Protein or amino acid intake following exercise is proven to effectively increase protein synthesis rates. However, it is unnecessary to combine amino acids with protein if the amount of protein intake is adequate. If glycogen stores need to be replenished quickly, the authors recommend that athletes ingest carbohydrates immediately or soon after completing a prolonged or high-intensity bout of exercise. If long-term maintenance of carbohydrate stores is the goal, however, then a daily intake of more than 8 g/kg/day is recommended. Studies support carbohydrate intake above 0.35 g/kg/hr to increase glycogen synthesis, with 1.2 g/kg/hour as optimal for achieving maximum glycogen synthesis.