{"id":265270,"date":"2019-12-13T11:27:00","date_gmt":"2019-12-13T10:27:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=265270"},"modified":"2024-04-30T08:47:48","modified_gmt":"2024-04-30T06:47:48","slug":"are-the-carbohydrates-after-training-what-you-really-need","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/are-the-carbohydrates-after-training-what-you-really-need\/","title":{"rendered":"Are the carbohydrates after training what you really need?\u00a0"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/are-the-carbohydrates-after-training-what-you-really-need\/#Carbohydrates_fill_up_glycogen\" title=\"Carbohydrates fill up glycogen\">Carbohydrates fill up glycogen<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/are-the-carbohydrates-after-training-what-you-really-need\/#What_about_insulin\" title=\"What about insulin?\">What about insulin?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/are-the-carbohydrates-after-training-what-you-really-need\/#Dextrose_as_the_quickest_source_of_carbohydrates_after_training\" title=\"Dextrose as the quickest source of carbohydrates after training\">Dextrose as the quickest source of carbohydrates after training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/are-the-carbohydrates-after-training-what-you-really-need\/#Try_combination_of_maltodextrin_and_glucose\" title=\"Try combination of maltodextrin and glucose\">Try combination of maltodextrin and glucose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/are-the-carbohydrates-after-training-what-you-really-need\/#Fructose_is_not_quick_enough\" title=\"Fructose is not quick enough\">Fructose is not quick enough<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/are-the-carbohydrates-after-training-what-you-really-need\/#No_carbohydrates_after_training_wont_hurt_you\" title=\"No, carbohydrates after training won&#8217;t hurt you\">No, carbohydrates after training won&#8217;t hurt you<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/are-the-carbohydrates-after-training-what-you-really-need\/#Few_advice_at_the_end\" title=\"Few advice at the end\">Few advice at the end<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Lately, we got <strong>many questions<\/strong> about the meaning of carbohydrates after training. Some of you <strong>are confused about<\/strong> how to include the carbohydrates into the eating plan. The others are worried that they will <strong>gain fat<\/strong> because of them and <strong>the growth hormone and testosterone<\/strong> level will decrease. Is it true? <strong>Read the article<\/strong> and you will get to know how carbohydrates can help you with the&nbsp;<strong>muscle growth<\/strong> and regeneration after training.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Carbohydrates_fill_up_glycogen\"><\/span>Carbohydrates fill up glycogen<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The main<strong> reason<\/strong> for consumption of&nbsp;<a title=\"Weight Gainers and Carbohydrates\" href=\"https:\/\/gymbeam.com\/weight-gainers-and-carbohydrates\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">carbohydrates<\/a>&nbsp;after training is the fill up of the&nbsp;<strong>muscle glycogen<\/strong> which you have burnt during the training. When you are exercising, your main source of fuel is <strong>glycogen<\/strong> in the muscles. Glycogen is the storage <strong>form of glucose<\/strong> which is composed of long molecule chains of glucose with many branches.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The break of glucose from glycogen chain is needed because of <strong>ATP production<\/strong>, adenosintriphosphat, which serves as the primary source of enery for the cell. It transports chemical energy and is deciding for<strong> the muscle contractions.<\/strong> The research confirms that the best way to fill up the muscle glycogen after training, is <strong>to receive carbohydrates<\/strong> with high glycemic index as soon as possible.&nbsp;<span style=\"color: #ff6600;\">[1] [3]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/ghfgflkj_1_of_1_-205.JPG\" alt=\"Are the carbohydrates after training what you really need? \" style=\"width:843px;height:562px\" title=\"Are the carbohydrates after training what you really need? \"\/><\/figure>\n<\/div>\n\n\n<p>Some &#8220;experts&#8221; claim that during the typical training in the gym, you don&#8217;t burn so much glycogen<strong> to be worried<\/strong> about its fill up. We don&#8217;t have any words for that. When you exhaust any amount of muscle glycogen, you should take care about its <strong>fill up<\/strong> &#8211; mostly when your main goal is muscle growth. If your trainer claims that you don&#8217;t have to be interested in <strong>glycogen fill up<\/strong>, then his trainings are on the very low level and have weak intensity or he <strong>didn&#8217;t study anything<\/strong> about this issue.