The Science of Intra-Workout Nutrition

🔬Carbohydrates are essential for replenishing glycogen stores and providing energy during workouts.

💪The glycogen window refers to the period after a workout when glycogen synthesis is at its highest, and consuming carbohydrates can help replenish stores.

🍯Dextrose, a high-glycemic carbohydrate, is an effective option for intra-workout nutrition due to its fast absorption and glycogen replenishment.

🍫Chocolate milk is a popular post-workout drink that combines protein with carbohydrates, making it a reasonable option for glycogen replenishment.

💡Consuming a complete source of protein, such as whey protein, is more beneficial for muscle building than solely relying on branched-chain amino acids (BCAAs).

Why are carbohydrates important for intra-workout nutrition?

—Carbohydrates provide energy and help replenish glycogen stores during workouts, improving performance and preventing muscle fatigue.

What is the glycogen window?

—The glycogen window refers to the period after a workout when glycogen synthesis is elevated, and consuming carbohydrates during this time can enhance glycogen replenishment.

What is dextrose, and why is it recommended for intra-workout nutrition?

—Dextrose is a high-glycemic carbohydrate that is quickly absorbed by the body, making it an effective option for providing immediate energy and replenishing glycogen stores.

Can I use chocolate milk as a post-workout drink?

—Yes, chocolate milk can be a reasonable post-workout option as it combines protein and carbohydrates, contributing to glycogen replenishment and muscle recovery.

What is the difference between whey protein and BCAAs?

—Whey protein provides a complete array of essential amino acids, whereas BCAAs only contain three specific amino acids. Consuming a complete source of protein is generally more beneficial for muscle building.

01:50Carbohydrates are crucial for glycogen replenishment and energy during workouts.

05:30The glycogen window is the time after a workout when glycogen synthesis is highest, making it important to consume carbohydrates during this period.

06:49Dextrose is a high-glycemic carbohydrate that is effective for intra-workout nutrition due to its quick absorption and glycogen replenishment.

08:59Consuming a complete protein source, like whey protein, is more beneficial for muscle building than relying solely on BCAAs.