Aug 10
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Carbohydrate drinks
When should you consume them?
It is common practice to consume a carbohydrate drink after strenuous physical exercise. Those in the know often combine this with a fast acting protein such as Whey protein. This practice has proven effective in promoting recovery through the replenishment of glycogen, the spiking of insulin, and the minimisation of cortisol. Insulin spiking prepares the way for fast acting proteins, and helps them to repair muscle tissue by delivering them to their intended destination. However, there is a growing movement amongst bodybuilders and other athletes which teaches that carbohydrate consumption during exercise allows for better training performance.
Not surprisingly, science has researched this issue, and findings are extremely positive. Two fairly recent scientific studies both demonstrated that athletes who consume a carbohydrate containing drink during exercise noted increased productivity and focus and maintained a better state of performance and mood, compared to those who did not. These studies indicate that it may be beneficial to drink a simple carbohydrate containing drink during exercise and that the inclusion of essential amino acids by way of fast acting protein hydrolysate or free form amino acids may further enhance performance, recovery and lean muscle gains.
Source: Adapted Physical Active Quarterly, 2004, vol.21 & Journal of Applied Physiology, 96: 1331-1340, 2004
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