The Best Post-Workout Carbohydrates For Muscle Recovery


After exercising, taking simple carbohydrates is necessary because it starts the whole growth/muscle process. After strenuous exercise, your body is depleted of glycogen and glucose.
During exercise hard, working muscles use glucose (energy used) and glycogen (stored energy) to gain power. There is a point at which blood glucose levels (available energy) and glycogen (stored energy) levels are so low that physical exercise will not continue. There is not enough energy for your muscles to work.

So what happens is the hormone cortisol is secreted; this is your body’s “stress” hormone and has excellent results. The action of cortisol consumes muscle tissue protein and converts it into glucose. A process called gluconeogenesis follows, producing glucose from these amino acids in the liver. The result is a net loss of muscle tissue.
It is essential to get carbs (and proteins) from muscle cells as quickly as possible. Also, high insulin levels will help drive nutrients to muscle cells. Also, high-glycemic carbs are much better for this purpose.
The Glycemic index (GI) is how fast food raises blood sugar so insulin levels. Generally, it is best to eat a low glycemic diet, not to start an insulin spike.

Simple Carbohydrates:


These carbs are naturally present as simple sugars, found mainly in fruit and milk and other foods. The two main types of sugars are:

Monosaccharides: They contain a single molecule of sugar.

Disaccharides: They contain a double-molecule sugar molecule.

Listed below are typical sugar:



It’s fruit sugar. You might think this would be a good source, but the glycemic index is only 11 per 25 grams. This means that it does not digest quickly and does not raise insulin levels to any high level. This means that fruit springs are not a good source of carbs for post-exercise drinks.


Also known as glucose powder. You can find this as a powder from various sources. It contains 96 parts of half 50 grams. This is one of the most common sugars used in posting exercise postings. Dextrose is a good choice. However, some users find that they have spills that result in fat gain, making individual choices as you will need to test and evaluate the results.



This is the ordinary sugar on the table. It has one molecule of glucose and one molecule of fructose. The simplest carbs are naturally present as light sugars, found mainly in fruit and milk and other foods.


These Carbohydrate are naturally present as simple sugars, found mainly in fruit and milk and other foods. The two main types of sugars are:

Lactose is milk sugar and is found mainly in dairy and dairy products such as cheese, butter, etc. It has a 48-gram content of the 25-gram glycemic index.

These are not good choices, and lactose may not be suitable for a good percentage of lactose intolerant or allergic people.

Now let’s look at complex carbs and whether there is anything appropriate for our post-exercise condition.

Complex Carbohydrates



Maltodextrin is a complex Carbohydrate made from corn, rice or potato starch. Still, its molecular range is shorter than other complex carbs. Also, it contains free glucose molecules. And like dextrose, maltodextrin is absorbed directly into the gut. It, therefore, raises blood sugar and insulin levels, as does dextrose.

However, before maltodextrin can be used, it must first pass through the liver to break down the bonds between glucose molecules. Therefore the rate used for glycogen replenishment is slower than dextrose. However, because it is less concentrated, the insulin and blood sugar levels will not be as fast as in dextrose. There seems to be no fat gain in the use of maltodextrin.

How To Use Simple Carbohydrates and Complex Carbohydrate:

So here we have two good options: Dextrose and maltodextrin. You can try each one and see which one seems to work best, but which has become a popular way to combine Dextrose and maltodextrin with 50/50 blends. This makes sense because the use of Dextrose alone can be limited for some reasons.

Being a single sugar molecule, Dextrose will suggest a solution; this slows down the absorption. Dextrose and glucose powder (a complex form of complex carbohydrates, in this case, maltodextrin) allows for further digestion without further delays. This combination will therefore increase glycogen replenishment, hydration and performance.

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