30 Seconds SummaryPost-workout carbs: Are you drinking tons of sugar for no reason?
- Consuming carbs post-workout may slightly reduce protein breakdown but doesn't contribute to protein synthesis if sufficient protein is already consumed.
- Studies suggest consuming around 30 grams of carbohydrates post-exercise is the upper limit, as higher doses don't show added benefits in protein balance.
- Adding carbs to protein post-workout does not further stimulate muscle protein synthesis or inhibit protein breakdown compared to consuming protein alone.
- Carbohydrates only inhibit protein breakdown significantly under extreme training conditions or insufficient protein intake.
- The common belief that carbs are necessary post-workout for protein synthesis or muscle recovery lacks scientific support and is contradicted by recent research.
- Most dietary carbohydrates should come from nutrient-dense sources like vegetables, fruits, and whole grains rather than processed supplements.
- While workout-related carbohydrates might be useful in very high-volume training or specific pre-competition scenarios, in regular training situations they are not necessary for muscle recovery or glycogen replenishment.
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Menno Henselmans
