Large amount of carbs after training. Try to eat around 70-80% of your total carbs after the workout. Simple sugars will enter the muscle cells at a quick rate and will react with certain hormones to start the rebuilding process. Try to eat about 50 grams of fast carbs immediately after the workout together with a 30-50 gram whey protein shake. The rest of the carbs should be complex and you should eat them 1 to 2 hours later along with another 50-70 grams of protein.

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