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Prevent them from spilling over a span the second time as well 3 24 hours before workout before weights resistance training by consuming these cars about three or four hours before the workout now we give our body enough time to digest these carbohydrates so that we're notgoing into work out with a full stomach soreness like the fastest a way to maximize our fat burning more months Ven Cleanse but the same time because he gets it was carbohydrates about three or four hours before the workout now we loaded up on a little bit lykitchen in here you we have x10 mini states for the workout yet we're getting utilize those carbohydrates in the workouts never spillover effect now the third and the most important time to consume you have high rates is post-workout after your workout so weight do is within 30-60 minutes after you workout that's when you want to have your largest car serving of the day after weight.