Lohnt es sich wirklich, Kohlenhydrate nach dem Training zu konsumieren?

Carbohydrates, based on the speed of metabolism, are classified as rapidly absorbable and slowly absorbable. Rapidly absorbable carbohydrates are substances composed of monosaccharide molecules that are easily soluble in water, have a sweet flavor, and a high glycemic index. The glycemic index reveals the impact of various products on blood sugar levels. The lower the index, the slower the blood glucose level rises in the body. Consumption of rapidly absorbable carbohydrates does not provide significant benefits to the body; however, there are periods when they are indispensable.

The main reason for using fast carbohydrates after training is to restore the glycogen reserves in the muscles that are greatly depleted during training. During exercise, the body gets energy mainly from muscle glycogen, which is composed of long chains of glucose molecules. Glucose is released from these chains when it is needed to make ATP, which is necessary for muscle work. Studies show that the most effective method to restore the glycogen level in the muscles after training is to consume fast carbohydrates as quickly as possible. Some experts claim that during strength training, not enough glycogen is lost to need to replenish it. However, studies have shown that during a 30-minute workout, the glycogen level decreases by 30-40%, and during a 60-90-minute workout with high intensity, the glycogen reserves decrease by 60-75%. Therefore, it is essential to consume fast carbohydrates immediately after training to restore the glycogen level, which positively affects muscle recovery after exercise. Consuming them 2 hours after the end of training reduces the glycogen restoration by up to 50%. However, some people claim that for most people who exercise, it does not matter whether they provide carbohydrates to the body immediately after training or 2 hours later, as the glycogen reserves will be restored after 24 hours anyway. There are not many studies that confirm this theory, so it is assumed that to restore glycogen as quickly as possible, it is necessary to provide carbohydrates immediately after training. Restoring glycogen as quickly as possible after exercise is essential for muscle growth. Glycogen accumulating in the muscles causes water retention in muscle cells, which increases their volume. Provided that the so-called pump effect occurs during training, a quick glycogen restoration can help maintain this state for a longer time. This is important because there is evidence that an increased size of muscle cells initiates muscle growth.

Another important advantage of consuming carbohydrates after physical activity is the inducement of insulin release. Insulin is considered an anabolic hormone, and its role in muscle growth is still a subject of scientific discussion. In the past, it was believed that this hormone plays a crucial role in initiating protein synthesis in muscles and reducing muscle tissue breakdown. However, recent research questions this theory. Delivering an appropriate amount of amino acids to muscles is now even more important. A study was recently conducted that compared the absorption of protein consumed after training separately and in combination with carbohydrates. It turned out that adding carbohydrates to protein had no significant effect on protein synthesis and reducing catabolism. However, insulin release after exercise is still an important factor. This hormone acts on muscle cell receptors, allowing glucose, amino acids, creatine, and carnitine to more easily enter the cells. Studies show that creatine and carnitine are particularly dependent on insulin to enter the cells and produce the expected effects.

It can be controversial whether consuming quickly digestible carbohydrates after exercise provides benefits, as some specialists claim that they may lower the levels of growth hormone and testosterone. However, such a claim may be significantly different from the truth. Why? In fact, the level of growth hormone and testosterone reaches its peak during physical exertion, but immediately after its completion, their level drops quickly, regardless of whether we eat something after exercise or not. Therefore, there is no need to worry about the decline of these hormones and one can consume quickly digestible carbohydrates after finishing the workout. Furthermore, an increase in insulin levels, which may lead to a decrease in growth hormone levels, may also occur after consuming protein and BCAA.