Carbohydrates

We now know that carbohydrates can improve performance during training. This will definitely lead to muscle growth in the long run, but carbs also have the ability to increase muscle growth though. This is mainly through the actions of insulin. As stated previously, consuming carbs prompts your body to release insulin.
Insulin increases protein synthesis (muscle growth), which is the number one goal of every lifter. One way insulin causes growth  is by increasing transportation of amino acids from your blood stream to your muscles. It also binds with the muscle cell membrane that triggers an onslaught of reactions that lead to growth.
Insulin is also anti-catabolic meaning it prevents muscle loss. From an anti-catabolic standpoint insulin keeps the catabolic hormone cortisol at bay. One of cortisol functions is to breakdown proteins (muscle tissue) and convert it to energy. When insulin levels are high cortisol levels are lower. This is the primary anti-catabolic power of insulin.
During training the body is in a catabolic state as cortisol levels are high. Some of this muscle loss can be counteracted by consuming high glycemic carbs before and during training.

After training the body will continue to be in a catabolic state until protein and carbohydrates are consumed. For this reason high glycemic carbs should also be consumed after training. The body is in a unique state immediately after training. It is much more sensitive to nutrients and and protein synthesis is increased beyond normal resting levels. This is yet another reason to mix carbohydrates with your post training protein shake.
Lastly, consuming high glycemic carbohydrates will replenish glycogen stores that have been depleted by training. This will lead to faster recovery and a better workout tomorrow.

How to use : After Exercise

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