The author of this article is Jim Stoppani, one of the world’s leading nutritionists in the bodybuilding industry, who shared: “I like to eat candy after training! If you’ve ever tried one of my diets, you know that I’m a proponent of adding fast-digesting, high-GI carbs, immediately after a workout.”
Unveil the benefits of carbohydrates after the gym
In addition to the low-carb phases, most of the bodybuilder nutrition programs that I write about, include post-workout carbs, along with products like protein, creatine, beta-alanine, carnitine, and protein. betaine. I like to use dextrose as a post-workout carbs source and it’s often found in products like Post JYM…
I often get questions about the importance of carbs after a workout. Some people are confused about how carbs play a role in muscle recovery and growth, while others worry that carbs will promote fat gain. If you are really wondering about the power of carbs after exercise, this article will help you understand the place of carbs in the muscle recovery route.
Rapid glycogen recovery
The main reason to load up on carbs post-workout is to restore the muscle glycogen you’ve burned down during your workout. When you exercise, your main source of energy is muscle glycogen. Glycogen is the storage form of glucose. It usually contains many long chains of glucose molecules, with many branches.
The cleavage of glucose from the glycogen chain is essential for the production of ATP, which circulates biochemical energy and is extremely important for muscle contraction processes. Many studies have shown that the best way to rebuild muscle glycogen stores after a workout is to eat lots of high-GI (fast-digesting) starches as soon as possible.
Some experts have argued that during weightlifting sessions, you don’t burn enough glycogen to go overboard to make up for it. However, according to Jim, when you burn any amount of muscle glycogen, you should worry about finding a replacement for it, especially if muscle growth is what you’re aiming for. If a PT says people don’t need to worry about replenishing lost glycogen, chances are that their training routine is too low-intensity or they don’t know anything at all.
Studies on glycogen usage during workouts have shown that training sessions of 6-20 sets and lasting about 15-30 minutes, typically reduce muscle glycogen stores by 30-40% . Since training sessions last about 60-90 minutes, forcing you to move quickly through exercises and using high-intensity training techniques, like cardio or tabata, will often burn muscle glycogen. about 60-75%.
Add carbs to your body and restore muscle glycogen stores. Otherwise, your muscles will be tricked and difficult to recover effectively, no matter how much protein you eat.
This, some experts argue, doesn’t matter to gym goers, because there’s so little convincing evidence that whether you consume carbs immediately after exercise or two hours later, glycogen levels remain. Restores itself to its original state within 24 hours. Again, the evidence for this is still inconclusive. What we can be sure of is that the fastest way to restore muscle glycogen stores is to load up on high GI carbs immediately after a workout.
Restoring muscle glycogen stores as quickly as possible after exercise is extremely important for muscle growth. Glycogen stored in muscle cells pulls water into these cells. This helps increase the size of the muscle tissue and helps the muscle bundles to become larger.
Another benefit of eating carbs after a workout, especially high-GI carbs, is that you’ll look younger. Carbs can help you stay awake and refreshed after a frantic workout. In addition, eating high GI carbs after exercise will satisfy hunger pangs, cravings for sugar or starchy carbs, without negatively impacting your diet progress.
View some use products for you:
Controversy about Insulin
Another benefit of high GI carbs is a rapid increase in insulin in the body. Insulin is an anabolic hormone and its role in muscle growth is still up for debate. While it is widely believed that it is an important factor in promoting protein synthesis and reducing the breakdown of muscle tissue, there is some evidence that insulin is not so important for growth. muscle development. Instead, they believe that it is more important to get enough amino acids for the new muscle tissue.
A recent study compared protein-only intake with post-workout protein and carbs. This study has shown that adding carbs to protein does not promote protein synthesis or reduce muscle breakdown better than protein alone.
However, insulin is still very important, right after exercise. Insulin binds to a number of receptors (organs/cells responsible for responding to light, heat, etc.) on muscle cells. When this happens, it allows glucose and amino acids, as well as creatine and carnitine, to be absorbed into muscle tissue. Indeed, studies have shown that both creatine and carnitine are highly dependent on insulin to be able to enter muscle tissue and exert their effects.
If you take two supplements right after your workout, you’ll want to maximize your insulin levels if muscle gain is your primary goal right now.
Dextrose is the best source of post-workout carbs
Loading up on a source of pure glucose – called dextrose – after exercise means the body doesn’t need to digest it. Because post-workout glucose can be absorbed directly into the bloodstream as soon as it is digested, it gives your muscles an immediate boost of energy.
As a result, it will help accelerate the recovery of muscle glycogen content. This also helps the muscle to be stored with enough glycogen for the next workout and pulls water into the muscle tissue, helping to optimize muscle size.
Fructose is not fast enough
Fructose, which makes up 50% of the sugar in most fruits, honey and sucrose, are low GI carbs. Fructose is a form of sugar that cannot be effectively used by the body. Because of its structure, it cannot be converted directly into muscle glycogen like normal glucose can.
When loaded with fructose, it cannot be directly absorbed into the bloodstream like glucose or dextrose. Instead, most of this sugar travels to the liver and is converted into glucose. It is then stored as glycogen, to be released as glucose when the liver tells it it needs to maintain blood glucose levels.
Since it can’t optimize muscle glycogen regeneration, fructose isn’t the perfect choice for post-workout replenishment. That’s one of the reasons Jim recommends using teddy bears, instead of other fruits or candies.
Most candies use high-fructose sugar as the main sweetener. Meanwhile, genuine bear fudge all use dextrose sugar.
Many disorders of carbs
Many people worry that the fast-absorbing carbs after exercise can cause them to store excess fat. However, the post-workout period is the time of day when you can almost guarantee that these carbs won’t be converted into body fat. If you’re not cutting carbs out of your diet completely, don’t forget to add post-workout carbs.
To optimize recovery and muscle growth, you should supplement fast-absorbing carbs with protein right after your workout. Surely no one would object to this. Not eating carbs after a workout to prevent a hormone drop or because they don’t want to increase protein synthesis is silly.
Post-workout is the perfect time to maximize the use of these carbs and it helps speed up the absorption of other supplements as well. The only reason why you shouldn’t add carbs right after your workout is when you cut all carbs out of your diet for the day, except for a small amount in green vegetables and protein powders.
The good news is that even without carbs, muscle protein synthesis is normal. Even so, insulin levels remain elevated, as long as you consume the protein powder. Using BCAA supplements also helps to improve this.
Use these guidelines to speed up muscle recovery after exercise:
- Immediately after training, add about 40g of protein from a mixture of Whey and Casein, to optimize protein synthesis for muscles. Priority is still to choose Syntha-6 milk and ON Gold Standard Casein.
- Consider adding 5-10g of BCAAs post-workout, to ensure optimal protein synthesis and insulin stimulation. This is extremely important if you are on a carb-free diet. The wisest choice is BPI Best BCAA.