The latest research shows that if carbohydrates and sodium are ingested within 90 minutes after strength training, sodium can transport more water to muscles, thus achieving the best effect of muscle recovery and growth after training. It is recommended that you take 500 mg of sodium (about a quarter spoon of salt) and carbohydrates after training.

Second, the "window" for carbohydrate supplementation after training is open for six hours.

According to traditional theory, it is best to have a carbohydrate (plus protein) meal within 90 minutes after training. Intake of carbohydrates during this 90-minute "window period" can promote the release of insulin, thus preventing the destruction of muscle tissue and promoting the absorption of glycogen by muscle.

In fact, muscles "crave" carbohydrates for up to six hours after training. Therefore, it is recommended that you eat a high-carbohydrate meal within 90 minutes after training, and then eat another high-carbohydrate meal within the next 4 hours. Refined carbohydrate foods, such as juice and white rice, are especially suitable for this period of time when insulin secretion needs to be promoted.

Third, mix carbohydrates with different digestibility.

The purpose of carbohydrate intake is to promote insulin secretion, thus promoting muscle growth. Therefore, the best way is to mix fast-absorbing carbohydrates, such as juice, honey (which can lead to the immediate release of insulin) and slow-absorbing carbohydrates, such as oats, within the "window" of 6 hours after training.

Four, carbohydrate cycle intake method

If you want your muscles to look bigger and fuller, you'd better adopt the carbohydrate cycling method, that is, reduce your carbohydrate intake for three days first, then increase your carbohydrate intake for two days, and so on. The key point is that every time 1 g carbohydrate is reduced during the low carbohydrate intake period,1.5g should be increased during the high carbohydrate intake period.

For example, a bodybuilder who usually consumes 500 grams of carbohydrates every day will reduce his carbohydrate intake to 100 grams per day during the period of low carbohydrate intake, that is, he will consume 400 grams less carbohydrates per day. Multiply 400g by 1.5, that is, the carbohydrate intake should be increased during the high carbohydrate intake period. Add this figure to his daily carbohydrate intake, and get the daily carbohydrate intake during the high carbohydrate intake period (600g+500g = 1 100g).

5. Eating healthy fat is beneficial to glycogen storage.

20% of the total calories in the diet should come from healthy fats such as flaxseed oil and fish oil. These unsaturated fats can help the body to store carbohydrates and improve glycogen storage, and adequate glycogen storage equals better training, complete recovery and optimal muscle growth.

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