&nbsp;<span style=\"color: #ff6600;\">[1] [2] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The research which was watching the use of glycogen during <strong>power training<\/strong> showed that exercising which is composed of any series from 6 &#8211; 20 and lasts <strong>15 &#8211; 30 minutes<\/strong>, impoverishes glycogen level in the muscles approximately in <strong>30 &#8211; 40 %<\/strong>. If your trainings last <strong>60 &#8211; 90 minutes<\/strong>, you are forced to move fast between exercising or you prefer highly intensive training such as cardio or&nbsp;Tabata, your level of the muscle glycogen is lowered in <strong>60 &#8211; 75 %.&nbsp;<\/strong><span style=\"color: #ff6600;\">[2]&nbsp;<\/span>That&#8217;s why you should take your&nbsp;<a title=\"Gainers and Carbohydrates\" href=\"https:\/\/gymbeam.com\/weight-gainers-and-carbohydrates\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">carbohydrate<\/a>&nbsp;receive seriously and <strong>fill up your muscles<\/strong> with storages of glycogen. If you don&#8217;t do so, you cheat on your muscles and <strong>limit<\/strong> their regeneration. In reality, the research showed that when you delay the carbohydrate consumption <strong>in 2 hours<\/strong>, you lower the speed of <strong>glycogen fill up in 50 %.&nbsp;<\/strong><span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Even some people claim that within the majority of people in the gym nothing of this is applicable because only <strong>minum proofs<\/strong> indicate whether you will be consuming carbohydrates immediately after training or in two hours later, the glycogen level will fill up <strong>within 24 hours on its own.<\/strong> The proofs about this claim <strong>are weak<\/strong>. Because of that, the quickest way to fill up the muscle glycogen is the consumption of <strong>highly-glycemic carbohydrates <\/strong>immediately after training.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The immediate fill up the glycogen level is important for muscle growth. If glycogen is stored in the muscle cells, it pulls water into them and by this, the volume of the muscle cell increases and also the fullness of the muscles tissues increases.<span style=\"color: #ff6600;\">[9]&nbsp;&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/WhatsApp_Image_2018-09-12_at_20.59.35.jpeg\" alt=\"Are the carbohydrates after training what you really need? \" style=\"width:843px;height:562px\" title=\"Are the carbohydrates after training what you really need? \"\/><\/figure>\n<\/div>\n\n\n<p>Since you <strong>pump up your muscles<\/strong> during training, the amount of water in the muscle cells increases and quick supply of glycogen level can help you to keep <strong>bigger volume<\/strong> of the muscle cell for the longer time. This can be important because data shows that bigger volume of the muscle cells incitate <strong>changes in the muscle<\/strong> which lead to its long-time growing.&nbsp;<span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The next benefit of carbohydrate consumption <strong>immediately after intensive training<\/strong>, mostly&nbsp;<a title=\"Fast Release Carbs - Gymbeam\" href=\"https:\/\/gymbeam.com\/fast-release-carbs\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">highly glycemic carbohydrates<\/a>&nbsp;such as <a title=\"Dextrose - GymBeam\" href=\"https:\/\/gymbeam.com\/dextrose-1000-g-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">dextrose<\/a>, is that you will feel like<strong> newborn.<\/strong> Carbohydrates will help you to get rid of hunger and lethargy after brutal training in order to be <strong>energetic<\/strong> and fully filled up. Plus, the consumption of highly glycemic carbohydrates after training usually mitigates big <strong>wish for something sweet<\/strong> or for starch carbohydrates without any negative impact on your diet <strong>progress.&nbsp;<\/strong><span style=\"color: #ff6600;\">[9] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28683,48031,6935,51652,3813,35320,48487,5206\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_about_insulin\"><\/span>What about insulin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Another benefit of highly glycemic carbohydrates is <strong>bit of insulin<\/strong> which they provide. While the insulin is considered as the <strong>anabolic hormone<\/strong>, there are more and more debates about its influence on the muscle growth. It was believed that insulin is<strong> critical factor<\/strong> for triggering the protein synthesis and reducing muscle damage. Some contemporary researches attribute it to <strong>amino acids from protein.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[3] [9]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/DSC04454_1_.jpg\" alt=\"Are the carbohydrates after training what you really need? \" style=\"width:843px;height:562px\" title=\"Are the carbohydrates after training what you really need? \"\/><\/figure>\n<\/div>\n\n\n<p>Lately, many researches compared consumption of&nbsp;<a title=\"Protein - GymBeam\" href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">protein<\/a>&nbsp;after training with consumption of combination of <strong>protein and carbohydrates<\/strong> after training. The research showed that if it concerns <strong>protein synthesis<\/strong>, the addition of carbohydrates into protein drink <strong>won&#8217;t increase<\/strong> the protein synthesis and <strong>won&#8217;t lower<\/strong> protein breakdown from the muscles no more than single protein drink.