How much of carbohydrates after training

The rule is often like this:

Ingest 0,5-1 gram of carbohydrates for every pound of bodyweight directly after training.

The more difficult it is for you to gain muscle mass, the more carbohydrates should be included after workouts.

The body is primed for muscle building up to three hours after working out and during this time you want to keep your levels of insulin in a steady state.

One way to do that without gaining body fat is to have small portions of carbohydrates. One example: I weigh 120 lbs and easily gain muscle mass but also body fat. Before my workout I take in 17 grams of dextrose (glucose) with whey protein and other supplements.

Pavel Ythjall
Photo: Pavel Ythjall (Stockholm, Sweden 2004)
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