kathryn
Cathlete
I knew that it was a good idea to refuel after a weight workout with a combo of 4 parts carbs to 1 part protein, but here's some more specific info as to why carbs help with muscle building when taken at this time (and why simple carbs, high glycemic carbs, can actually be beneficial at this time...so save your candy cravings for then!).
Following a weight-training session, eating the right nutrients helps muscles return to a building state. You need plenty of calories, derived mostly from quick-digesting protein and carbohydrate. Low-fat protein saturates muscle fast, and refined carbohydrates create a greater insulin surge than other carbs. Insulin, a hormone that quickly halts muscle breakdown associated with hard training, kick-starts muscle growth and increases the delivery of both protein and testosterone into muscles. What’s more, a post-training insulin surge increases growth hormone and insulinlike growth factors (IGF, which also influence muscle growth.)
-Muscle & Fitness Magazine November 2005
Following a weight-training session, eating the right nutrients helps muscles return to a building state. You need plenty of calories, derived mostly from quick-digesting protein and carbohydrate. Low-fat protein saturates muscle fast, and refined carbohydrates create a greater insulin surge than other carbs. Insulin, a hormone that quickly halts muscle breakdown associated with hard training, kick-starts muscle growth and increases the delivery of both protein and testosterone into muscles. What’s more, a post-training insulin surge increases growth hormone and insulinlike growth factors (IGF, which also influence muscle growth.)
-Muscle & Fitness Magazine November 2005
