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How to differentiate between being tired because slow recovery due to hard exercise and being glycogen depleted ?

I usually take a lot of carbs before workout (oat/cereals), then around 20g carbs post workout then 20min later I take whey and/or food (medium carbs).

I lift around 3h each 3 days a week and cardio 1.5h 2 days a week.

I suspect I am depleting my glycogen and not replenishing them well, which might explain my sluggishness post workout.

If so, how much carb post workout would you recommend ? Anything in particular (maltodextrin, dextrose, waxy maze, mix) ?

Please help.

I didn't find the right solution from the Internet.



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