Carbohydrates are one of the most damaged macronutrients by society. There are people who are terrified of eating cereals, pasta or vegetables because they will gain weight and throw away all their training. For this reason, many wonder if they should eat carbohydrates after training or physical exercise.
Our body needs to supply itself with all the nutrients in order to function properly. And, although most think that protein is essential after training, the reality is that we also need carbohydrates at the end of an intense session.
Many people think that consuming carbohydrates after exercise will make them gain weight, but the time after training is when we can be sure that the sugar will not be transformed into body fat. If we’re on a diet, the last thing we should do is skip carbs after exercise.
They protect the body after training
A study published in the Journal of Applied Physiology found that carbohydrates are the best option to help protect the body after intense training. Specifically, carbohydrates prevent infections from establishing at the end of a high-intensity session.
When we finish training, our body is in a brief period of reduced immunity , where white blood cells and lymphocytes are lower. This makes the immune system more vulnerable to infection. The more explosive the workout, the more time your body needs to recover. So it could be said that high-intensity exercises increase the risk of infections, such as respiratory ones.
Carbohydrates can help prevent these negative changes in the immune system. If we eat them during and after training, the body will be supplied with glucose and fructose to convert them into energy. So also try to control blood sugar levels, reducing stress on the body and preventing the immune system from being compromised.
Between 30 and 60 grams
Experts say that taking between 30 and 60 grams of carbohydrates in the first or second hour after training can provide significant benefits. Science has shown that when we delay the consumption of carbohydrates by more than two hours, the rate of glycogen replenishment is decreased by 50%.
The consumption of pure glucose, known as dextrose, is the most recommended after training and does not need time for digestion. Glucose is absorbed into the bloodstream immediately, immediately after consumption. This way it will enter the muscles very quickly and the result is the fastest and most complete supply of muscle glycogen. This will keep your muscles fueled with a sufficient amount of glycogen for the next workout, drawing water into the muscle cells, and maximizing muscle mass.
Even if we don’t take protein powder, we can include some carbohydrate foods in our post-workout snack. Not only will we be helping the immune system, but we will replenish our energy. We will avoid ending up exhausted on the way home, and that we run out of energy for the rest of the day.
