Glycogen stores and timing
- 04-27-2007, 01:27 PM
- 04-27-2007, 06:05 PM
Liver glycogen will be almost 100% resynthesized after one good carb meal (50-75gr) and total muscle glycogen resynthesis takes up to 11 hours.
Best formula for repletion is 1gr of carbs/2lbs of lean body weight, with protein being at 1:4 or 1:3 ratio with the carbs.
So something like 50gr carbs and 12.5-17gr of protein every hour for 4 hours, and if you cant do that at night, continue to do so in the morning.
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