Why Athletes Should Consume Post-Workout Carbs
Carbohydrates and bodybuilding share an unusual relationship, as it is often misunderstood in today’s society that seems to demonize carbohydrates. But, if you utilized carbohydrates at very specific times and purposes, you may find several benefits of consuming this macronutrient – especially post-workout carbs.
But let’s get straight to the point. The idea of taking post-workout carbs is quite a simple one. After an intense workout, our body gets depleted of glycogen (which is nothing more than carbs being stored in our body), which then needs to be replaced. Failing to do so can cause your body to slam on the brakes when it comes to muscle recovery and muscle building.
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If someone tells you that they like to eat pasta after a workout, you may be taken aback. But surprisingly, they’re not wrong with their protocol. That said, there are other carbohydrates out there that are more effective, and that can be added to something such as a protein shake or even taken as a standalone supplement.
There are many of us who are confused about how carbohydrates play a factor in growth and recovery, while others simply worry about the carbs they consume contributing to an increase in body fat levels.
Let’s dig a little deeper and discuss some of the benefits that come with consuming post-workout carbs.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, changing your daily nutrition, or adding any supplements to your regimen.
Carbs Help with Muscle Recovery
In our body, glycogen stores are used as fuel when we work out, and eating carbs post-workout helps replenish them. According to studies, consuming around 0.5 to 0.7 grams of carbs per 1-1.5kg of body weight within half an hour after a workout can result in significant glycogen synthesis.
Besides that, insulin secretion that promotes the synthesis of glycogen is better stimulated when protein and carbohydrates are consumed together. Hence, when you take both protein and post-workout carbs, it can increase both protein and glycogen synthesis.
During a workout, your muscles use glucose in the form of energy and glycogen. After a point, both start to decrease, which can cause your performance to decline.
If we keep putting our muscles under a load of intense workouts when glycogen is depleted, a hormone called cortisol gets secreted, which has extreme catabolic effects and is also known as a stress hormone. This can result in loss of muscle tissue and fatigue if not appropriately managed.
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If you consume carbs post-workout, you can avoid the process of gluconeogenesis as glucose and glycogen are provided via simple carbs, and it helps improve muscle recovery as well as muscle building.
Post-Workout Carbs Improve Endurance and Energy
Another significant benefit of post-workout carbs is that you can feel reenergized and regain your energy levels. Carbs can also help you get rid of lethargy and hunger following a rigorous workout. Carbs have the power to transform you from feeling wiped out and fatigued to super pumped and well-fueled. All while in the background working its magic to aid in muscle recovery.
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