I would like some advice about post workout nutrition, carbs especially. I was wondering if there's any guideline, with the aim of glycogen restoration and recovery for next day's session.
I am 172 cm tall and weigh 65 kilos, and as I've said in other threads, I'm a rock climber, a boulderer specifically.
So, my usual session is quite intense and short, probably around one hour of bouldering on a steep board, intense efforts and good rests in between.
I usually end up with some kind of finisher, from barbell complexes, to loaded carries, to hill sprints, to dumbbell complexes, and the likes.
If I'm short on time I just warm up and do a high intensity finisher.
How much carbs should I get after this kind of sessions to maximize recovery and maintain my current level of body fat?
I train in the late evening, so I get to have dinner very soon after finishing.
Thanks as usual for your replies.