Many people worry that carbs immediately after exercise will reduce exercise performance and increase weight. However, experts advise that to promote muscle growth, you should take in carbohydrates such as honey and fruit juices after exercise.
Dr. Cao Jianmin, director of the Medical Trial Research Committee of the China Triathlon Association and director of the Sports Biochemistry Department of Beijing Sport University, pointed out that during exercise, the human body relies on glucose, which is stored in muscle and liver, to participate in energy supply to maintain exercise intensity. Therefore, sufficient intake of carbohydrates before and after exercise and exercise can ensure sufficient glycogen reserves.
Dr. Cao also emphasized that intake of carbohydrates after exercise can promote insulin secretion and promote muscle growth.
Immediately after exercise, it is best to eat fast-absorbing carbohydrates. If juice, honey, these two types of food can cause immediate release of insulin. About 40 minutes after exercise, you can eat slowly absorbed carbohydrates, such as potatoes, oats, pasta and so on.