Many people are concerned that consuming carbohydrates right after a workout might negatively affect their performance or lead to weight gain. However, fitness and nutrition experts strongly recommend that post-workout carbohydrate intake is essential for muscle recovery and growth. Foods like honey, fruit juices, and other easily digestible carbs can help replenish energy stores and support the body’s repair processes.
Dr. Cao Jianmin, director of the Medical Trial Research Committee of the China Triathlon Association and head of the Sports Biochemistry Department at Beijing Sport University, explains that during physical activity, the body primarily uses glucose—stored in muscles and the liver—as an energy source. To maintain optimal performance, it's crucial to consume enough carbohydrates before and after exercise to ensure adequate glycogen levels in the body.
In addition to fueling the body, Dr. Cao highlights that consuming carbs after a workout helps stimulate insulin production, which plays a key role in nutrient absorption and muscle building. Insulin acts as a “key†that unlocks muscle cells, allowing them to take in amino acids and glucose more efficiently, which supports recovery and growth.
For best results, he suggests consuming fast-absorbing carbohydrates immediately after a workout, such as fruit juice or honey, which can quickly raise blood sugar and trigger an insulin response. About 40 minutes later, you can shift to slower-digesting carbs like potatoes, oats, or pasta, which provide sustained energy and help maintain stable blood sugar levels throughout the day.
Overall, understanding how and when to consume carbohydrates can make a big difference in your fitness journey. It's not about avoiding carbs, but rather about timing them properly to maximize benefits and support your health goals.
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