How fast can a muscle take up glycogen? If I’m going to have ~120g. of carbs should I just take them all in from my PWO shake and 1 meal after or would it be better to take them in in the PWO shake and the 2 meals after to spread them out?
You could try 30 for breakfast, 60 PWO shake, and the other 30 spread throughout the day in veggies and fruit.
Just eat them. Breakfast, PWO, and spread the rest out through the day in veggies.