Reversing the liver’s metabolic state
To optimize any anabolic processes following the training session immediately prior to the carb-up, it is necessary to start before the workout itself. Changing the metabolism of the liver from catabolic to anabolic requires two things: that the enzyme levels for glucose utilization are returned to normal and that liver glycogen is refilled.
During long-term carbohydrate restriction, the liver enzymes responsible for metabolizing carbohydrate decrease as discussed in chapter 7. During refeeding, it takes approximately 5 hours for liver enzymes to return to normal levels (35). Therefore, the start of the carb-up should begin 5 hours prior to the final workout. It is unclear whether glucose, fructose, or some combination of foods is ideal at the time. A good place to begin experimenting might be with 25 to 50 grams of total carbohydrate and 25 grams of protein. Dieter’s may wish to add a small amount of unsaturated fats to this meal, to avoid an insulin spike.
Refilling of liver glycogen will shut down ketone body formation and shift the liver back towards anabolism. For reasons discussed in Chapter 10 (the TKD), dietary glucose is not used efficiently to resynthesize liver glycogen (36). Although no data on humans exists, due to difficulty in performing the studies, the effect of various nutrients on liver glycogen metabolism has been studied in rat livers which were removed from the animal (37).
This study found that glucose by itself refilled liver glycogen poorly, as expected. However, the combination of glucose and fructose was much more effective. The highest level of liver glycogen was found when glucose, fructose and glutamine (discussed in detail in chapter 33) were provided. It took approximately 2 hours to reverse liver metabolism (37). Therefore, 2 hours prior to the final carb-up, a combination of glucose and fructose (such as fruit) should be consumed. Individuals may wish to add glutamine as well to see if it has an added effect. It should be noted that some individuals find it more difficult to reestablish ketosis during the next weekly cycle if they use glutamine during the carb-load.
. Mielitekojen mukaan sitten mennään. Ei varmasti parhaita mahdollisia vaihtoehtoja ottaa kaloreita, mutta ei sitä tosiaan aina jaksa laskea. 
