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Approximately 10-15 minutes later have a whey protein drink with 65-100 gram protein (35-50 grams for women). Just after you are hungry again, eat a small "regular" 40/30/30 meal (protein/carbs/fat) to completely fill your muscles with glycogen. After this meal, an individual might be back to zero carbs until the following workout.

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Your carb-up days are for refilling your glycogen stores on muscle, and bumping up calorie levels slightly a thyroid calling. They are not free-for-all, pig-out days. Provided with make out of order and negate all fat loss they achieved till the carb-up day.