Why You Should Be Eating Carbohydrates Immediately After Exercise

Think carbohydrate timing doesn't matter after a tough workout? Think again! A recent study found that delaying carbs for just 3 hours post-exercise can actually harm your performance the next day.

Here’s what went down: researchers looked at active guys, around 24 years old, to see how delaying carbs after high intensity interval training would affect their next workout. They cycled hard – 10 sets of 2 minutes at 94% maximum power with 1 minute rest between sets – and then took 2.4 grams of carbs per kilogram body weight either right after or waited three hours.

Turns out, those who took carbs right away could push through about 17 intervals the next day. But those who waited? They only managed around 13.

Immediate carb intake didn't just help with endurance; it actually made the workout feel easier, especially during the intense intervals. Their rate of perceived exertion, or how hard the workout felt, was lower!

But why does timing matter so much? After a workout, our muscles are primed to soak up carbs and restore glycogen – that's the fuel for our muscles. Delaying carbs may leave skeletal muscle under-fueled, which impacts performance later on.

So next time you finish a workout, don’t wait – slam those carbs in your mouth! A little timing can make a big difference for your performance the next day.