My top five post workout carbs to stay Anabolic
When your weight training, carbohydrates are as important as proteins, in the quest for building muscle.
More specifically pre/intra-workout carbs will aid your performance & post workout carbs switch you from a post workout catabolic “muscle breakdown” state to an anabolic “Muscle building” state, set for recovery & growth.
After a weights session our glycogen stores will be depleted, to what extent comes down to you & the workout content. Generally speaking glycogen will need to be replenished, a good rule of thumb is consume between 20-30g, more if your heavier with greater muscle mass.
Now as i’m sure your aware we can split carbs into two sub groups Simple “fast release” & Complex “slow release”
Ninety nine percent of the time complex carbs are the go to for managing blood sugar levels & minimising fat deposition however post workout we need our macro’s quickly ergo simple’s best for quick release & absorption.
When choosing your post workout carbs stick to the following simple rules
- It must be low in fructose.
- It should be high in glucose
- Ideally high in nutritional value
My favourites include Pineapple, rice cakes, White rice, Kiwi, Dextrose or Maltodextrin.
Note that it is important to have your carbs alongside a fast digesting protein such as whey isolate as both work synergistically to optimise repair. Play around and find out what works for you!
Feed the muscle, Burn the fat.
— Martin King, Personal Trainer