Post exercise ketone surges will be moderate while post exercise glucose surges will be surprisingly high, yet transient, and beneficial to the athlete because this transient glucose surge will serve as an
endogenous muscle glycogen storage mechanism.
Delaying your consumption of carbohydrates post workout will result in
reduced muscle glycogen storage, and because of this, it is standard for most serious athletes to consume a high carb drink immediately post workout.
Giving your body the nutrients it needs right after you drop the dumbbells will provide enhanced size and strength benefits and less muscle soreness during the following period, while not providing adequate post-workout nutrition will lead to decreased protein synthesis and
muscle glycogen storage.
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Muscle Glycogen Storage After Prolonged Exercise: Effect of the Glycemic Index of Carbohydrate Feedings.»
Unfortunately, fructose kind of takes a backseat because everyone wants to fill up
their muscle glycogen storage before they go to the gym.
Cardio can cause the same effect as strength training when it comes to
muscle glycogen storage, sometimes more so.