Avoid Carbs and Stimulate Amino Acids Uptake

best post workout mealFebruary 19th. 2010 – You’ve probably heard that eating a high carbohydrate meal after training is better than a low carb meal. However, this may not be the case. Keeping post-exercise carbohydrate consumption low can prolong the nutrient uptake window created from training (via increased insulin sensitivity). (1) This is because training increases the muscle cells demand for nutrients, including amino acids, for repair and sugars to replace muscle glycogen.

The resulting increase in insulin sensitivity after exercise enhances the flow of nutrients to the muscle cells in need, as well as increases the use of fat as an energy source since sugars are not available. As glycogen stores fill up, however, the cells ability to take up amino acids (for growth) and fat (for fuel) will decrease.

The idea behind the high carb theory is that when you exercise, you use up muscle glycogen. The most efficient way to replenish your glycogen stores is through carbohydrate intake. If your training frequency has you exercising several times a day or every few hours, you’ll need too replace your energy stores more quickly to prepare your body for the next workout, and eating more carbs post exercise will help. If, on the other hand, you train once per day or several times a week and are more concerned with body composition, a carbohydrate restricted eating approach may prove more effective.

References –

1. Amino Acids & Proteins for the Athlete

Mauro D. Pasquale

Taylor And Francis Group 2008 Pages 356-358

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2 Responses to Avoid Carbs and Stimulate Amino Acids Uptake

  1. PhoenixGamer says:

    This article makes a lot of sense.

  2. dedt03 says:

    I am on a cutting phase and my weight is 270 I'm trying to cut down to 220. I have a good muscles and want to keep them. My body type likes to store carbs and turn them into fat. I do Tabata Mon Weds Fri and HIIT Tue Thur and Sat in the mornings and work one body part a day in the evening with 3 day rest week. So what would you recommend  to cut the fat on my trunk area? 

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