Many people are concerned that consuming carbohydrates right after a workout might negatively affect their performance and lead to weight gain. However, fitness experts recommend that to support muscle growth, it's actually beneficial to consume carbs like honey and fruit juices post-exercise. This helps replenish energy stores and supports recovery.
Dr. Cao Jianmin, director of the Medical Trial Research Committee at the China Triathlon Association and head of the Sports Biochemistry Department at Beijing Sport University, explains that during exercise, the body relies on glucose—stored in muscles and the liver—for energy. Ensuring an adequate intake of carbohydrates before and after workouts helps maintain optimal glycogen levels, which are essential for sustaining performance and supporting recovery.
He also highlights that consuming carbs after exercise can stimulate insulin release, which plays a key role in muscle repair and growth. Insulin helps transport nutrients into muscle cells, making it an important factor in post-workout recovery.
It’s best to start with fast-absorbing carbohydrates immediately after a workout, such as fruit juice or honey, as they cause a quick spike in insulin levels. About 40 minutes later, you can shift to slower-digesting carbs like potatoes, oats, and pasta. This approach ensures a steady supply of energy and supports long-term recovery and muscle building.
In addition to improving performance, proper carb timing can help prevent fatigue and enhance overall training effectiveness. Whether you're an athlete or someone who exercises regularly, understanding how and when to consume carbs can make a big difference in your results. Always listen to your body and adjust based on your personal needs and goals.
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