Why we need carbs and protein after training?
- Ravi Deol
- Jul 19
- 2 min read
Updated: 15 hours ago
We need to consume adequate carbs and protein after training so we can replenish our glycogen levels for our next training session. We need protein to feed our muscles with the protein to aid with recovery to stimulate protein synthesis. This is where muscles need to be replenished to continue to grow muscle tissue after a hard training session at rest.
The carbohydrates replenish glycogen levels so you have a reserve energy tank ready for high intensity training when your glucose runs out and uses your glycogen storage. It is stored in the muscles and liver as a reserve tank.
When your body doesn’t need to use glucose straight away it stores it as glycogen. Glycogen is stored from glucose from your carbohydrates after training. So when you feel fatigued during exercise you can dig deap and push through your exercise due to your glycogen levels being stored and use this once your glucose are depleted using your reserve tank from your muscles glycogen.
We use three quarters from our muscles and the greater the activity of the exercise the more glycogen we use. After training it is reserved as we are inactive and have replenished with carbohydrates so are glycogen levels are ready to go.
We don’t want to deplete them until failure as we don’t really want to use from the liver as you will be fatigued for your next training session even if we replenish them. I would suggest 2-3 reps in reserve. If we are near the end of a mesocycle we could push to 1 rep in reserve. Only on isolation exercises such such as biceps and triceps we can go to near failure 1-2 reps in reverse.
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