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Your heart rate is important. I do easy satisfying low-level cardio at a heart rate of around 105-125 bpm. Starch is certainly optimal post-workout and preferable to sugar if you are looking for lean gains. White rice is the best source of carbs for spiking your insulin post-workout and building muscle.
Starch pre-workout has more value for strength-building.
I'm doing both.
[QUOTE=lucy1984;1022876]This was part of the reason I left the primal way of eating last time. I was on it for months and never seemed to be able to switch from sugar-burner to fat burner...
Any tips on what I can do nutritionally to give me some energy back?
Lucy[/QUOTE]
I'd try adding a bunch of coconut oil to your diet.
when I was struggling with recovery issues a runner friend recommended "base training" low/med heart rate for long time/distance, for me at the time ment 120-130bpm and about run/walk 3-5mph. a month of that and my issues seem to have disapeared