fatShould my post workout carbs be High GI or Low GI?
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When taking a post workout shake I have heard of lots of different opinions regarding the type of carbs i.e simple like dextrose or vitargo or waxy maize to include. I know Insulin is an important anabolic substance post workout but I also know increasing insulin can increase fat storage. So what's the ideal PWO carbs with bodyfat loss goals vs muscle gain goals. Both doing intensive weight training & cardio.
Thank you
Thank you
By Dan Langley – over 1 year ago
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The goal of post-workout carbs is to increase insulin (as you suggest) and restore glycogen (the body's stored carbohydrate energy source). Restoring glycogen not only ensures that you will have more energy for the next workout, it also provides energy to drive the muscle-repair process.
After training, if you have had an intense workout and/or a long workout, you will be unlikely to store any fat. However, if you are trying to get lean, you may want to have more moderate servings of carbs, as you don't actually want high glycogen levels when cutting because then the body will metabolize any excess carbs that you eat into fat and not be as likely to burn those carbs for energy.
Generally, post-training carbs are among the last carbs in your diet that you cut when trying to get lean and lose body fat but often these carbs do have to be scaled down in the later stages of dieting or if you hit a sticking point and stop losing fat.
Nutritionist and Supplement Specialist