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When you're working out, your muscles use up their glycogen stores for fuel.
Avoid carbs after workout. Are you ruining your gains.
2. Eating After Exercise. It is also important for high level athletes to consume the right carbohydrates, such as fresh, whole fruit
Eat after working out. Don't go to an all you can eat buffet if you are worried abuot excess calories and carbs.
And by me, I mean someone who works out just enough to still feel her best even though she ate four slices of pizza less than 12 hours ago.
“They’re the two key things your body needs—and right after you work out is when your blood circulates best.” If your main goal is to build muscle, try to eat at least 30g of protein and 30-35g of carbs within about 15 minutes of your workout.
There is even some sort of timing for this: 1 cereal bar right after work out and protein shake 30-60 minutes after workout.
So by eating the right nutrients after exercising, you can speed up this process. Whilst you don't want to undo the hard work you've done in the gym, Lambert says that on workout days, you should
Eat your favorite carbs - high GI carbs that you really want to have. After workout, it is preferred to create an insulin spike and a high GI carb intake does exactly that.
Try to have a smaller snack that contains carbs and protein as soon after exercise as possible.