If carb loading is done too long or too late, one may get fat or stay flat. Intensely trained individuals should take advantage of post-exercise muscle peak capacity to recuperate and restore glycogen by applying small, sequenced recovery meals right after exercise and thereby prevent insulin resistance and fat again.Muscle initial glycogen loss can average between 300-500 calories (about 80g-120g) within 30-60 minutes of intense exercise. Therefore, 3-4 recovery meals consisting of 25-30g carbs each could be sufficient enough to provide a substantial glycogen loading, with a full muscle pump and potential for explosive performance.

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