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Approximately 10-15 minutes later have a whey protein drink with 65-100 gram protein (35-50 grams for women). The moment you are hungry again, eat as little “regular” 40/30/30 meal (protein/carbs/fat) to completely fill muscle tissues with glycogen. After this meal, you are back to zero carbs until the workout.
If you you can’t concentrate, are losing focus, or feeling lightheaded, your current carbohydrate intake a minor amount, high blood pressure where ever else you able to positively.