Post workout carbs: good or bad idea?

Question

I am in the normal bmi range for my height. My workout routine is boxer conditionning:

Stretching, abdominal toning, flexibility exercises for approximately 20 minutes, 20 minutes interval running, circuit training of 5 rounds, each lasting 3 minutes. Then, it's on to the bag, etc. and boxing techniques. I do this three times a week (should i be doing more?)

I'm curious, are carbs REALLY good for you post workout?

What about the huge deal people make about carbs making you fat? I am not fat, but I wanna really tone up my belly and arms, etc. (my abs are covered by a thin, uh, "layer" that I wanna get rid of!)

Would eating carbs right after a workout be a good idea? I find it hard to accept this, in that people make such a big deal about not eating carbs (with all the crazy diets out there, etc.)

Any advice and/or extra information is appreciated!

Answer 1

oh yes! consuming carbs after training is very important for recovery and for increasing lean body mass. after training insulin sensitivity is high and muscle glycogen stores are depleted, muscle cells are primed for nutrient uptake.

when sugars is ingested post workout and insulin levels are elevated there are certain receptor sites that are activated on muscle cells by the presence of insulin. the combination of this along with elevated levels of amino acids (from a protein supplement) create a very anabolic environment inside the muscle cell. the blood sugar gets converted to glycogen and stored in the muscle cells by the effects of insulin.

what I would do would be to ingest about 10-15 grams of protein (soy is fine) with about 30-40 grams of carbs. the carbs can be sugars, rice, beans, lentils it really doesn't matter.

there are 2 times of the day when you don't have to worry about ingesting carbs and having them stored as fats. 1st thing in the am when you wake up and directly after training.

Answer 2

Originally, I asked my trainer the very same thing. At first, I didn't quite like the answer, so I researched it some more and got myself textbooks for kinesiology and nutritional science. Here's what I found (and my trainer was absolutely correct):

Eating carbs within 40-60 minutes after your workout is actually good. During your workout, you deplete you glycogen levels from your muscles and liver. Therefore, there is a peak period in which the carbs you eat will be invested towards refilling those glycogen stores for the next round of exercise. In general, carbs require energy to be converted into body fat, whereas protein and fat are readily stored as fat (note: too much protein is actually not very good for loosing weight, because once you've gotten the little you need for cellular structures and enzymes, the rest goes straight into your fat cells and the nitrogen gets dumped into your urine). Try not to have too much of the simple carbs though (such as sugars and simple starches), but rather go for the more complex ones. That way you'll get a more constant slow release of carbs into your system, avoiding the insulin spike that will store the extra if you get simple sugars all at once.

Exercise depletes you blood glucose. The brain and your blood cells really need glucose to work properly, so replenishing your carbs after a workout are really to your benefit.

Answer 3

You should probably consume carbohydrates before a workout, such as a bowl of fruit, as it will give you energy. If you are looking to gain muscle, after your workout you should have a high-protein meal such as chicken, fish, turkey, or lean beef along with a salad and a handful of nuts (any kind really).

Answer 4

I would carb up before you workout, not after. Sounds like you get a good workout, carb up so you the energy for your workout.

Answer 5

opposite to extensive-unfold perception, until eventually you're an athlete and coaching hours an afternoon then a properly balanced weight loss plan will grant extra suitable than adequate protein for everybody doing a classic artwork out. that's all because of the fact of lots of hype and merchandising that the final public thinks that they ought to apply those products to construct good good, lean muscle mass. it is in basic terms no longer authentic. in spite of the undeniable fact that, once you're a severe athlete then the main suitable time to take the supplementations is right this moment after the work out because of the fact that's during the reconstructive section that your physique desires the added protein. As to which variety to apply, it is not important as long as they contain good high quality whey proteins. i exploit a product called Muscle Milk. that's a touch severe in fat in spite of the undeniable fact that that's a specially engineered fat that burns up as capability somewhat of being saved contained in the physique.

Answer 6

with your workout ,unless you are really more than 20% over your body mass overweight,the carbs probably wont matter.once your metabolism gets revved up( like after a work out ) your body will continue to burn fat even while you sleep however because carbs like pasta bread are complex it will take you body longer to metabolize them so i would try to limit them to small portions