, 11 gm protein pretzels, 10 twists - 48 gm cho, 5 gm protein white jasmine rice, 1 cup - 45 gm cho, very, eat carbohydrates that are high on the glycemic indexá to replenish depleted glycogen stores. muscle glycogen is a form of carbohydrate stored in your muscles and liver - your primary source of energy during exercise. low glycogen levels = decreased ability to gain strength and muscle. high glycemic foods are chos that break down quickly during digestion and release glucose into the blood stream. note: this is when you can indulge in "white" (low fiber) cho, e.g., white bread, most types of white rice, corn flakes, white potatoes, and pretzels. doing so will initiate a rapid rise in blood sugar and insulin which enables fluids and nutrients to enter your muscles and cells. immediate post-exercise drink consume within 5-60 minutes after exercise chocolate milk, nonfat/lowfat = 27 grams cho; 9 grams protein or milk, nonfat/lowfat (89% water) = 12 grams cho; 9 grams protein studies revealed a greater increase in lean body mass and muscle growth in resistance exercisers who drank mil