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While taking your carbs before your training is important, the same goes with post-activity carbohydrates.
While taking your carbs before exercise or training is important, taking your carbohydrates after session is equally imperative. Repleneshing the carbs you’ve burned during your training can bring your body in a better position to perform at high level again. However, you should take in higher glycemic carbs like carb drinks, bar and fruits, since they are fast acting. These makes your body recharge faster, compare to its slow burning counterparts.
Research also shows that combining carbohydrates with protein within 30 minutes of exercise increases the insulin response by almost 100%. This results to more store glycogen. However, eating more protein than carbohydrates slows rehydration and glycogen replenishment. As such, the optimal carbs to protein ratio is 4:1.
In relation to this, one study found that athletes who refuel with carbohydrates and proteins have 100% greater muscle glycogen stores and higher insulin than those who take carbs alone.
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