The Post-Workout Glycogen Window

When you are doing hard work in the gym your body will deplete its muscular glycogen stores.

But what the heck is glycogen?

Well, what sounds like a fancy, complicated word is simply the storage form of carbohydrates. It is the primary energy substance your muscle cells use for physical activity. During exercise, your body burns glycogen first and then fat after that. If glycogen levels are low you will have trouble doing strenuous physical work like lifting heavy weights or doing a hard cardio workout.Low glycogen levels are also the reason why you might feel drained and without energy when you substantially reduce carb intake during a diet.


So after a hard workout it’s important to consume some quality carbs to replenish those muscle cells. This will improve your recovery and therefore your ability to train hard again. Even if you’re on fat loss diet and are currently restricting your overall intake of carbs it’s important to keep this in mind because your body always needs some carbs for metabolic reasons.

A Window Of 45 Minutes

Studies have found that there is a window of about 45 minutes right after finishing your workout during which you can restore your glycogen tanks most efficiently. If you miss this window of opportunity there is a chance your glycogen levels won’t be restored fully.

There is much more to this topic if you start digging deeper into the details of spiked insulin production in relation to the amount of carbohydrates and protein consumed at the same time and the effect this has on glycogen storage. But those details can be unnecessarily confusing to the average trainee.

You will do fine if you simply remember to consume about 40 or 50 g of quality carbsright after your workout.

Two Easy Solutions

There are two easy ways to do this. You don’t need to eat a complete meal.

1.Drink one quart (1 liter) of skim or low-fat milk within about 45 minutes after finishing your workout.

This will provide your body with 35 g of protein and about 45 g of quality carbs. If you want some extra protein, simply mix a few scoops of protein powder into the milk.

Handsome muscular bodybuilder posing and keeping arms outstretched. Muscular and fit young bodybuilder posing raising his hands on black background.

2. Eat a protein bar.

These little snacks contain quite a bit of protein (anything from 20 g to even 50 g per bar). But what many peope don’t know is that they also contain a lot of sugar. Too many protein bars in between meals can make you fat, but after a really hard workout they can make for excellent little carb-loading tools. A good alternative to that can be granola bars, if you prefer these.

And about two hours after a hard workout, it’s a good time to have a hearty, tasty meal to really kickstart your recovery. You’ve earned it!

How To Master The Muscle-Up In 4 Simple Steps

The muscle-up is one of the most impressive feats you can pull off. Those who can do it possess great strength and skill. It’s truly the holy grail of bodyweight bar exercises. The muscle-up is basically a pullup followed by a dip, but what seems and looks easy can be a bit tricky. It requires strength, power and technique and it’s no easy feat, but with hard work, patience and dedication most fit people should become capable of doing it.

So here’s how to master the famous muscle-up…

Step One +


Master the pullup. Before you can even think of doing muscle-ups, you must master the pullup first. Aim at becoming capable of doing 10-15 full-range pullups, or more. Practice doing them with a so-called false grip, which is an overhand grip with your thumbs and palms on top of the bar. This type of grip will help you when doing the muscle-up.

Step Two +

Master the dip. You must also be able to do at least 10-20 dips. Practice them on a parallel bar and especially on a straight bar.

Step Three +

Strengthen your abs and core. While practicing the pullup and dip you should also strengthen your abs and core muscles by doing leg raises and hip raises while hanging from the bar. This will also improve your grip strength significantly. In general, become comfortable with hanging from the bar and doing all kinds of movements with your upper and lower bodies.

Step Four +

Once you have mastered pullups and dips and have built some serious ab and hip strength you can then work on mastering the muscle-up itself.

Break the movement down to its components and work on each of them separately. Do explosive pullups with a full range of motion going beyond your chin and to your chest. Do negative muscle-ups. Jump into the top position of the muscle-up on a lower bar and then slowly descent down in a negative muscle-up movement. Start mastering the muscle-up by using a swinging (kipping) motion on the ascent.

Two Types Of Muscle-Ups


There are two different ways to do the muscle-up. The first way is by using momentum from swinging upwards on the ascent to get through the sticking point and get your upper body above the bar.

The second way is by doing the muscle-up in a semi-static fashion, simply pulling yourself up and using raw muscular strength to get above the bar and then finishing by doing a dip. This is much harder than the first way and will require much more strength. Train for the muscle-up 3 times per week, but not going to failure each time. Focus on clean reps and form above all.

The muscle-up is an impressive move that takes time to master and requires a lot of strength and practice. It might take you several months to master it.