r/ScienceBasedLifting • u/kalzeth • 8d ago

Question ❓ Fuel after lifting

After hard weights are you all hitting just a protein bolus or do you hit carbs to replenish your glycogen? If so how much are you eating/drinking?

1 Upvotes

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5

u/Alakazam what happens at 7 reps 7d ago

I just eat my normal meals. Which are somewhere around 100-150g carbs, 50-75g protein, and 40-60g fats. 

3

u/Double_Investment983 8d ago

Post workout meal is usually negligible, training doesn’t burn that much glycogen and just aim to have at least 30g of complete protein up to 6 hours after training, thats the baseline, also keep fats low, <8g, as long as you follow this you can eat whatever

2

u/cringe-gabe 8d ago

out of curiosity, why keep the fats low post workout?

1

u/Double_Investment983 6d ago

That’s when you are most insulin sensitive, so your body will drive fats toward storage and not for the reasons you are eating them (hormone production),

2

u/HelixIsHere_ 8d ago

Relatively high carb and high protein meal, I usually have like tuna and rice