Personal Trainer Quick Tip

Are Carbohydrates Equally as Important as Protein?

Yes! Especially post workout. Consuming high glycemic carbohydrates, like sugar, in combination with protein immediately after exercise can greatly enhance the proteins effectiveness. A study has shown that the combination of a protein/carbohydrate drink post workout was 38% more effective in stimulating protein synthesis (amount of protein absorbed) than a protein only drink. This occurs because the high glycemic carbohydrates spike insulin levels, insulin is one of the most important regulators of protein synthesis. An increase in protein synthesis leads to an increase in lean muscle tissue.

Not only does post workout carbs enhance the effectiveness of the protein it also reduces cortisol levels. Cortisol is a catabolic hormone in the body that breaks down protein and muscle tissue. Again it’s because of the spike of insulin from the carbohydrates that will prevent protein degradation (muscle breakdown) from occurring.

Carbs get a bad rep from the media but carbohydrates are an essential part of the lean muscle building process. So next time you are thinking about what to have post workout a whey protein and high glycemic carb, like sugar, is the perfect combination to spike insulin and optimize protein synthesis!

Written By: Robert Jost NSCA-cpt, ACE-cpt

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