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However, if the same muscle group is heavily trained twice a day, it is important to eat carbohydrates that are easily absorbed quickly after strength training. It is recommended to then eat 1 gram of fast carbohydrates per kilogram (kg) of body weight. Suppose an athlete weighs 80 kg, then this athlete (80 x 1g =) must eat 80 grams of carbohydrates. Fast-absorbing carbohydrates are, for example, in a currant bun (around 35-40 grams of carbohydrates per bun), fruit juice (25 grams per 250 ml) and banana (20 grams per banana).Take whey proteins (whey) as quickly as possible after strength training Proteins are an important building material for muscle tissue. By eating proteins immediately after exercise, the muscle breakdown is inhibited and the muscle building is stimulated. This increases net muscle growth and increases muscle mass. Proteins can be divided into slow and fast proteins, among other things. Eat 0.25 grams of protein per kilogram of body weight immediately after strength training It is advised to eat about 0.25 grams of whey protein per kilogram of body weight immediately after strength training. In practical terms, this amount is approximately 20 to 30 grams of whey protein after training. Take leucine if no whey proteins are eaten
