Should we eat carbs after training?

There is this anthology sentence that you can hear everywhere is that carbohydrates are needed after training to recover as much as possible, nourish the muscles, give insulin that will nourish all nutrients, take advantage of the anabolic window and so.

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The most common answer is that carbohydrates and proteins should be injected 2: 1 after training. That answer has no foundation in science and is one of the myths that circulate, and that is why this team from Powerbuilding.hr who regularly write about such things with scientific approach.

Whey and dextrose after workout

A lot of people use whey and dextrose after training and we will take this as an example. The logic behind dextrose (or any other source of carbohydrate) after training is to stimulate insulin secretion – so-called. insulin jump. The purpose of this to increase in the synthesis of muscle proteins. However, insulin does not increase the rate of muscle synthesis, but actually reduces muscle breakdown (proteolysis).

How much do I need to reduce this proteolysis?

The level of insulin required for the reduction of proteolysis is quite low, so whey itself already causes a sufficient insulin jump. Thus, carbohydrates are not the only that stimulate insulin secretion. Proteins also stimulate it, especially whey protein. Adding carbohydrates in this meal does not bring any special benefits.

Dextrose can be added to the shake if someone prefer a sweeter flavor or to make enough calories by using carbohydrates. Also, you have time to fill your glycogen supply until next training, you do not have to go immediately.

Conclusion

Proteins also increase insulin, especially whey protein. Carbohydrates after training are not mandatory and you do not have to hold onto it. Of course you are free to eat them if you feel so, but at least you know at least that the benefits are not what they are considered!

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3761704/

https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0189-4

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