Why should you eat simple carbohydrates after training? Dr. Charles Henry - The catabolic process after strength training is very different from that in a starved state. Training-induced catabolism is an important part of the overall anabolic process, and it's preferable to push it forward rather than suppress it, and that's exactly what simple carbohydrates can help you do. A large amount of potassium is lost from muscles into the blood during training. The release of insulin after eating simple carbohydrates can pump sodium out of muscle cells and pump potassium back.
Many people try to suppress catabolism by taking supplements that suppress adrenaline, but this is not the best way to build muscle mass. Bodybuilders who inhibit catabolism will not gain the desired muscle mass. Ingesting this simple carbohydrate with a high glycemic index after training can promote the rapid release of insulin due to its simple structure and easy digestion. So how much should you consume? Much depends on your metabolism level, training intensity and time, and whether your initial goal is to gain muscle or lose fat.
Secondly, and perhaps most importantly, carbohydrates stimulate the secretion of insulin in the body and increase insulin levels. Insulin is the most anabolic hormone in the human body. It can transport nutrients such as glucose and amino acids to muscle cells. When this process occurs, not only glycogen reserves are effectively restored, but the body also immediately enters a synthetic state to help guide muscle tissue. Repairs and updates.
Famous bodybuilder and coach Miros Sakiv said: The purpose of consuming simple carbohydrates is to promote the secretion of insulin from the pancreas. Insulin is the most powerful anabolic hormone and is also a storage hormone. It can store anything possible in the blood, such as directing glucose in the blood to the muscles where it is stored as glycogen, directing creatine to the muscles, and using amino acids to create the anabolic effect of muscle growth.