Carbohydrate-derived glucose fuels our muscles when training in the gym, with this macronutrient involved in numerous critical roles that influence our strength.
When we eat or drink carbs from food or supplements, our body breaks down the bonds that connect sugar molecules to arrive at the most basic sugar molecule, glucose.
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These are the numerous ways that carbohydrate-derived glucose directly and indirectly impacts our strength:
Powering muscle contractions
Glucose circulates in our blood, serving as the primary energy source for our muscle contractions1. We store any unused glucose as glycogen in our liver and muscle cells, or it is converted into fatty acids and stored in fat cells.
When blood sugar levels drop, our body can break down glycogen into glucose and release it into the bloodstream to keep fuelling our muscle contractions.
When glucose enters our muscle cells, it undergoes a series of chemical reactions (known as cellular respiration) to produce the substance (adenosine triphosphate, or ATP) needed to power cells and sustain muscle contractions.
This function makes a steady supply of carbohydrates vital during intense workouts to sustain energy for repeated muscle contractions.
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Supporting CNS function
Carbohydrates are also involved in the production of various neurotransmitters, which are essential for proper brain and central nervous system (CNS) function2.
These neurotransmitters include dopamine and norepinephrine, which play important roles in our ability to maintain focus, and for coordination and movement – all vital elements in optimal strength development in the gym.
Promoting muscle growth and recovery
After an intense workout, our bodies become more sensitive to insulin. This allows our muscle cells to more easily and rapidly absorb circulating amino acids from protein alongside any ingested glucose to replenish depleted glycogen stores.
As such, consuming a blend of protein and carbohydrates immediately after a workout helps support muscle recovery, which boosts muscle size and creates stronger muscle fibres in response to the training stimulus.
In this process, carbohydrates also provide the energy needed for the body to utilise amino acids to build muscle tissue.
Optimise your carbohydrate intake
Based on the way our bodies metabolise simple and complex carbohydrates, one effective approach to maximise the impact that carbohydrates have on our strength training is to eat most simple carbs before and during exercise for an immediate energy boost and a steady supply of circulating glucose.
Supplements like Biogen Pure Carbs offer a quick and convenient pre-workout carb source that you can mix with protein or amino acids to provide energy and support your muscles in the gym.
Eating mainly complex carbs from natural, whole food sources throughout the remainder of the day will help stabilise energy levels by avoiding blood sugar spikes while working to restore depleted glycogen stores ahead of the next workout.
However, while carbohydrates play an essential role in strength development, it is important to consume them in moderation and in combination with protein and fat to support overall health and performance.
The specific amount of carbohydrates needed may vary depending on individual factors such as age, weight, activity level, and training goals. It is best to consult with a qualified professional like a nutritionist or dietitian for individualised advice on your specific daily carbohydrate requirements.
References:
- Richter, E. A., & Hargreaves, M. (2013). Exercise, GLUT4, and Skeletal Muscle Glucose Uptake. Physiological Reviews. https://doi.org/PRV-00038-2012.
- Wurtman RJ, Wurtman JJ. Brain serotonin, carbohydrate-craving, obesity and depression. Obes Res. 1995 Nov;3 Suppl 4:477S-480S. doi: 10.1002/j.1550-8528.1995.tb00215.x. PMID: 8697046.
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.
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