30 Seconds SummaryIntra Workout Carbohydrates: To Carb or Not To Carb?
- Intra-workout carbohydrate consumption is popular in the fitness community, often seen with high-intensity athletes like bodybuilders eating sugary snacks during sessions for quick energy.
- Glycogen, stored glucose in muscles and liver, acts as a major energy reserve used during exercise, with significant amounts potentially depleting during resistance training.
- Research primarily supports intra-workout carbohydrate benefits for endurance activities over 90 minutes as it helps prevent significant glycogen depletion.
- Studies, such as by Kulik et al., indicate that intra-workout carbohydrates may not enhance performance or endurance in resistance training scenarios like squats to exhaustion.
- Glycogen stores naturally replenish within 24 hours post-exercise, regardless of immediate post-workout carbohydrate consumption.
- Intra-workout carbohydrates might benefit those who train intensely on an empty stomach, endure prolonged high-intensity workouts, or are high-level endurance athletes.
- Daily overall nutrient intake is more critical for fitness than nutrient timing; focus on meeting daily calorie and macronutrient goals before optimizing intra-workout nutrition.
Biolayne
Miguel Blacutt