&nbsp;<span style=\"color: #ff6600;\">[5] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Despite that, insulin is <strong>still important<\/strong> immediately after training. It binds to specific receptors on the<strong> muscle cells<\/strong> which enables glucose and amino acids and also <a title=\"Creatin GymBeam\" href=\"https:\/\/gymbeam.com\/creatine\" target=\"_self\" rel=\"noopener noreferrer\" class=\"ek-link\">creatine<\/a> and <a title=\"L-Carnitine - GymBeam\" href=\"https:\/\/gymbeam.com\/l-carnitine\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">carnitine<\/a>, to be received by muscle cells. According to research, both &#8211; creatine and carnitine are highly <strong>dependent upon insulin<\/strong> in time when they want to get into muscle cells and to provide them benefits.&nbsp;<span style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you start to use these supplements after training, you will probably want to <strong>maximize isulin level<\/strong>, mostly if the muscle growth is your goal. As we already mentioned, in the period of diet, when you lower the overall carbohydrate receive, including carbohydrates after training, insulin will be provided to your muscles by <a title=\"Protein - GymBeam\" href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">protein drink<\/a>&nbsp;and&nbsp;<a href=\"https:\/\/gymbeam.com\/bcaas\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a>.&nbsp;<span style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/WhatsApp_Image_2019-01-30_at_22.58.25_1_.jpeg\" alt=\"Dextrose as the quickest source of carbohydrates after training\" title=\"Dextrose as the quickest source of carbohydrates after training\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dextrose_as_the_quickest_source_of_carbohydrates_after_training\"><\/span>Dextrose as the quickest source of carbohydrates after training<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The consumption of pure glucose, known as&nbsp;<a title=\"Dextrose - GymBeam\" href=\"https:\/\/gymbeam.com\/dextrose-1000-g-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">dextrose<\/a>, after training, doesn&#8217;t need <strong>time for digestion<\/strong>. Glucose is absorbed into blood circulation immediately, <strong>right after consumption.<\/strong> This way it will get into your muscles very fast and the result is the most quick and full supply of <strong>muscle glycogen.<\/strong> This will keep your muscles filled by sufficient amount of glycogen for the next training, it will <strong>pull the water<\/strong> into the muscle cells and will maximize your muscle mass.&nbsp;<span style=\"color: #ff6600;\">[4]&nbsp; <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Try_combination_of_maltodextrin_and_glucose\"><\/span>Try combination of maltodextrin and glucose<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a title=\"Maltodextrin - GymBeam\" href=\"https:\/\/gymbeam.com\/maltodextrin-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Maltodextrin<\/a>&nbsp;is complex carbohydrates from corn, rice or potato starch but its molecule <strong>pattern is shorter<\/strong> than within classic complex carbohydrates. It is composed of freely bound molecules of glucose and similarly as dextrose, maltodextrin is absorbed <strong>directly in the intestines.<\/strong> So it has an impact on the increase of sugar level in blood and the insulin level such&nbsp;<strong>as dextrose.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The only difference is that maltodextrin has to<strong> pass through the liver first<\/strong> where all the bonds among molecules of glucose are broken. This will influence the speed of glycogen fill up which is <strong>slower than within dextrose<\/strong>. Because it metabolizes longer, it won&#8217;t happen that insulin and sugar in blood will lower so quickly such as within dextrose. Out of this reason, <strong>more beneficial choice<\/strong>&nbsp;is the combination of&nbsp;<a title=\"Dextrose - GymBeam\" href=\"https:\/\/gymbeam.com\/dextrose-1000-g-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">dextrose<\/a>&nbsp;and&nbsp;<a title=\"Maltodextrin - GymBeam\" href=\"https:\/\/gymbeam.com\/maltodextrin-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">maltodextrin<\/a>&nbsp;after training in <strong>proportion 1:1.&nbsp;<\/strong><span style=\"color: #ff6600;\">[13] <\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Fructose_is_not_quick_enough\"><\/span>Fructose is not quick enough<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sugar fructose which forms <strong>50% of sugar<\/strong> in majority of fruit, honey and saccharose, is in reality <strong>low-glycemic carbohydrate<\/strong>. Fructose is a form of sugar which the body can&#8217;t use. Regarding its structure,<strong> it can&#8217;t be directly<\/strong> transformed into the muscle glycogen such as glucose.