You only have to eat 30min before you're WO. I eat 30 sweet tarts for 25 carbs. I eat them on the way to the gym. I haven't found that I needed to add a post WO carb-up.

Depending on the intensity of your WO you may need to add the carbs after. I would do the carbup before your WO and see how it goes. The whole idea is to have the strength for that days WO. The carbup after the WO is to aid in recovery.



You do your carb up and eat your daily 20 carbs. If you do 50 carbs after your WO you'd have to deduct 200 fat calories for that day.

Lisa