An accepted truth is that you should eat carbs and protein right after exercise for optimal recovery and growth. However, is it necessary to consume 100g of fast-digesting carbs after a workout consisting some benching and some bicep curls? No, not necessarily.
Much of the research on glycogen needs is derived from studies on endurance athletes and not strength training. In the strength training context, Lyle McDonald estimates that about 5g of glycogen is required for 2 sets of 10 reps. This, of course, varies with the nature of exercise (isolation vs compound) and the rep-range used (higher reps => more glycogen used). However, it is representative of the sort of carbohydrate requirements for strength training. With that, a typical strength workout rarely requires more than 30-60g of glycogen. [1]
Having low glycogen stores is not conducive for strength gains or muscle growth. Hence, low-carbohydrate or ketogenic diets are not optimal when you want to build muscle. This is because glycogen status in the liver and muscles provide a number of key hormonal signals that promote anabolism over catabolism.
In this regard, both research and practical experience indicates that the majority of your daily calories should be focused in the period after exercise.
Much of the research on glycogen needs is derived from studies on endurance athletes and not strength training. In the strength training context, Lyle McDonald estimates that about 5g of glycogen is required for 2 sets of 10 reps. This, of course, varies with the nature of exercise (isolation vs compound) and the rep-range used (higher reps => more glycogen used). However, it is representative of the sort of carbohydrate requirements for strength training. With that, a typical strength workout rarely requires more than 30-60g of glycogen. [1]
Having low glycogen stores is not conducive for strength gains or muscle growth. Hence, low-carbohydrate or ketogenic diets are not optimal when you want to build muscle. This is because glycogen status in the liver and muscles provide a number of key hormonal signals that promote anabolism over catabolism.
In this regard, both research and practical experience indicates that the majority of your daily calories should be focused in the period after exercise.
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