You know that every bro scientist uses extra fast carbohydrates in addition to his whey shake after training. There is a science behind this strategy and we accept it as a measure for better recovery and reducing the catabolic muscle state. But have you ever wondered which is the best carbohydrate?According to a 2007 American study, all types of fast carbs have pretty much the same effect on testosterone, insulin and blood glucose levels. The question is if you have to choose between one of them which will be it? According to the study your best bet will be honey.
If you are one of those hardgainer types which struggles with gaining weight and use the extra carbohydrate shake as a gaining strategy you can benefit from what Richard kreider published in 2007 in the Journal of International Society of Sports Nutrition. He chose men who were well trained and with experience and put them on a wholebody training routine. After the training they drank a whey shake with additional carbohydrates. The carbs were only with high glycemic index and easy to digest like sugar (sucrose), maltodextrine or honey. There was a control goup also who didnt receive any shake at all.
For hours period after the workout and consumption of the shake the researchers monitored the subject’s blood. They observed no significant effects on the testosterone and cortisol levels. The insulin levels are show on the graph below. The levels arent significantly different.
The difference comes in the next graph which shows the effect of the three carbohydrates on the glucose levels in the blood. Again they all perform approximately the same – but honey performs a little bit better than the other fast digestible carbs.
Each of the carbohydrates used can be successfully applied to optimize the post-exercise anabolism, but on the long run and if we get into the details the best is the most natural one – the honey. Thats why we do suggest using it or combining it with other carbohydrate with your Whey Build protein powder after workout.
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