Why You May Want To Eat Carbs After Working Out
Over the last few years, carbs have had a bad reputation, but for anyone who wants to improve their training, physique or fitness, it is essential to include them in their diet.
In fact, they are the perfect food group to get stuck into straight after a workout. To find out why, read on.
Muscles are depleted of glycogen
During training, your muscles become depleted of glycogen, which needs to be restored. This can be achieved by consuming a decent amount of your favourite macronutrient – carbohydrates!
Recovery
Eating carbs after working out helps to replenish the glycogen stores, which is especially important after high-intensity or cardiovascular workouts, as these use up considerable amounts of glycogen.
A Systematic Review by Menno Henselmans and colleagues found a high-carbohydrate diet is needed when there are more than ten sets per muscle group, or there is another workout planned for later in the day to ensure glycogen levels do not remain depleted.
How many carbs?
The report recommended eating 15g of carbohydrates within three hours of training. Protein was also highlighted as an important source of nutrition after training, with 0.3g per kilogram of body weight suggested. So, for someone weighing 60kg, they should eat 18g of protein after exercising.
Therefore, athletes should aim to combine the two food groups and eat a post-workout meal consisting of carbs and protein for maximum benefit.
This restores energy within the body and repairs muscles. Carbohydrates also help to build strength for those who are hoping to progressively overload their training, as they provide energy to push yourself further in workouts.
What kind of carbs?
While carbohydrates are essential for those who take their training seriously, it is important to consume the right kind of carbs, such as whole grains, fruits, sweet potatoes, and cereals, are preferential.
For those who workout first thing in the morning, their breakfast could comprise a bowl of porridge with fruit and peanut butter; a smoothie with protein powder, oats and fruit; eggs on toast; pancakes with yoghurt and berries; or granola with yoghurt.
Lunchtime or evening gym-goers could refuel with a turkey wrap; tuna or chicken pasta; or a beef stir fry. As long as their meal has a good source of protein and a healthy portion of carbohydrates, they will be able to restore their body adequately, ready to take on more training the following day.
When to eat your carbs?
There is much speculation about when the best time to eat after a workout is, and a study from 2013 claims the “window of opportunity” is subject to many conditions. These include when the last substantial meal was before exercising and what form of training is taking place.
Some experts believe the post-workout meal should be consumed within 45 minutes, while others suggest eating within two hours provides the same benefits.
Essentially, it is up to the individual and daily schedule to decide how to plan their meals, and link this up to their exercise programme. The best way to ensure success with good-quality nutrition and training is to fit them into your lifestyle, as you are likely to stick to them this way.
Therefore, if you always workout first thing in the morning, aim for your carb-heavy meal to be your breakfast, and if you head to the gym after work, don’t leave it too long before tucking into dinner.
Understanding and managing your training and nutritional goals can definitely be confusing to most people, which is why an online personal trainer can help break things down for you, so it is easier to understand.