Bently
MuscleChemistry Registered Member
The research on carbohydrate intake and weight lifting shows that the consumption of a carbohydrate supplement just before (or during) an intense workout can save valuable muscle glycogen stores from complete depletion, as well as enhance total lifting capacity during the workout. While training without using a carb supplement before weight training results in muscle carb depletion, and poor weight training performance, supplementing just before or during training, results in only a 13.7% decrease in muscle glycogen content and more weight lifted, for more reps in every working set!
A carbohydrate supplement consumed immediately before or after weight training is shown to directly affect the hormonal response. Taken before training, a carb supplement will maintain blood sugar levels, and restore insulin levels. The presence of insulin is vital for stimulating muscle protein synthesis rates. A carb supplement taken immediately after training increases insulin concentration while decreasing 3-methylhistidine and urea nitrogen excretion (all examples of reduced muscle breakdown).
Consuming a carbohydrate supplement after resistance training also enhances the growth hormone response and reduces circulating cortisol concentrations. Cortisol is the number one glucocorticoids hormone that is responsible for muscle breakdown. Carb timing stops cortisol elevation dead in its tracks.
A carbohydrate supplement consumed immediately before or after weight training is shown to directly affect the hormonal response. Taken before training, a carb supplement will maintain blood sugar levels, and restore insulin levels. The presence of insulin is vital for stimulating muscle protein synthesis rates. A carb supplement taken immediately after training increases insulin concentration while decreasing 3-methylhistidine and urea nitrogen excretion (all examples of reduced muscle breakdown).
Consuming a carbohydrate supplement after resistance training also enhances the growth hormone response and reduces circulating cortisol concentrations. Cortisol is the number one glucocorticoids hormone that is responsible for muscle breakdown. Carb timing stops cortisol elevation dead in its tracks.
