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WHEN I HAVE TO EAT IT: SHOULD I EAT CARBS AFTER MY WORKOUT
Each of us practices a different style and type of sports, and for those who have not taken this step, I advise them to start. Training can be divided into many types, styles and methods, but all of them require a high flow of energy from us. We all know that energy comes from the food we eat. Different foods also provide us with different nutrients and affect us in different ways. Before training, we are charged, and after training, we charge and restore the depleted energy stores. But foods and their intake seem more complicated than they actually are.
Choosing the best post-workout nutritional intake is all about the mix of macronutrients. But there’s some confusion about exactly how to calculate your macros—especially carbs. You may have heard some discouragement about consuming carbohydrates after exercise, but scientific research, practice, and experts opinions support carbohydrate intake to improve post-exercise recovery. In short, consuming carbohydrates after exercise is a good idea. Read on to find out how, when and why you should take them.
SHOULD I EAT CARBS AFTER MY WORKOUT
Do you need carbs after a workout?
If your daily plan includes doing some light exercise like yoga or some kind of stretching on your lunch break, you probably don’t need to load up on carbs afterward. But if your workout was more vigorous, it probably depleted your glycogen stores—the body’s preferred energy source for high-intensity activity.
When glycogen is depleted in muscles, it causes muscle tissue to break down. To help the body recover, eating carbohydrates is a must. Post-workout carbohydrates help the body release insulin, which in turn replenishes the glycogen stores that were just used up during your workout. Carbohydrates do this job even better when paired with protein intake. Protein and carbohydrates work together synergistically to increase the rate of glycogen storage in the body.
Why is protein important for exercise recovery?
Benefits of carbohydrates after exercise.
Carbohydrates are a critical macronutrient for exercise recovery. Here are four reasons to feel good about diving into a bowl of delicious carbs after a workout.
1: Carbohydrates help prevent fatigue after exercise.
Because the body prefers to use glycogen for energy during strenuous activity, when you’ve depleted your stores, you may feel like you’re on 1% battery. Adding carbohydrates back into your system can help you recover faster by reducing fatigue.
Post-workout carbohydrate intake leads to greater endurance in subsequent workouts. A high-carb breakfast today can mean better performance tomorrow.
2: Carbohydrates help control blood sugar
Most forms of exercise lower your blood sugar. To bring your glucose back up, feel free to eat a high-carb breakfast. This can prevent unpleasant hypoglycemic symptoms such as shakiness, headache, brain fog and rapid heart rate.
3: Carbohydrates promote muscle recovery.
You might think of protein as the only macronutrient that builds muscle, but carbohydrates have their own supporting role in muscle growth. Carbohydrates help amino acids (the building blocks of protein) get to the muscles faster, promoting faster recovery and growth. They also help increase protein synthesis and decrease protein breakdown.
4: Carbohydrates help reduce cortisol.
Cortisol — often called the “stress hormone” — rises in response to low blood sugar. When you replenish your carbohydrate stores to keep your blood sugar stable, it can have a ripple effect of lowering your cortisol levels.
Now that you know carbs are OK post-workout, you may be wondering: Are all carbs created equal when it comes to post-workout intake?
Not exactly…!
Complex carbohydrates would be best as they will be easily stored as glycogen. Complex carbohydrate foods are those higher in fiber, such as whole grains, vegetables, beans, and potatoes.
However, your digestive system can sometimes struggle with high-fiber foods right after strenuous exercise.
Simple carbohydrates may be better tolerated after exercise. It’s important to test different combinations while training to determine the foods that work best for you.
As for the best amount of carbs to consume, typically 15-45 grams of carbs post-workout (after harder workouts) would be reasonable. This combination allows your body to recover by replenishing depleted glycogen stores and repairing “exercise-damaged” muscles.
What should we take after training?
Consider these meals and snacks for a combination of carbs and protein after a workout:
· Turkey sandwich – whole grain
· Crackers and hummus
· Peanut butter and banana
· Smoothies with yogurt and berries
· Salad with tuna, apples and almonds
How to determine the time to eat carbohydrates after training?
In order to reap the benefits of post-workout carbohydrates, it’s important to consume them within a certain period of time. Carbohydrate intake within one hour of completing an intense workout is recommended. Pay attention to your own body’s tolerance for eating right after a workout. The most important thing to know about post-workout nutrition is to listen to your body. Do not force your body and be careful with the excessive use of carbohydrates after training. In this article, we have looked at the simplest why and how to take carbohydrates after training. Keep in mind that carbohydrates play an important role in shedding unwanted pounds and fat. For athletes who want to reduce their fat tissue, it is good to reduce and choose the right intake of carbohydrates after training.
SHOULD I EAT CARBS AFTER MY WORKOUT
#Word from BODYFIT
Eating carbohydrates (combined with protein) post-workout is a healthy choice that helps faster recovery. Recovery is the main process for proper and full functioning of the body. Without good recovery processes, you cannot expect an increase in muscle mass and, from there, an improvement in results. In the absence of carbohydrates, the level of glycogen can and most likely will decrease, and from there, a series of changes will occur that are not desired by any athletes.