Hard strength or cardio sessions deplete muscle glycogen significantly. Replenishing with carbohydrates within 2 hours of training accelerates recovery and reduces next-day fatigue. Low-carb approaches that work in normal life often underdeliver around hard training.
What to eat after hard sessions
Combination of protein + carbs: chicken with rice, eggs with potatoes, protein shake with banana, oats with whey. Avoid only-protein approach — glycogen needs carbs to refill.
Daily carb timing for trained people
Most carbs in meals before and after training. Lower carbs in other meals if calorie management matters. Total daily carbs depend on training volume (3-7g per kg bodyweight for active people).
Skip the keto approach if you're training hard 4+ times weekly. The performance and recovery cost usually exceeds the calorie management benefit.