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What with the post-workout sub? This is period to replenish the glycogen stores inside your muscles. Immediately following a hard weight workout there is really a “window of opportunity” in the muscle cell when insulin sensitivity is very high along with the body is most receptive to nutrient absorption. So, at these times you should have 65-100 grams (35-70 grams for women) of fast-absorbing liquid carbohydrates (maltodextrin, dextrose, or sucrose).