Proteins, Fats and Carbohydrates are the three macronutrients that are really important when achieving your fitness goals but carbohydrates are especially important as they are your body’s primary fuel source. No matter if you’re doing a “fat-burning” HIIT workout or even if you’re on a keto diet, your body needs carbs to provide your muscles with energy to power you through your training, boosting your muscle repair by replenishing depleted energy.
Carbs come in all shapes, sizes, nutritional values and are not created equal. Some types of carbs support longer term energy and can help balance your blood sugar by being high in nutrients and fibre like fruits and vegetables. Other faster absorbing carbs can give you a quick boost of glycogen, boosting muscle growth and repair.
Glycogen is made from glucose molecules bound together in long chains that is stored in the form of glucose in the body and held in reserve in your liver and muscles. Your body uses up your glycogen stores when working out or lifting weights to provide your muscles with the fuel to power your exercise.
Therefore pre-loading and replenishing your glycogen stores by consuming carbohydrates before, during and after your workouts will boost muscle protein synthesis and improve muscle growth. Not only this, but consuming carbs post workout will also spike your insulin which acts as a delivery system, transporting essential nutrients to your cells, reducing muscle soreness and inflammation getting you back in the gym quicker.