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As the title suggests… Should I be adding any carbs to my post work out meal/shake on non carb nites? If so how many?
I definitely feel the effects of poor sleep, achy muscles and slow recovery over the next few days as compared to CBL or working out on my carb nite.You could use Carb Shock as a rule of thumb for some carbs post workout. CS is used as a PWO one hour after lifting and contains 12g of dextrose. It’s mixed with a scoop of protein powder (at least 12g, but typically not more than 25g) and helps with getting a small insulin spike to stop/prevent the breakdown of muscle. If you’re that wasted after lifting you very well could be doing too much during your lifts which is counter-productive on CNS. That’s one of the hardest lessons I’ve had to learn on CNS – throttling it back in the gym – it just goes against the grain I’ve been in for 25 years. However, I see my biggest losses when barely doing anything (or avoiding the gym entirely because I tend to act the fool and go crazy once I get there) and am now at my lowest of 215.2 from 258 last Christmas. YMMV.
Steve
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