Who knew? So I was running some quick calculations regarding carbohydrate requirements for strength training, and was getting some numbers that conflicted directly with those presented in The Ketogenic Diet (Lyle McDonald). Note: Glycogen is usually measured/stated as a concentration of mmol glucose (monomer) per kg of wet muscle. I abbreviated the text to exclude references to sets and reps, since they are irrelevant for this discussion, except to note that about 1.3 mmol/kg of muscle glycogen is depleted for one 70%1RM rep. The bolded part confused me. I have read many studies regarding rates of glycogen resynthesis, and this statement was not referenced. It took me a while, but I figured out how the number was arrived to: 1) The molar mass of glucose is 180.6 g/mol. 2) 1 mmol/kg / 0.1806 g/mmol = 5.54 g/kg Unfortunately, there are multiple mistakes in making this calculation! 1) The molar mass of the glucose in polymer form is actually 162.6 g/mol (less at branching sites and more at terminal sites). Not particularly important, but not irrelevant. The correct factor would be closer to 6.15. 2) The subsequent recommended carb intake is *per kg of muscle mass used*, but this is not stated. 3) The recommendation assumes that 100% of ingested carbohydrate is used to replenish glycogen, which is not even close to true. Studies indicate that, at most, about 30-40 mmol/kg(dry weight)/hr can be replenished, regardless of carbohydrate intake (the rate maxes out at around 1.2 g/kg(LBM)/hr). 4) One rep at 70% 1RM uses about 5.85 mmol/kg(dry) of glycogen. A single fill-body set of 5 reps at 70% 1RM requires about 30 mmol/kg(dry), which takes about an hour to resynthesize at 1.2 g/kg(LBM)! Obviously a substantial amount of the ingested carbs are not going to resynthesize glycogen. What's the take-home message? Lyle McD's recommendation: My recommendation is that you consume 0.2g/kg(LBM)/rep of carbs to replenish glycogen up to a maximum of 1.2g/kg(LBM)/hr. (Here, the rep represents a "full-body rep" at 70% 1RM. No such exercise exists but I have to make this approximation since peoples' muscle distribution varies). For example, my typical workout involves 25 full-body reps at an average of 70% 1RM (guessing at that one -- it's probably a bit more), and my LBM is about 70 kg. Using these numbers, I would consume 350 g of carbs before my next workout to replenish glycogen.