For years now it has been generally accept that having a post workout shake with carbohydrates will help muscle grow. However, there are new studies coming that suggest otherwise.
Ok, so what has changed?
Some studies suggested carbs were not beneficial, so researchers sat down and worked out a test to see what actually occurs when carbs are added to a protein before and during exercise.
So what did the studies include?
To see if carbs actually did enhance muscle growth (e.g. anabolism) post workout in a study they had subjects consume 10g of Essential Amino Acids and 30g of sucrose. They also gave subjects a 10g of Essential Amino Acids and 30g of alanine.
Why with alanine as well? Recent studies suggested that it may help conserve carbs in the system and help with protein metabolism.
What was the result?
The study found that insulin increased 30 minutes after the protein/carbs and protein/alanine drinks were taken and remained elevated; HOWEVER there was no signs of increased anabolism nor protein synthesis. In short, carbohydrates added nothing to a control group with just protein.
What should I take home from this?
Although I would not yet take it as gospel, one can possibly think that there is little gain aside from increased calories when adding carbohydrates to a post workout shake.
Thanks for reading!
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Another important aspect of training is supplementation. PROZIS products we use consistently to help with our training and recovery:
Intra-Workout BCAA
Post-workout Whey Protein
