But as long as you’re getting enough carbohydrate in your diet, glycogen levels will return to normal after a day or two, regardless of when that carbohydrate is consumed [1, 2] . As an added bonus, a post-gym gummy often helps people "bear" through strict dieting the rest of the day. Sports drinks are especially valuable after endurance workouts, such as long runs or rides, lasting longer than 90 minutes. Best post-workout shakes. fast digesting carbs after morning cardio? I have a confession to make: I like to eat candy after I work out! If you've followed any of my diets, you already know I'm a big proponent of eating high-glycemic, fast-digesting carbs immediately after my workouts. Fructose is a form of sugar that the body doesn't really use well. Only recently has research compared the consumption of post-workout protein alone to the consumption of post-workout protein plus carbs. The sugar fructoseâwhich makes up 50 percent of the sugar in most fruits, honey, and sucrose âis actually a low-glycemic carbohydrate. Coingestion of carbohydrate with protein does not further augment postexercise muscle protein synthesis. You can pack cooked pasta in a cooler to have post-race or workout; 1 cup provides 43 grams of carbs. Because of its structure, it can't be directly turned into muscle glycogen like glucose can. A study in the February 2003 issue of the “Journal of Strength Conditioning Research” notes that consuming carbohydrates after a strength-training workout expedites recovery, possibly allowing for greater training volume. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! It is critical to get the carbs (and protein) to the muscle cells as fast as possible. Bodybuilding.comâ and BodySpace® are trademarks of Bodybuilding.com. As you train, your main fuel source is muscle glycogen. A post-workout meal with both protein and carbs will enhance glycogen storage and muscle protein synthesis. There are two main reasons why I’m a huge proponent of post-workout carbs and why I created my Post JYM Fast-Digesting Carbs product in the first place: replenishing glycogen stores and spiking insulin. Simple carbs consist of disaccharides and monosaccharides -- the smallest units of sugar -- … Casagrande Figueiredo, V. and Cameron-Smith, D. (2013). Unless you've cut carbs from your diet entirely, don't risk suboptimal gains by skipping post-workout carb consumption. Blend together fruit, 100 percent juice and protein powder. For many people, post-workout recovery includes a dose of fast-acting carbohydrates. Journal of Strength Conditioning Research: Carbohydrate Supplementation and Resistance Training, Diabetes Self Management: Fast-Acting Carbohydrates, Journal of the International Society of Sports Nutrition: Cereal and Nonfat Milk Support Muscle Recovery Following Exercise, U.S. Department of Agriculture: Nutrient Database, Privacy Notice/Your California Privacy Rights. Robergs, R., Pearson, D., Costill, D., & Fink, W. (1991). When you consume fructoseâfruit or high-fructose corn syrupâit's not absorbed immediately into the bloodstream like glucose/dextrose. With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. To that I say, "What?!" About 90 minutes before a tough workout, it’s time to fuel up. Liquid carbohydrates post-workout also help with rehydration, which is important for athletic performance. In fact, research shows that both creatine and carnitine are highly dependent on insulin to gain entry into muscle cells and provide benefits. The glucose break from the glycogen chain as needed in order to generate ATP, which transports chemical energy and is crucial for muscle contractions. Maybe you're worried about post-workout carbs because some expert claimed eating carbs right after a workout can lower growth hormone (GH) and testosterone levels, but the recommendation to forgo carbs immediately after workouts to prevent a drop in growth hormone and testosterone levels is severely flawed.