New guidelines are emerging on the role of carbohydrates in recovery for athletes, with various experts weighing in on optimal fueling strategies. The rules appear to involve specific timing and composition of post-workout meals, with some sources emphasizing the importance of the first 30 minutes after exercise. Different outlets are reporting slightly different numbers of "rules" for carbohydrate intake, but all suggest that a thoughtful approach to nutrition can aid in recovery for runners, cyclists, and other athletes.