A work out (partially) depletes glycogen depots.Novidez wrote:I still don't understand what's the best to ingest after working out.
That needs to be replenished before you will build muscle. Depleted muscles will not grow.
So, first sugars, and then protein and more sugars.
That does not go well with IF.The thing is: if you workout in the morning and your main meal is at night, how do you consume your food?
You better work out in the evening.
That is because you need to replenish glycogen after a work out, and protein is best consumed at night, to optimize its use for reconstruction purposes.
Protein consumed in the morning will be used for energy when fasting.
Yes, if preceeded by sugars.Is eating only yolks after working out ok?
Exactly!The problem is that I usually feel hungry twice after working out.
First comes your hunger for energy to replenish glycogen (sugars)
Then comes the need for protein, along with more energy to sustain the constructional use of the protein.
Yes, their protein quality is very good.I'm thinking about ingesting yolks because they seem pratical. Don't know if they are the optimal protein intake though
#1 sugarsif I workout at night, how the post workout meal should be?
#2 sugars + protein + fats
#3 sugars + protein
and once protein urge is satisfied:
#4 sugars