Your body’s glycogen stores are used as fuel during exercise, and consuming carbs after your workout helps replenish them.
The rate at which your glycogen stores are used depends on the activity.
For example, endurance sports cause your body to use more glycogen than resistance training. For this reason, if you participate in endurance sports like cycling and running. UFABET You might need to consume more than someone engaging in weightlifting.
The ISSN recommends eating a high carb diet of 3.6 to 5.5 g of carbs per pound (8 to 12 g per kilogram [kg]) of body weight each day to help maximize your glycogen stores.
Furthermore, insulin secretion, which promotes glycogen synthesis. May be better stimulated when carbs and protein are consumed at the same time.
Within the first 4 hours after working out, the ISSN recommends consuming 0.4 g of carbs per pound of body weight (0.8 g of carbs per kg). With 0.1 to 0.2 g of protein per pound of body weight (0.2 to 0.4 g of protein per kg) during each hour to help restore glycogen faster.
That said, these recommendations are targeted to the needs of endurance athletes. You may need less if you’re focusing on resistance training.