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Approximately 10-15 minutes later have a whey protein drink with 65-100 gram protein (35-50 grams for women). As soon as you are hungry again, eat a good small "regular" 40/30/30 meal (protein/carbs/fat) to completely fill your muscles with glycogen. After this meal, a person back to zero carbs until the workout.

Repeat this cycle for about five days, and then have a 1-day carb-up of "clean" carbohydrates while oatmeal, yams, sweet potatoes and brown rice.

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