Do you really need carbohydrates post-workout?
Do you really need carbohydrates after a workout ? ========================================= Consumption of carbohydrates pre-workout seems to vary from person to person. Meaning, if you want to train without carbs DO IT! If you want to eat a cup of rice then train, DO IT! Via the studies, there doesn’t seem to be much difference in performance with people that consume carbohydrates vs people that don’t. POST WORKOUT- Unless you are performing multiple sessions a day, practice some sort of EXTREME exercise intensity or marathon-style training the consumption of carbs immediately post-workout doesn’t matter, as long as you consume adequate carbs within the 24hr window to aid with following exercise sessions. A typical resistance training workout doesn’t deplete glycogen much at all, in fact, even high volume (9-12 sets) on a single body part workout may only deplete glycogen up to 40% in the muscles worked (https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-5) INSULIN- The post-workout window is a great time to spike your insulin as insulin is a very anti-catabolic hormone, BUT you most certainly don’t need carbohydrates to do so. Protein elicits an insulin response, sometimes more so than carbohydrates if consumed in proper amounts, rest assured that whey (just one example) protein you consume post-workout is MORE than enough to trigger an insulin spike. Also, in studies there seems to be a benefit to post-workout protein consumption, a protein-coupled with carbohydrates seem to have a similar impact as consuming only protein post-workout (https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-20) Conclusion - don’t overthink your post or pre-workout nutrient timing, unless you’re an elite athlete with multiple daily sessions it’s NOT important!