How to take carbohydrate shakes

Before discussing how to take carbohydrate shakes, we need to understand a few basic things.

Taking carbohydrate shakes is often overlooked when creating a diet plan because we focus on protein. The critical point is that, although they have had a bad reputation, we cannot leave them out because they can increase muscle growth, prevent muscle loss, and even boost metabolism.

You only need to learn how to take carbohydrate shakes to use them according to your needs.

Sugars are also commonly called simple carbohydrates, while oligosaccharides and polysaccharides are called complex carbohydrates, with both types being important in certain circumstances when preparing carbohydrate shakes.

What are carbohydrates?

Carbohydrates are the preferred source of energy for metabolism. The body can obtain all the energy it needs from proteins and fats, but this does not allow it to operate at an optimal level.

This is where carbohydrates come into play, and the first possibility is that they can be broken down into glucose to provide energy.

• Glucose is the preferred source of energy for the muscles and brain; therefore, they must be broken down into glucose before carrying out their functions [1].
• If the body does not require glucose for energy at a given moment, carbohydrate consumption is converted into glycogen and stored in the liver and muscle tissue for later use.

If all glycogen stores are full in both the liver and muscle tissue, carbohydrates are converted into fat and stored as adipose tissue (body fat).

Obviously, this is what we want to avoid, which is the paradigm when taking carbohydrate shakes for many athletes.

It is best to consume them at scheduled times to fuel the body during training and stimulate the metabolism, but without exceeding the appropriate amounts or consuming more than the body can process.

How many types of carbohydrates are there?

There are two types of carbohydrates: simple and complex, and each can be used at different times to improve your training and results.

Simple carbohydrates provide an instant source of energy with little nutritional benefit. They include high-glycemic-index (GI) foods, monosaccharides, low-fiber carbohydrates, and sugar.

Simple carbs include dextrose, maltodextrin, sports drinks, pretzels, white rice, white bread, and sugary sweets.

Complex carbohydrates provide a slower release of energy because of their larger size and high fiber content. They are low-GI, starchy, or high-fiber carbohydrates.

Complex carbohydrates include oats, brown rice, whole-wheat bread, whole-wheat tortillas, and popcorn (minus all the butter!).

Dextrose (requires zero digestion) and maltodextrin are the best carbohydrate sources to use before, during, and after training.

Maltodextrin is actually a polysaccharide, which means that although it digests as quickly as dextrose, it technically is not a sugar. It is also not very sweet, so it works well for those who do not like sweet carbohydrate shakes.

Waxed maize has recently become very popular among carbohydrate sources; it is a high-molecular-weight starch containing zero sugar and is the only complex carbohydrate capable of being absorbed quickly. Like maltodextrin, it works very well for those who cannot tolerate sugar. It is also designed to replenish glycogen stores after training, but it can also be used before and during training.

When taking carbohydrate shakes , do not forget fiber, which supports heart health and helps control blood sugar levels, reduce cholesterol, and maintain regular bowel movements.

What should you consume: supplements or whole foods?

A major question is whether you should consume carbohydrates from food or supplements. The answer is …. combine carbohydrate shakes and food….

Supplements have the advantage of being faster than most foods and therefore cause a greater insulin spike, while whole food tends to digest more slowly, preventing or increasing appetite cravings, with the advantages and disadvantages this can cause.

For these reasons, it is best to consume high-glycemic-index carbohydrates in the form of supplements such as dextrose, maltodextrin, and glucose immediately before, during, and after training, while throughout the day, it is better to consume complex carbohydrates from whole foods such as fruits, vegetables, and whole grains.

What happens during carbohydrate digestion?

The rate at which carbohydrates are digested varies depending on the source; the scale used to measure their digestion rate is called the glycemic index, and the higher it is, the faster they are digested, while the lower it is, the opposite is true.

So why does the speed at which a carbohydrate is digested matter? Well, this has to do with the hormone insulin, which is an anabolic hormone released when taking carbohydrate shakes.

For example, if a carbohydrate is digested quickly, it will cause a large insulin spike, whereas if it is digested slowly, its effect will be subtler and more consistent.

When to consume carbohydrates: general guidelines

Keep in mind that these are only general guidelines and that many factors affect carbohydrate consumption,

Breakfast: after an entire night of fasting, glycogen stores in the liver and muscles tend to be depleted, so it is important at this time to add carbohydrates from whole foods by making a shake with fruit, oats, or whole-grain cereals to accompany your morning yogurt or coffee.

