Hey I'm glad I've spotted you blog Holger.
I just started Back on this road,I've been out of the fitness loop since tearing my rotator cuff four years ago.
Now :I've been taught the greatest tool for replenishing glycogen is honey.In a shake or on it's own and this tip is not for the low carb'r. As for the spikes after peak hi intensity ,this is the time to be blousing to eat and you will not need as much as you think.Muscles will absorb all you can eat backed by a 45min workout.
The other train of thought is to not carb load before so much as to intake 30-50 grams of carb 1\2 hour before, so you burn fat as well as build muscle then at the end of the workout bolus if needed for the High carb protein shake to replenish.
These high carbs and the protein is burned up or SOAKED up by your sponge muscles in no time. I have had to resort to slow sipping a Gatorade YUCK, but it is a great tool to keep on truckin'
All of this is considering the Dawn Phnom and the liver dump I have had to deal with as well.