<span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you consume <strong>fructose by form of fruit<\/strong> or highly fructose corn syrup, it won&#8217;t absorb into your blood circulation as quickly as dextrose. Instead of that, the majority of fructose<strong> passes into liver<\/strong> when it can be transformed into glucose and stored as glycogen. This action influences liver according to the need<strong> to maintain glucose level<\/strong> in blood.&nbsp;<span style=\"color: #ff6600;\">[4]&nbsp; <\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-525419107.jpg\" alt=\"Are the carbohydrates after training what you really need? \" style=\"width:843px;height:562px\" title=\"Are the carbohydrates after training what you really need? \"\/><\/figure>\n<\/div>\n\n\n<p>Regarding the fact that glucose won&#8217;t optimize the fill up of glycogen in the muscles, it is <strong>not ideal choice after training<\/strong>. This is one of the main reasons why instead of fruit or other sweets, <strong>gummy bears<\/strong> are recommended. The most of the sweets contains highly fruit &#8211; fructose corn syrup or sugar. Table sugar (saccharose) is composed of <strong>50% fructose and 50% glucose<\/strong>, while highly-fructose corn syrup contains <strong>55% of fructose<\/strong> or more. In contrast to this, gummy bears are mostly made of&nbsp;<a title=\"Dextrose - GymBeam\" href=\"https:\/\/gymbeam.com\/dextrose-1000-g-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">dextrose<\/a>&nbsp;and corn syrup. Corn syrup is mostly made of <strong>glucose<\/strong> and is considerably distinct from falsed highly fructose corn syrup.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"No_carbohydrates_after_training_wont_hurt_you\"><\/span>No, carbohydrates after training won&#8217;t hurt you<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Many people think that consumption of carbohydrates after exercising will <strong>make them obese,<\/strong> but the time after training is the one when you can be sure that sugar <strong>won&#8217;t transform into body fat.<\/strong> As long as you completely removed the carbohydrates from your nutrition, don&#8217;t risk suboptimal receive by going to <strong>carbohydrate consumption<\/strong> after training.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are in a <strong>diet<\/strong> in order to get rid of the body fat but you receive carbohydrates in meal during the day, the last thing you should do is to <strong>skip carbohydrates<\/strong> after training. If you do so, remove carbohydrate receive from the meal during the day and rather consume them <strong>immediately after training.&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/4_WhatsApp_Image_2018-12-18_at_13.37.24.jpeg\" alt=\"Are the carbohydrates after training what you really need? \" style=\"width:843px;height:633px\" title=\"Are the carbohydrates after training what you really need? \"\/><\/figure>\n<\/div>\n\n\n<p>Maybe you are worried about consuming carbohydrates after exercising because you have heard that carbohydrate fill up after training <strong>lowers the growth hormone<\/strong> and testosterone level. It is not true. <strong>Why?<\/strong> Because the values of the growth hormone and testosterone are the highest during training and consequently after training they <strong>quickly stabilize<\/strong> whether you eat something or not. So <strong>you can eat after training<\/strong> and stop worrying about rapidly decreasing hormone levels.&nbsp;<span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Few_advice_at_the_end\"><\/span>Few advice at the end<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>For <strong>maximizing regeneration<\/strong> and muscle growth, it is necessary to consume&nbsp;<a title=\"Fast Release Carbs - Gymbeam\" href=\"https:\/\/gymbeam.com\/fast-release-carbs\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">quick carbohydrates<\/a>&nbsp;along with <a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">protein<\/a>&nbsp;immediately after exercising. No doubts that this <strong>strategy<\/strong> really works. Skipping carbohydrates after exercising only because to avoid decrease of the growth hormone or because it won&#8217;t increase protein synthesis is nonsense, mostly if you <strong>consume them<\/strong> during the day anyway.&nbsp;<span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The time after exercising if the best for<strong> using carbohydrates<\/strong> and it will help you to utilize other supplements such as&nbsp;<a title=\"Creatin GymBeam\" href=\"https:\/\/gymbeam.com\/creatine\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">creatine<\/a>&nbsp;and&nbsp;<a title=\"Fat burners - GymBeam\" href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">carnitine<\/a>&nbsp;which you <strong>shouldn&#8217;t forget of<\/strong> after training. In addition, carbohydrates can be useful for the <strong>quick regeneration<\/strong> among trainings, mostly when you train often.