carbs and restoring glycogen levels

[allenkt]

I know I've seen this somewhere but searching for "carbs" is an exercise in futility unless I have days to wade through posts.

But there is so much differing information on carb intake it's hard to keep it straight. I read today from another "expert" who said that you should take in at least 320g of carbs to restore glycogen levels in muscle or else it is almost impossible to build muscle. In fact, he recommended 50% of calories come from carbs. But I very rarely get over 150g of carbs in a day and my high carb days are typically workout days when most of my carbs come from Surge and my post-workout meal (you can see my daily food intake broken down here: http://www.fitday.com/WebFit/PublicJ...Owner=allenkt).

I know Berardi has written extensively about carbs and I know that it is dependent on how tolerant the individual is to carbs but if someone could point me to his articles or just clue me in I'd greatly appreciate it. For those that are interested, I've pasted a section of the article I was reading below (from http://www.davedepew.com/info/innews...?nid=4&ID=747).

Thanks,
Karl

It is obvious that carbohydrate intake drives muscle growth. What gets burned during anaerobic muscle contraction? Glycogen or carbohydrate. How quickly you recover from your workouts ( growing muscle to prepare for the next weight workout) depends on how well you replenish muscle glycogen. Average muscle glycogen requirements per day for a 185 lb. male 12-15% is at least 320 grams. The quicker we replenish these stores, the faster we put on muscle. Consuming an excess of carbohydrate at one time will also cause triglyceride formation and increase bodyfat in order to protect blood sugar levels from rising. A good way to do this is to consume the carbs when muscle is most likely to receive it. This is within 15 to 30 minutes after a hard workout where there is significant glycogen usage. 100 grams of glucose from any of the popular sources such as Natures Best Perfect Carbs has been very effective with several of my clients.