When trying to lose weight (or build muscle with minimal fat accumulation) you need to keep your carbs in and around your workouts. As an advanced trainee you could actually have carbs as a part of an intra-workout shake, but for the those interested in weight-loss, carbs should be limited to post-workout nutrition.

Post-workout you should consume between 0.6g to 1.2g of carbs per kilogram of body weight post-workout. Though it varies based on how hard you worked out.

If you had a lighter session try to aim on the lower end of the scale with 0.6g of carbs per kilogram of body weight.

After an intense workout (or training session with me) you can totally aim towards the higher end of the scale with 1.2g of carbs per kilogram of body weight.

I’ve said it before, you’ve got to earn your carbs. No workout, then skip the starches like bread, pasta, rice and potatoes to name a few because they won’t be of much use aside from the possibility of storing it as fat.

Had a great workout? Then you can mix and match carbs sources at your next meal up to a maximum of 3-4 hours later. Performance athletes need to refuel a little faster than that, between 30 minutes to an hour but if peri-workout nutrition was used there’s no need to slam down a post-workout shake.

When opting to have a post-workout shake instead on an intra-workout shake then try adding Quadricarb for optimal recovery.

Next time I’m going to talk about putting all this nutrition information together as well as my recommendations for food and supplements to get the best possible results.