Everyone knows it's important to eat a good macro balance, but do you know why it's crucial to eat carbohydrates after your workout? And what are the best carbs to get in? Let's explore post-workout carbs.
Some people add carbohydrate powder to their PWO shake. Others eat candy, chocolate rice cakes or even sweetened breakfast cereal in the so-called anabolic window. Other lifters will head straight for a meal with rice, potato or oatmeal. Who's right? And does it really matter?
Who needs post-workout carbs?
Pretty much everyone. If you're here, reading this, you probably train hard and hit the gym for at least an hour. You're not doing classes at the gym or fiddling about with baby weights. So yes, you need to replenish your muscle glycogen after training and for that you need carbs and protein.
Why do we need carbs post-workout?
When we train hard, we deplete muscle glycogen (it's the main fuel source for muscles), which needs replenishing if our goals are recovery, muscle growth and decent gym performance next time round! Research has always suggested that fast-acting carbs (such as dextrose) are best for getting those glycogen levels filled up again in a hurry.
How soon do you need to eat carbs after training?
Here's where the experts are at loggerheads. Some say there's that anabolic window of around 30 minutes, during which time your body is primed to absorb, digest and shuttle carbs to empty glycogen stores. Others say that - unless you're truly at very lean (think bodybuilder-ready-for-contest-lean), you have sufficient stores in your liver and body fat to survive an hour or so, so can wait until your next scheduled meal.
Either way, it's important to get carbs in after your workout and to prioritise the macros of your first post-workout meal.
Eating carbohydrate after you've trained has another important function - it spikes the hormone insulin, which helps glucose, amino acids and creatine to be taken up by muscle cells. Exactly what you want after training, if you want to grow.
What if you're low carb?
It's hard to believe any serious lifter would ever be so low-carb that there's not enough wiggle room in their macros for 30-40g carbs after training. But if you're really on poverty macros, get protein and BCAAs (branch chain amino acids) in after training. If you're worried about carbs adding body fat, don't be. Eat them after training and not only will they be put to use immediately but will actually help you recover faster, better and stronger so you can hit your next training session, HIIT workout or cardio blast with more intensity.
What are your best post-workout carb options?
Dextrose - dextrose is pure glucose and is very easily absorbed by the body, meaning your muscles and liver get access to the good stuff almost immediately.
Fructose - fruit sugar isn't as good as you might think, so consider ditching the banana post-workout. Fructose is actually low-GI and the body sends most of it to the liver first, not the muscles.
Sucrose - table sugar is a blend of fructose and glucose, so it's not the best choice for post-workout either.
The best combination of macros after training is around 40g protein, 20-50g high-GI carbohydrate, or (if you prefer), 15-30g high-GI carbs and 15-30g lower-GI carbs from fruit, potato or oats. Add in your BCAAs, creatine and carnitine and you'll be set up for optimal recovery, muscle growth and anabolism right there!
