In that order? No carb load after?
Is it common to carb load after? I understand his carb levels might be depleted, but I thought they were important before, but not so important after? Particularly if you aren't planning any major events in the upcoming days.
Commonly quoted for endurance folks tends to be 4:1 ratio of carbs to protein taken right after prolonged exercise to promote recovery. I don't know that all the various iterations of carb/fat/protein have been directly compared he'd to head.
That but also fasting immediately after a big enduro event seems not ideal mentally as well. I really don't know much about cardio recovery though, my only cardio activities are HIIT or rock climbing (which is somewhat hiit anyway). I was under the impression that cardio needs carbs as well.
Tuyop - those "ideal" numbers are bullshit. I'm 6' 190 and I don't consider myself anywhere near heavy, except around the other rock climbers and bikers. That gets checked against my lifting friends who say 6' 198 is minimum to get above my completely stuck 1150 total.