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Approximately 10-15 minutes later have a whey protein drink with 65-100 gram protein (35-50 grams for women). While you are hungry again, eat a good small "regular" 40/30/30 meal (protein/carbs/fat) to completely fill muscle tissues with glycogen. After this meal, are usually back to zero carbs until the second workout.
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You will appear flat during the day 4. Is just NOT make use of will appear like when fully carbed-up. Remember that each gram of glycogen in the muscle brings 3 grams of water with it's. When glycogen stores are low (and they will be) therefore "appear" flat and without the need of muscle. It's simply water, don't sweat thought. so to speak!
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