Carbs After Weights Help Muscles Recharge Faster
Glycogen resynthesis in skeletal muscle following resistive exercise.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Muscle glycogen dropped by only ~40% after high-intensity resistance exercise — far less than the 70-90% depletion seen in endurance sports.
Most people assume heavy lifting burns through energy stores like running a marathon. This study proves resistance training is more targeted — and less exhausting — on glycogen.
Practical Takeaways
After a heavy leg workout, consume 1.5g of carbs per kg of body weight within 2 hours — e.g., a 70kg man needs ~105g carbs (a banana + 2 slices of toast + a glass of orange juice).
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Muscle glycogen dropped by only ~40% after high-intensity resistance exercise — far less than the 70-90% depletion seen in endurance sports.
Most people assume heavy lifting burns through energy stores like running a marathon. This study proves resistance training is more targeted — and less exhausting — on glycogen.
Practical Takeaways
After a heavy leg workout, consume 1.5g of carbs per kg of body weight within 2 hours — e.g., a 70kg man needs ~105g carbs (a banana + 2 slices of toast + a glass of orange juice).
Publication
Journal
Medicine and science in sports and exercise
Year
1993
Authors
D. Pascoe, D. Costill, W. Fink, R. Robergs, J. Zachwieja
Related Content
Claims (2)
Typical resistance training sessions deplete muscle glycogen by no more than 40%, even under high-volume conditions.
After a tough leg workout, drinking a sugary sports drink instead of water helps your muscles refill their energy stores faster, so you recover better after six hours.