1. After training, carbohydrates + sodium = muscle growth
The latest research shows that consuming carbohydrates and sodium within 90 minutes after strength training can transport more water into the muscles, thereby achieving optimal muscle recovery and growth after training. It is recommended that you consume 500 milligrams of sodium (about a quarter of a teaspoon of table salt) with carbohydrates after training.
2. The "window" for carbohydrate replenishment after training is open for six hours
Conventional theory says it's best to eat a carbohydrate (plus protein) meal within 90 minutes of training. Carbohydrates consumed during this 90-minute "window" promote insulin release, which prevents muscle tissue destruction and promotes glycogen uptake into the muscles.
In fact, muscles "crave" carbohydrates for up to 6 hours after training. Therefore, it is recommended that you eat a high-carbohydrate meal within 90 minutes of training, and then another high-carbohydrate meal within the next 4 hours. Refined carbohydrate foods, such as juice and white rice, are particularly suitable during this time when insulin secretion is needed.
3. Mix carbohydrates with different digestion speeds
The purpose of consuming carbohydrates is to promote insulin secretion, thereby promoting muscle growth. So, your best bet is to eat a mix of fast-absorbing carbohydrates, such as juice and honey (which cause an immediate release of insulin), and slow-absorbing carbohydrates, such as oats, within the 6-hour "window" after training.
4. Carbohydrate cycling intake method
If you want your muscles to look bigger and fuller, it’s best to use the carbohydrate cycling method, which means first reducing carbohydrate intake for three days, then increasing carbohydrate intake for two days, and repeat the cycle. The gist is that for every 1 gram of carbs lost during low-carb periods, 1.5 grams should be increased during high-carb periods.
For example, a bodybuilder who normally consumes 500 grams of carbohydrates per day reduces carbohydrate intake to 100 grams per day during a low-carb intake period, which is 400 grams less carbohydrates per day. Multiply 400 grams by 1 5 to get the amount of carbohydrates you should increase during periods of high carbohydrate intake. Add this number to his usual daily carbohydrate intake to get his daily carbohydrate intake during the high-carbohydrate period (600g + 500g = 1100g).
5. Consuming healthy fats is beneficial to glycogen storage
20% of the total calories in the diet should come from healthy sourcesfats such as linseed oil and fish oil. These unsaturated fats help the body store carbohydrates and increase glycogen stores, and adequate glycogen stores equal better training, adequate recovery, and optimal muscle growth.