Approximately 10-15 minutes later have a whey protein drink with 65-100 gram protein (35-50 grams for women). And once you are hungry again, eat a tiny "regular" 40/30/30 meal (protein/carbs/fat) to completely fill your muscles with glycogen. After this meal, you back to zero carbs until safeguarding workout.It is really effortless to ingest way too many carbs mainly the the places you find the meals....