Nico Carrillo-Sanchez

The process of muscle glucose synthesis, simplified.

Since the infamous Pumping Iron era in the 70s, many factors of muscle building and athletic performance have gotten more and more confusing as new research and findings contradict the old-school, gritty, rugged ways. Furthermore, nutrition seems to be a topic that has confused both gym-goers and people who are looking for a healthier lifestyle. With that comes the initial “what do I do now” after hitting the weight room or having a rigorous practice.

First and foremost, let me share a bit of context just in case you weren’t paying attention in your biology and anatomy classes. Glucose is a simple sugar molecule that is used as the primary source of energy for cells in the human body. You get this glucose from foods you eat, which are also known as carbohydrates (carbs), compounds that give energy to the body. Glucose is taken from the carbs that are broken down in the body and then put towards helping you move and function throughout the day.

Insulin is a hormone made by the pancreas that plays a huge role in regulating blood sugar levels. This hormone takes glucose from the bloodstream and puts it into your body’s cells for energy. Glycogen is the stored energy that comes from insulin putting glucose into different storage spots.

Now back to the point. One of the best things anyone can do after an exhausting workout is replenish the glucose and carbs that were used, as it will lead to not only faster recovery, but also a healthier relationship with food.

Regulation of Muscle Glycogen Repletion, Muscle Protein Synthesis, and Repair Following Exercise, an academic journal that helped me get into the science, says, “It has been found that muscle glycogen synthesis is more rapid if carbohydrates are consumed immediately following exercise as opposed to waiting several hours…The increased synthesis immediately post exercise is issued in part to a faster rate of muscle glucose uptake as a result of an increase in muscle insulin sensitivity and an increase in the concentration of glucose transporters associated with the plasma membrane of the muscle.” Essentially, after exercise, your body’s insulin sensitivity is at an all-time high.

The body has burned through stored glucose and carbs that you’ve eaten throughout the day, which means that when you eat something with a good amount of carbs or sugar, the carbs aren’t simply thrown to the side, your body soaks that glucose like a sponge and goes straight into helping you recover to come back fresh and stronger than last time.

To think that sugar and carbs are bad for fat loss and performance in the gym, is complete bologna. Everything is bad when it’s not in moderation, you can still enjoy many of the sweets and junk food that aren’t the best for you if you have your diet under control and your living habits are healthy. Your body doesn’t understand muscle-building, your body knows survival. Looking at your cravings as something you need to eradicate and run away from will lead to binge eating and a negative correlation with how you see yourself. Live your life to the fullest, don’t take yourself too seriously, and eat those “extra” carbs.