Tips on how athletes should absorb carbohydrates after exercise
Carbohydrates have an abnormal relationship with fitness because some people have misconceptions about carbohydrates. I think charcoal water will make you fat and useless. But why do top level athletes and bodybuilders use so much carbohydrate in their diet?
The reason is simple: after exercise, the body will consume all the glycogen and use the carbohydrates that dry the body. When you use up all the carbohydrates without replenishing them, your body will begin to breakdown muscles, slowing recovery and burying the muscle-building effect.
Carbohydrates aid recovery
When we exercise, glycogen stores are used for fuel, and eating carbohydrates after exercise helps replenish them. According to research, consuming approximately 0.5 to 0.7 grams of carbohydrate per 1-1.5 kg of body weight can lead to significant glycogen synthesis within half an hour of exercise.
In addition, insulin secretion that promotes glycogen synthesis will be better stimulated by taking protein and carbohydrates after exercise. So, when you take protein with post-workout carbohydrates, you can increase protein and glycogen synthesis.
During exercise, your muscles use glucose in the form of energy and glycogen. After exercising for a period of time, both begin to decline, which is the reason for the decline in exercise performance.
If we continue to subject our muscles to high-intensity exercise while depleted of glycogen, a hormone called cortisol is secreted, which has an extreme catabolic effect (muscle breakdown), also known as cortisol. For stress hormones. If not managed properly, it can lead to muscle tissue loss and fatigue.
If you consume carbohydrates after a workout, you avoid the gluconeogenesis process because glucose and glycogen are provided through simple carbohydrates, which helps improve muscle recovery and muscle gain.
Absorbing carbohydrates after exercise can improve endurance and energy.
Another obvious benefit of consuming carbohydrates after exercise is that you can feel energized and restore your energy levels.
Carbohydrates can help you get rid of drowsiness and hunger after strenuous exercise. Carbohydrates have the power to transform you from a feeling of exhaustion and exhaustion to a mental and muscle pump while aiding muscle recovery.
Benefits of Insulin
The glycemic index measures how quickly certain foods increase blood sugar levels, causing the release of insulin in the blood. Generally, it is recommended to eat foods with a low glycemic index value to avoid causing spikes in insulin levels. However, after exercise, the opposite is actually true.
Because we need to increase insulin levels after exercise so that carbohydrates can be saturated and reach muscle cells as quickly as possible after a hard workout. Insulin both spikes and helps deliver other key nutrients to muscle cells.
Which side carbs should you absorb?
The following are two examples of post workout carbohydrates. One is dextrose (a carbohydrate commonly used in various endurance and recovery formulas due to its low cost).
Another newer carbohydrate (same as polysaccharide), it is a registered ingredient and therefore rarely seen on the market, and is often called Karbolyn®.
There’s something special about Karbolyn® – for example:
This unique carbohydrate does not cause any bloating or discomfort like glucose and other carbohydrates.
One of its properties is that it passes through the stomach extremely quickly and is absorbed 80% faster than sources such as glucose, maltodextrin and waxy corn.
Karbolyn is sugar-free, tastes great and mixes easily into your post workout shake. This post workout carbohydrate acts like a pump because it helps pull water and nutrients into the muscles and muscle cells. This potent carbohydrate moves through the stomach much faster than glucose.
Taking Karbolyn after a workout can help speed recovery from training. It can make you pump more and deliver nutrients to the muscles faster, which helps muscle growth.
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