Carbohydrates are one of the most damaged macronutrients by society. There are people who are terrified of eating cereals, pasta or vegetables because they will gain weight and throw away all their training. For this reason, many wonder if they should eat carbohydrates after training or exercising.
Our body needs to stock up on all the nutrients in order to function properly. And, although most think that proteins are essential after training, the reality is that we also need carbohydrates at the end of an intense session.
Many people think that consuming carbohydrates after working out will make them gain weight, but the time after training is when we can be sure that sugar won't turn into body fat. If we are dieting, the last thing we should do is skip carbs after exercise.
They protect the body after training
A study published in the Journal of Applied Physiology found that carbohydrates are the best option to help protect the body after intense training. Specifically, hydrates prevent infections from establishing at the end of a high intensity session.
When we finish training, our body is in a short period of reduced immunity, where white blood cells and lymphocytes are lower. This makes the immune system more vulnerable to infection. The more explosive the training, the longer the body will need to recover. So it could be said that high-intensity exercises increase the risk of infections, such as respiratory infections.
Carbohydrates can help prevent these negative changes in the immune system. If we eat them during and after training, the body will stock up on glucose and fructose to convert them into energy. So also try to control blood sugar levels, reducing stress on the body and preventing the immune system from being compromised.
Between 30 and 60 grams
Experts say that taking between 30 and 60 grams of carbohydrates in the first or second hour after training, it can bring noticeable benefits. Science has shown that when we delay carbohydrate intake by more than two hours, the glycogen replenishment rate is decreased by 50%.
The consumption of pure glucose, known as dextrose, It is the most recommended after training and does not need time for digestion. Glucose is absorbed into the bloodstream immediately, immediately after consumption. This way it will enter the muscles very quickly and the result is the fastest and most complete supply of muscle glycogen. This will keep the muscles filled with a sufficient amount of glycogen for the next workout, draw water into the muscle cells, and maximize muscle mass.
Even if we don't take protein powder, we can include some carbohydrate foods to the post workout snack. Not only will we be helping the immune system, but we will recover our energy. We will avoid ending up exhausted back home, and running out of energy for the rest of the day.