The role of carbohydrates in the training meal and diet

1. Fitness and health

2. Glycogen and energy reserves after training

3. Protein and muscle mass

1. Fitness and health

Diets with low carbohydrate intake have generated a lot of controversy, especially when it comes to the cardiovascular system. Dr. Dena Bravata of Stanford University performed a meta-analysis of 94 dietary interventions published in scientific papers examining the health effects of low-carb diets. Analysis has shown a beneficial effect on the markers of metabolic syndrome, or a lack of effect. Although dietary glucose has been linked to reducing muscle mass, scientific research has shown something else. Studies conducted at the University of Connecticut in the U.S.A. in the field of exercise and aerobic exercise have shown that dietary diets that provide muscle mass without weight gain and weight gain in the course of exercise.

2. Glycogen and energy reserves after training

The alleged requirement to consume carbohydrates, especially during the training period, is largely due to the belief that insulin is important in amino acid transport and the effect of this hormone on muscle mass. Although they are the most important ingredient in stimulating insulin secretion, the very supply of leucine one of the main branched amino acids is a factor that also stimulates the pancreas to release insulin. However, the consumption of protein sources in leucina, for example.

3. Protein and muscle mass

Carbohydrates are widely regarded as a macronutrient enabling muscle mass development, however, all studies testing their effectiveness show that when combined with protein, they are unable to initiate the process of muscle protein synthesis. Dr. Aaron Staples of McMaster University has shown that 25 g of protein has the same anabolic effect as a combination of 25 g protein and 50 g carbohydrate.