How many carbohydrates you need for optimal recovery?

Justin is a 35-year-old, 75 kg, recreational weight lifter. His goal is to build lean mass and lose fat mass. He is interested in knowing what to consume for recovery after his workouts since he lifts 5 to 6 days per week, 60 to 90 minutes per session. He is currently drinking a recovery shake that contains 45 grams of protein and 20 grams of carbohydrate after working out.

Question: How many carbohydrates does Justin need after his workouts for optimal recovery?  Once you have calculated the number of grams of carbohydrates, please provide some examples of what he would want to consume to meet the number of grams of carbohydrates?  Also, you can select (if you want) for him to continue drinking his recovery shake but you may/may not have to add additional foods to reach the number of grams of carbohydrates you calculated.

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