How do carbohydrates aid recovery?
Written by
Chen Jialiang
Reviewed by
Prof. Graham Pierce, Ph.D.Carbohydrates are essential for recovery from exercise, because they refill the glycogen stores depleted during the activity. During intense workouts, muscles primarily burn glycogen as their primary source of energy. Eating carbohydrates after exercise refills this energy reserve, prevents tiredness, and prepares the body for the next workout.
Glycogen Restoration
- Muscles absorb carbs 3x faster immediately after exercise
- Simple sugars provide rapid glycogen replenishment
- Endurance athletes need 1.0-1.2g carbs per kg body weight
Insulin Optimization
- Carbs trigger insulin release within 15 minutes
- Insulin shuttles amino acids into muscle cells
- Combining carbs with protein enhances nutrient delivery
Anti-Catabolic Protection
- Prevents muscle breakdown for energy
- Maintains positive nitrogen balance
- Reduces cortisol levels post-exercise
Plan your carbohydrate intake strategically. Simple carbohydrates should be consumed within 30 minutes after endurance activities to restore muscle glycogen as quickly as possible. Individuals who lift weights will benefit from consuming complex carbohydrates within two hours after exercise. After a weightlifting workout, I recommend berries and Greek yogurt, as this combination provides a good nutritional balance for recovery.
To optimize benefits, combine carbohydrates and proteins. A carbohydrate/protein ratio of 3:1 gives an insulin surge that forces nutrients into muscle. Chocolate milk naturally has this ideal balance. My athletes make use of this combination to appreciably decrease muscle soreness.
Adjust the carb amounts according to the intensity or duration of your workout. A 60-minute run requires 30-60g of carbs. A 2-hour session requires 90-120g of carbs. I show clients how to determine portions based on the size of their palm, rather than counting grams, to give them a better perspective in a practical way.
Avoid the mistakes made during carb limitation. Low-carb diets delay recovery due to ineffective replenishment of glycogen stores. I have observed athletes suffering from chronic fatigue due to inadequate carbohydrate intake. Eat nutrient-dense sources, such as fruits and whole grains, for proper synthesis of restorative energy.
Read the full article: Post Workout Nutrition: Ultimate Guide for Recovery
