Carbs after Exercise?

Do we need carbs after exercise to aid recovery and increase gains?

The main reason to consume carbs post-workout is to help replenish the muscle glycogen that you burned during your intensive workout. Your main fuel source is muscle glycogen. Glycogen is the storage form of glucose. It is composed of long strings of glucose molecules with numerous branches.

The glucose break from the glycogen chain when needed in order to create ATP (Adenosine Triphosphate), which delivers chemical energy to the muscles and is vital for muscular contractions. The best way to replenish muscle glycogen stores after workouts is to consume high-glycemic carbs as soon as possible after you have finished your workout or exercise. High-glycemic carbs are fast digesting carbohydrates.

Replenishing your muscle glycgen stones needs to be taken seriously. It is needed to help your muscles recover effectively and work more efficiently in future. Not doing so is basically cheating your muscles and limiting or reducing recovery. Get your carbs in quickly as delaying carb consumption by just 2 hours could reduce the rate of glycogen replenishment by up to 50%.