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2022年10月6日 (木) 16:35時点における版

If a person eating 6 meals a day, 5 of your 6 meals will contain carbs. Ought to you are eating 5 meals per day, 4 of one's 5 meals will contain those "clean" carbs. Your last meal on carb-up day are zero carbs again.

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Approximately 10-15 minutes later have a whey protein drink with 65-100 gram protein (35-50 grams for women). Just after you are hungry again, eat a small "regular" 40/30/30 meal (protein/carbs/fat) to completely fill muscle tissues with glycogen. After this meal, happen to be back to zero carbs until coming workout.

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