How many grams of protein and carbohydrates should you eat after training


How many grams of protein and carbohydrates should you eat after exercise? Find out how protein and carbohydrate intake affects fat burning and weight gain.

How many grams of protein and carbohydrates should you eat after trainingHow many grams of protein and carbohydrates should you eat after training

Nutritionists have traditionally found it important to consume carbohydrates after exercise, as this triggers glycogen synthesis and accelerates recovery.

How Much Protein and Carbs to Eat Post Workout to Burn Fat



If your goal is to burn fat, then according to research, taking carbohydrates after exercise is completely inappropriate. Imagine a girl who wants to lose 3 pounds who has just finished a half-hour run on a treadmill. This workout created the prerequisites for the body to utilize fat for energy. Strength training affects many of the metabolic processes associated with losing weight or gaining muscle mass. They increase energy expenditure and improve glucose supply to muscles. However, all of these benefits have been proven to diminish if you consume carbohydrates immediately after exercise.

In other words, taking carbohydrates after exercise doesn’t help you burn fat.

This is due to the fact that carbohydrates trigger the release of insulin. Insulin is a key hormone that prevents the breakdown of adipose tissue and promotes fat storage.

So, if your goal is fat burning and a fast metabolism, avoid carbohydrates for two hours after your workout.

Instead, take 15-25 grams of a high-quality protein, such as whey protein. Eating food rich in fat will not affect fat burning in any way.

How much protein and carbohydrates to eat after training for gaining mass

If your goal is to gain muscle mass, then there is not much difference, since first of all, after a workout, we need protein. A recent study found that taking a serving of protein along with carbohydrates that cause an insulin spike will reduce protein breakdown, which will have a positive effect on muscle growth.

To avoid excess fat accumulation and increase the health benefits, it is best to take 15-25 g of protein and about 25 g of carbohydrates after training (if you want to burn fat at the same time, the dosage should be reduced).

Then carbohydrates will be absorbed more slowly.

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