&nbsp;<span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/14492495_654702378026383_1242898196181104308_n.jpg\" alt=\"Are the carbohydrates after training what you really need? \" style=\"width:843px;height:562px\" title=\"Are the carbohydrates after training what you really need? \"\/><\/figure>\n<\/div>\n\n\n<p>The only case when you can <strong>skip carbohydrate consumption<\/strong> after exercising is when you completely removed them from your eating plan, except the small amounts in vegetable and protein powder. In this case, to <strong>reduce fat<\/strong> should be your fitness goal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The good news is that also <strong>without carbohydrates<\/strong>, you won&#8217;t endanger protein synthesis in your muscles. Even the <strong>values of insulin will increase<\/strong> when you regularly consume <a title=\"Protein - GymBeam\" href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">protein<\/a>&nbsp;in combination with&nbsp;<a title=\"BCAAs gymbeam\" href=\"https:\/\/gymbeam.com\/bcaas\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA<\/a>&nbsp;which reinforce this effect even more.&nbsp;<span style=\"color: #ff6600;\">[9] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">That&#8217;s why you should follow these tips:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Immediately after training, consume <strong>40 grams of<\/strong> <a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">protein<\/a> (whey and casein) for maximizing of protein synthesis in the muscles<\/li>\n\n\n\n<li>Consider consumption of&nbsp;<strong>5 &#8211; 10 grams <\/strong>of&nbsp;<a title=\"BCAAs - GymBeam\" href=\"https:\/\/gymbeam.com\/bcaas\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA<\/a> after exercising for more effective protein synthesis and increase of insuline level.&nbsp;This is extremely important if you are <strong>in phase of diet<\/strong> without carbohydrates.<\/li>\n\n\n\n<li>If you consume carbohydrates, reach for&nbsp;<strong>20 &#8211; 60 grams<\/strong>&nbsp;of<strong>&nbsp;<\/strong>&nbsp;<a title=\"Dextrose - GymBeam\" href=\"https:\/\/gymbeam.com\/dextrose-1000-g-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">dextrose<\/a> and&nbsp;<a title=\"Maltodextrin - GymBeam\" href=\"https:\/\/gymbeam.com\/maltodextrin-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">maltodextrin<\/a> in dependence upon your body weight, goals, intensity and training time. If this high dose of &nbsp;<a title=\"Fast Release Carbs - Gymbeam\" href=\"https:\/\/gymbeam.com\/fast-release-carbs\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">highly glycemic carbohydrates<\/a>&nbsp;keeps you in lethargy, try smaller doses (<strong>15 &#8211; 30 grams<\/strong>) of highly glycemic sugars and add the same dose of&nbsp;<strong>low glycemic sugars<\/strong>, for instance from fruit, oat mash or sweet potatoes.<\/li>\n\n\n\n<li>At phases of diet when you are avoiding all the carbohydrates, consume&nbsp;<strong>40 grams&nbsp;<\/strong>of&nbsp;<a title=\"Protein - GymBeam\" href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">protein<\/a> and&nbsp;<strong>5 &#8211; 10 grams&nbsp;<\/strong>of&nbsp;<a title=\"BCAAs - GymBeam\" href=\"https:\/\/gymbeam.com\/bcaas\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA<\/a>.&nbsp;<strong><span style=\"font-weight: normal;\">This will keep you anabolic despite the&nbsp;<\/span>non sufficient amount of carbohydrates.&nbsp;<\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/DSC_0457.jpg\" alt=\"Are the carbohydrates after training what you really need? \" style=\"width:843px;height:562px\" title=\"Are the carbohydrates after training what you really need? \"\/><\/figure>\n<\/div>\n\n\n<p>What are your experiences with<strong> carbohydrates<\/strong> after training? <strong>Do you supply them or you avoid them?<\/strong> Share your opinions with us in the comments and add the meals which supply you with<strong> energy after training.<\/strong> In case you like the article, <strong>support it by sharing.&nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/weight-gainers-and-carbohydrates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeight Gainers and Carbohydrates\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/energy-rtd-drinks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tEnergy RTD drinks\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Carbohydrates after training, dextrose or maltodextrose, will supply glycogen level in muscles, increase insulin, supply energy, enable the muscle mass growth. <\/p>\n","protected":false},"author":25,"featured_media":109792,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[7241,7631,7349,6497],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-265270","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-carbohydrates","9":"tag-healthy-lifestyle","10":"tag-nutrition","11":"tag-nutritional-supplements","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - 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