Athletes should consume carbs post–workout: Here’s why

The present diet and exercise regimen tend to demonize carbs as fattening food that thwart all efforts for weight loss. Eating too much carbohydrate is definitely fattening and unadvisable for those who are trying to lose weight. Some diets, however, prescribe complete omission of carbohydrates so that the body can thrive on protein, for slightest consumption of carbohydrates is considered to be harmful for weight loss. It is however not true. Carbohydrates can actually help one lose weight if they are consumed at the right time and in the right amount. After intense workouts, the body is deprived of glycogen which can be supplied by carbohydrates. If the body isn’t replenished, then muscle recovery and muscle building processes can suffer. Here are five reasons why eating carbs after workouts is not just beneficial but also necessary.

Energy and endurance are one of the key factors that help one get through the day post a strenuous work out. Getting rid of fatigue and lethargy are other benefits of consuming carbs post an intense workout. You will feel much better and energized post workout if you consume carbs in a healthy form after workouts.

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Exercise inevitably leads to wear, tear and stretching of muscles. The muscles can get over-worked and excessive secretions of a hormone called cortisol can take place. Cortisol triggers stress levels and it can also lead to muscle fatigue and loss of lean muscle. Consuming carbohydrates after a workout can help speed up the process of muscle recovery and help build muscle.

Insulin levels regulate a lot of things in the body. If one eats foods which have an extremely high glycemic index, i.e. they release energy very quickly, then it can lead to a spurt in insulin levels. This is mostly not advisable but at times it can actually benefit the body. Post-workout, high insulin levels are needed in order to make carbs reach the muscle cells fast and saturate them. A sudden increase in insulin levels also helps the transportation of other nutrients to the muscle cells.

Healthy forms of carbs such as pasta, quinoa, sweet potatoes and brown rice can be consumed post-workout in order to help muscle recovery and repair. Proper functioning of muscles is also facilitated by consumption of carbs, leaving you super energized and fit for the day to come. It is also important to ensure that you do not eat these carbs as and when you please and in whatever quantities that you suit you. Monitoring the time and quantity of consumption is key in order to retain fitness and manage weight.