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Carbohydrates in Protein Shakes

A popular concern when speaking to athletes about sports nutrition is their lack of understanding about carbohydrates and sugar. ATH Recovery uses a 50/50 blend of Maltodextrin and Dextrose as their source of carbohydrates. Dextrose, or Glucose, is classified as a simple monosaccharide found in plants and shows up as a “Sugar” on the nutritional facts label. It is the same molecular structure as human blood glucose and spikes your insulin driving protein and amino acids to your muscles. Whey review van Beste-eiwitshake.nl It plays a critical role in glycogen replenishing and along with Maltodextrin, it is the best money can buy as far as carbohydrates go. These are crucial pieces to muscle recovery that are often overlooked. When people see the term “sugar” the immediately think of gaining weight and unnecessary calories. This is entirely untrue when it comes to athletic nutrition around workouts.

After a workout, your body is in a catabolic state. This is actually a state in which your muscle is breaking down. Protein = protein synthesis (muscle building). But lets not forget that Insulin (stimulated by Carbohydrates) = Inhibits protein breakdown (muscle breakdown). To switch your body into an Anabolic state (muscle building) you need to prevent breakdown and stimulate protein synthesis. How do you do that?

Study after study proves that a combination of protein and carbohydrates improves performance (Such as ATH Sports Nutrition’s Recovery), prevents muscle damage, and improves muscle recovery. A study done by Zawadazki titled “Carbohydrate-protein complex increases the rate of muscle glycogen storage after exercise” showed that a combination of carbohydrate to protein, in a ratio of 3:1 (the same as ATH Recovery), enhanced post-exercise muscle glycogen storage as a result of the interaction of carbohydrate and protein on insulin secretion.

Another study published in the peer reviewed Journal of Sport Nutrition & Exercise Metabolism titled “Effect of an Amino Acid, Protein, and Carbohydrate Mixture on Net Muscle Protein Balance After Resistance Exercise” demonstrated that a mixture of whey protein, amino acids, and carbohydrates stimulated protein synthesis to a greater extent than carbohydrates alone. Furthermore, it proved that adding amino acids and carbohydrates to whey protein extended the anabolic effect greater than protein alone.

Even with all these studies (Combined ingestion of protein and carbohydrate improves protein balance during ultra-endurance exercise, Carbohydrate supplementation attenuates muscle glycogen loss during acute bouts of resistance exercise, etc), consumers are still confused by marketing that promotes extraordinary amounts of protein with little to no carbohydrates.