All carbohydrates, including sugar, easily convert to glucose. Glucose not needed immediately is stored in both the muscles and the liver as glycogen. You hit the gym hard and put in the effort, tough workout after tough workout. Fitness and nutrition experts agree that proper nutrition is essential after strenuous exercise. You may not be looking to bulk up as large as the men and women of Muscle Beach, but these results still matter for your workout plan.
These results show that the consumption of a large portion of carbs is closely related to the increase in muscle mass. This study's focus was overall on diet. But it still emphasizes the importance of carb consumption after weight lifting.
In the Nutrition Today study, they provided a general recommendation for carb intake for a pound person. Their recommendation was for calories of rapidly absorbed carbs post workout, to be able to sustain regular intense exercise.
To determine your post-workout carbs, the authors of the Nutrition Today study recommended aiming for 0. It should be noted, however, that you need to consume different amounts of carbs for different types of workouts. Since carbs are essential post-workout to replenish the energy that was lost during exercise, the kind of training done will determine the energy loss, and therefore, the number of carbs that you need to consume.
The amount of carbs you eat directly relates to your weight but the intensity of the workout helps determine how many grams of carbs you'll eat. If you went to the gym for an average workout, you'd want to consume 3 to 5 grams of carbs for every kilogram you weigh per day according to the Mayo Clinic. A kilogram is roughly 2. If you weigh pounds you would eat to grams of carbs a day.
If you engage in long, heavy workouts, you'll need to increase your daily carb intake. In this case you need between 6 to 10 grams of carbs per kilogram of your body weight per day. To give you an example, a pound person would need to eat about to grams of carbs per day. Your higher daily carb needs for your heavy workout may mean you need to up the amount of carbs you include in your post-workout meal.
You can start with the recommendations from Nutrition Today and increase as needed. The evidence is clear: Carbs are a must for post-workout snacks. But the question becomes, what types of carbs should you be eating?
Type keyword s to search. Today's Top Stories. The one time sugar can be useful is after intense exercise. This content is imported from Third party. You may be able to find the same content in another format, or you may be able to find more information, at their web site. Because of this increased sensitivity, there's a particular interest in high glycemic index sugars — those that you would typically avoid.
Really, then, this would be the ideal time to indulge in some sugary treats that you deny yourself throughout a regular day. Of course, you don't have to eat sugar after a workout. In fact, diabetics should still abstain. But, if your goals — namely an increase in mass or strength — allow for it, a little sugar after a workout could give you a helpful boost.
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