Now, a new study highlights the importance of workout nutrition from a different angle: next-day performance.<\/p>\n
The Study<\/p>\n
In this study, active men performed high-intensity interval exercise (HIIE) on a stationary bike. Specifically, the participants performed 10 intervals, each lasting 2 minutes, at an intensity of approximately 94% of their peak power output.<\/p>\n
Some participants received a carb drink \u2013 maltodextrin and fructose mixed in a 2:1 ratio \u2013 after the training session. Others received a placebo drink (flavored water, no carbs). Importantly, their total carb intake for the whole day was matched. Some just got immediate carbs post-workout, while others had their carbs later.<\/p>\n
What happened? Glycogen levels and certain molecular responses were roughly the same, but the post-workout carb drinkers performed far better the next day when the same workout was repeated. The no-carbs-after-training group couldn’t perform as many intervals and reported higher perceived effort, indicating reduced exercise capacity.<\/p>\n
What Can We Learn?<\/p>\n
When we think about peri-workout nutrition, we usually think about the more immediate effects, like fueling the training session, getting a pump, triggering more muscle growth, etc. We’re usually not thinking about the next day’s workout, except maybe in terms of soreness.<\/p>\n
This study reminds us that what we do today affects later workouts, too, and carbs are a big part of that. This study used only a couple of simple carbohydrates, but more advanced carbs (HBCD<\/a>) and the right amino acids (leucine<\/a>) would amplify the positive effects.<\/p>\n
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