Well that's because you have to
replenish the glucose stores you lost while running.
There is no doubt, excessive carbohydrate consumption will make you feel tired and sluggish unless you are a marathon runner or an endurance athlete where you constantly need to
replenish your glucose stores.
Dr. Mercola cites that only 200 calories of safe starches are needed per day to
replenish glucose stores?
Not exact matches
The amino acids in protein work to rebuild muscles and the carbohydrates
replenish glycogen
stores and
glucose levels.
Furthermore, leucine is able to speed up muscle recovery by increasing
glucose uptake and enabling your body to
replenish its glycogen
stores right after you've dropped the last weight.
In healthy individuals, the insulin is used to
replenish glycogen in muscles first, and the excess
glucose ends up
stored as fat only after these glycogen reserves are topped off.
So you can skip the MASSIVE post workout feedings - a post workout shake with 20 - 30 grams of
glucose and 5 - 10 grams of protein is more than adequate to
replenish stores and halt catabolism, and a real meal within 2 - 3 hours should be plenty to begin the repair and adaptation process.
The amino acids in protein work to rebuild muscles and the carbohydrates
replenish glycogen
stores and
glucose levels.
Good, whole sources of protein and carbohydrates within 15 - 30 minutes after a workout provide the necessary amino acids for protein synthesis and the much - needed
glucose for
replenishing lost
stores in the muscles.
However, because
glucose storage in the body is very limited, when added
glucose isn't needed to
replenish normalized
glucose levels, the body
stores the the excess supply in the body as fat.
They provide a quick carbohydrate boost to
replenish diminishing blood sugar during sustained exercise to prevent «bonking» or «hitting the wall», when our bodies run out of
glucose from our glycogen
stores and we suddenly run out of energy.
Glucose will not
replenish liver glycogen or liver carbohydrates
stores and fructose will not
replenish muscle glycogen or muscle carbohydrates
stores.
The main goals of post-run fueling are to
replenish glycogen (
stored glucose) supplies and facilitate muscle repair and recovery.
The idea is that causing an insulin spike shortly after working - out, enables protein to be shuttled into the muscles along with
glucose, which enables them to grow, and simultaneously
replenishes muscle glycogen
stores.
Insulin also helps to rapidly
replenish muscle glycogen (
stored glucose which is used for energy) which is extremely important after exercise.
In this post-workout situation, the fructose sugars in the wine simply help to
replenish my liver glycogen
stores (muscles do not contain the enzyme to
store fructose as glycogen, but the liver does), and the
glucose and sucrose sugars are far less likely to spend significant amounts of time in my blood stream.
Additionally, following on the assumption that I allow myself 1 «cheat day» a week (I consume A LOT of grain - based carbs, sugars, etc.) would that not
replenish my
stores of
glucose (I do recognize this is not the most healthy way, but I am willing to accept that)?