How Combining Protein and Carbs Can Benefit Your Workout – The Science Behind Exercise Nutrition

The Science Behind Exercise Nutrition: How Combining Protein and Carbs Can Benefit Your Workout

Consuming a balanced diet is essential for overall health, but it becomes even more crucial when you’re engaging in strenuous physical activity such as exercising. However, for the best results, simply including the essential nutrients in your diet may not be enough. To maximize the benefits of exercise, you need to understand the science behind exercise nutrition and how combining protein and carbs can benefit you.

Protein and exercise

When we exercise, we create micro-tears in our muscles. The body then repairs these tears by creating more muscle tissue, leading to muscle growth. However, for this growth, the body needs amino acids, and this is where protein plays a crucial role. Protein provides the necessary amino acids that aid muscle development and recovery.

Protein is not just necessary for building muscle, but also for maintaining it. As we age, we naturally start losing muscle mass, and this process accelerates after we hit thirty. To prevent this age-related muscle loss, known as sarcopenia, protein becomes critical. It helps maintain muscle mass, which in turn, keeps you strong and active.

Carbs, Glycogen and Exercise

When we think of carbs, we usually associate it with energy. However, the role of carbs in exercise goes beyond energy. Our muscles store glucose in the form of glycogen, which they use as a primary source of fuel during high-intensity exercise. Carbs help replenish this glycogen storage, which is essential for prolonged exercise.

Furthermore, when we exercise intensely, our body produces cortisol, a hormone that can cause muscle breakdown. Carbs also help counteract the effects of cortisol by reducing the production of this hormone.

Combining Protein and Carbs

Now that we understand the role of protein and carbs in exercise nutrition, let’s look at how combining them can benefit your workout.

Firstly, consuming both protein and carbs before a workout provides the body with the necessary nutrients and energy needed for high-intensity exercise. A study published in the Journal of the International Society of Sports Nutrition concluded that consuming both protein and carbs before a workout improved post-workout recovery and reduced muscle soreness.

Secondly, consuming protein and carbs together, known as a recovery meal, also accelerates muscle recovery. When we exercise, our muscles undergo oxidative stress, which can lead to inflammation. A study published in the Journal of Sports Science and Medicine found that consuming protein and carbs together reduced inflammation and accelerated muscle recovery.

Conclusion

Combining protein and carbs is essential for maximizing the benefits of exercise nutrition. Protein aids muscle development and maintenance, while carbs are necessary for providing energy and replenishing glycogen storage. When consumed together before and after exercise, they improve post-workout recovery, reduce inflammation, and accelerate muscle recovery. Make sure to include both protein and carbs in your diet to ensure that you’re getting optimal benefits from your workouts.