The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
And typically if I'm going to train legs on Monday, for instance, which is when I train legs, I'll make sure that the night before I'm ingesting some starch, some carbohydrate, like rice or pasta or something of that sort to make sure that when I do that morning leg workout, I have enough glycogen in the muscles, et cetera.
Every Sunday: the week’s new conflicts and verdict changes — and nothing else.
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Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.
Would love a "what would change this verdict" RSS feed. Sign me up if it exists.
and in the evening I prefer slightly less protein and more carbohydrate because it has this effect of um sedating me a little bit yeah and I sleep well and I know this runs against what everyone was taught uh which is to not eat carbohydrates late in the day but I like it because then I tend to wake up in the morning with at least as far as I can tell my glycogen stores not necessarily topped off but but certainly filled y um and I'm able to train fasted in the morning
which is why you can do things like have a bunch of carbohydrate at night not eat the next morning and lift and be just fine it doesn't matter that you didn't have them in a few hours before your muscle glycogen is topped off your liver is glycogen is topped off you're absolutely fine you have plenty of fuel even if you to wait a few more hours
although sometimes yes so I'm training fasted that said I'm ingesting carbohydrate the night before to make sure that my I have glycogen stores that are topped off