Dr. Andy Galpin

Some of our folks, again, training multiple times per day, we are going to go absolutely out of our way to get 100 grams of carbohydrate post-exercise if it's a hard training session.

rough number.

Again, that number scales up and down with physical size and caloric expenditure, things like that.

If you're going to get on a plane and drive and you're going to do something else for the next two days,

Carbohydrate post-exercise, like the amount, doesn't matter.

It's not a big deal.

You're up against a race of replenishment time.

If that matters, you want to, again, look for 100-ish grams of carbohydrate pretty close to finishing.

And unlike protein, timing matters.

The faster you get that carbohydrate in, the faster you will replenish muscle and liver glycogen.

Protein, as you've covered many times, like timing, anabolic window, like not a big deal at all.

But carbohydrates are different.

You got to repeat that performance again soon, faster, more, better.

If you got a lot of time, then your recovery window is plenty, then you're going to be fine.

Well, in that case, actually, that's a great point because it's not only necessarily just about recovering for your next workout, but you actually need to train that system.

So one mistake people make when they do endurance events like that is they will forget to mimic the race in training.

So then when they get into training and they try to do something, they haven't done it before, and their bodies can freak out.

This is when you get a lot of GI distress, when you get a lot of your tapering, and the week before, all of a sudden, your performance is down, and you're like, what's going on?

Well, you're doing something different now than you were doing the last eight weeks.

And so, yeah, I would actually strongly encourage you to treat your practice races differently.