Carbs Post Workout

Do you actually need them?

- Chris Jones

In an industry that is flooded with misinformation and “advice” that often comes with an ulterior motive (such as selling a product or plan), I feel there needs to be a more objective voice. In this article I intend to provide exactly that.

I’m going to give you an unbiased review of the effects of consuming carbohydrates after your training sessions. This will be backed with evidence, so you can be safe in the knowledge this isn’t just some bro science.

For years we have been told that you need to spike insulin post training and take advantage of that “anabolic window” to make some serious gains! And while getting in a good serving of complete protein (within around 2 hours of a resistance training session) to maximise that Muscle Protein Synthesis (MPS) response, the need for carbs has somewhat become muddied. Which in part is through social media, “gurus” and FitPro’s telling us to slam some dextrose or gummy bears in post training.

So…. let’s get into it!

SHOULD YOU CONSUME CARBS POST WORKOUT?

Primarily the goal after a mammoth “international chest day” or leg day from hell, is to start the repair and growth process through elevating MPS and reducing Muscle Protein Breakdown (MPB). And undoubtedly getting in a good, complete protein source (such as a whey protein shake) should be the focus.