Protein vs. Carbs: The Post-Workout Secret Most People Don't Know
You know the drill. Finish your workout, pour a scoop of protein powder into your shaker, mix it up, and drink it with the aim of quickly ingesting protein to promote faster recovery and muscle growth. Although this is partially true, there is something else that may have a greater immediate effect: carbs. Supermarkets and health food stores may be packed with low-carb, high-protein options, leading you to believe that carbs are only for enjoyment. However, carbs are actually your muscles’ main energy source—not protein! Consuming carbs after your workout will help replenish the lost glycogen, giving your muscles the energy to repair and grow.
What Does Protein Do After A Workout?
Protein synthesis does not occur during exercise but after. Hence, eating protein after a workout is more optimal than before. It is generally recommended to consume protein within two hours post-workout. Protein supplementation during a workout may be more beneficial for endurance activities lasting over an hour, such as long-distance running or cycling.
What Do Carbohydrates Do After A Workout?
Only around 10% of the energy needed for fuel during exercise is derived from amino acids; the rest comes from glycogen (carbs). In short, glucose is broken down in various stages to create molecules that lead to the synthesis of ATP. The recommended carb intake may vary depending on your sport. Endurance athletes definitely need to stock up on carbs post-workout. However, for those who lift weights, there may be debate on its benefits due to the damaged muscle’s reaction (Lonnie Lowery, 2008). Listen to your body to apply this knowledge. If you increase your carb intake but remain sore, fatigued, and struggling to recover, or notice the carbs affecting areas other than your muscles, it might not be necessary. Conversely, if you notice improved energy levels, recovery, and performance with no drastic effect on your physique, you can assume it’s beneficial.
The Effect Of Eating Too Few Carbs
Consuming enough protein but not enough carbs doesn’t mean all that protein will be converted into amino acids and directly contribute to muscle building. Instead, it may be converted into glycogen, which your muscles need due to the lack of carbs. More protein breakdown occurs when there is a lack of glycogen, rather than a lack of protein.
How Much Should You Eat?
Protein requirements are higher for those new to high-intensity training, while more experienced individuals only need a marginally higher protein intake. Those training often and with a bigger appetite are likely hitting their daily protein requirements (1.2-1.8g/kg/bw) quite easily. Those doing moderate workouts a few times a week are likely well-fuelled by regular meals. Generally, adding specific meals and snacks, such as pre-workout meals and intra-workout snacks, is necessary for those doing long, intense workouts most days of the week, or for athletes doing endurance training that requires carb intake roughly every hour.
Gender Differences In Carb Effect
In many studies on carb intake or carb loading, only about 11% of participants are female. Due to biological and hormonal differences, women might react differently to increased carb intake than men, either due to personal differences or the phase of their menstrual cycle. Carb loading might have a drastic effect in one phase and nearly no effect in another. However, there is little research on carbohydrate intake for females, especially elite athletes. Until further research is conducted, don’t be surprised if altering your carb intake results in unexpected changes or fluctuating effects. Use your own knowledge and body signals to determine the best approach for you.
What To Eat?
Before a workout, if you have a large meal, you may want to wait a couple of hours. Alternatively, have a small snack made mostly of carbohydrates just before training—such as bread, pasta, rice, or oats. Post-workout, refuel with fast-absorbing carbs like fruit (e.g., bananas or berries). If your meal is high in proteins and fats (e.g., meat, avocado, eggs, or nuts), you may prefer to have it further from your workout to avoid stomach discomfort. During a workout, a carb powder may help replenish glycogen and maintain energy levels.
Conclusion
Protein is one of the top supplements to take post-workout to aid in muscle building and recovery. However, it’s essential not to overlook the importance of carbs. Without sufficient glycogen stores, increasing protein intake will not yield the desired effect.