About 3 to 4 hours before training: consuming them so they enter the bloodstream is important because it will help the body train with more energy and make the session more productive. This is an ideal time to consume slow-digesting whole carbohydrates such as sweet potatoes, whole-wheat bread, or whole-wheat pasta.

During the peri-workout period (before, during, or after): everyone has their own protocol, but adding dextrose, maltodextrin, or waxy maize when taking carbohydrate shakes is recommended. These ingredients help protect muscle tissue from the body’s natural breakdown by increasing insulin levels, especially when combined with other nutrients such as protein.

About 2 hours after training: consuming complex carbohydrates such as potatoes, brown rice, or vegetables at dinner to keep insulin levels elevated is key, because the process of better muscle recovery will begin.

Before going to bed: many people do not consider consuming carbohydrate shakes before going to bed and instead take only a protein such as casein. However, when training hard, small amounts can be consumed with a shake before bed so that muscle and liver glycogen levels do not drop too low during the night.

When to consume carbohydrates: pre-, intra-, and post-workout

How important is carbohydrate timing in relation to your workout routine? It’s important: whether you’re looking to build muscle or lose fat, the main goal is to have plenty of energy for your workouts.

For the strength athlete or recreational bodybuilder, and even more so for high-performance or competitive athletes, these timings are essential for knowing how to take carbohydrate shakes, regardless of how you distribute them at breakfast or in the evening, during dinner.

• Before training: 3–4 hours before.
• Before training: 1 hour before.
• When starting the workout: 15 minutes before.
• Intra-workout: depends on your needs.
• Post-workout: at the end of the workout.

Carbohydrates: 3–4 hours before training

Sometimes it is easier to eat a few hours before training than immediately beforehand. If you train in the afternoon or evening and like to make lunch your largest pre-workout meal, this section is relevant.

Eating a meal this far before your training allows you to consume a large amount of fuel, since you have plenty of time to digest it.

• Your focus in this meal should be fiber-rich carbohydrates such as oats or brown rice.
• Consuming simple carbohydrates this far before your training session can cause your energy levels to plummet quickly and ultimately crush your motivation to train.

Regarding quantities, add 0.60–1.1 grams of carbohydrates per kg of body weight—a good starting range that you can adjust until you discover what suits you best.

For example, an 85 kg man can consume 50 to 90 grams of carbohydrates 3 to 4 hours before training. If you are a 65 kg woman, this may range from 35 to 70 grams.

Finding the best amount for you within this range requires some experimentation and depends on numerous factors, such as nutrition and performance goals, the type of training, and the duration of your training session or sporting event.

Adding rice, or some food made with rice flour to your protein and vegetables can serve this purpose.

Carbohydrates: 1 hour before training

If you didn't have the opportunity to eat a large meal a couple of hours earlier, or if you just woke up and want to train quickly, follow these guidelines:

One hour before training is too late to eat a lot of fiber and too early to consume simple carbohydrates.

• Too much fiber immediately before training can make you feel like a stuffed bun rather than just a bun.
• Fast-acting carbohydrates like pretzels or sweets should be out of your mind, because they can make you feel sluggish when you get to the gym.

If you like to eat an hour before exercising, the trick is to find an ideal combination of foods that provides low to moderate fiber content.

You can choose a small portion of a complex carbohydrate, such as half a cup of oats, but don't forget to add a protein source to this meal.

As you get closer to your workout, you won't need as many carbohydrates: 50 grams per kg of body weight is a good starting point for continued experimentation.

At this point, an 85 kg man could consume 45 grams of carbohydrates, while for a 65 kg woman this could mean 35 grams of the macronutrient.

Once again, these recommendations are intended to provide a starting point for your own experimentation.

Some people may feel better with more or fewer carbohydrates, so don't be afraid to adapt these amounts to your needs.

Can you take carbohydrates 15 minutes before training?

If you feel hungry or a little tired while getting ready to go to the gym—which is common for those who eat lunch 3 or 4 hours before training—having a small snack can start the recovery process even before you train.

At this point, you should take high-GI simple carbohydrate shakes instead of heavy, solid foods. A carbohydrate pre-workout could provide a faster energy boost while minimizing the risk of bloating or stomach discomfort during training.

Try to consume approximately 0.2–0.25 grams of carbohydrates per kg of body weight. Remember, choosing a small amount of a high-GI option is key. An 85 kg man could consume approximately 20 grams of carbohydrates, while a 65 kg woman should limit herself to around 15 grams from a dextrose carbohydrate shake, for example.

What carbohydrates should you take during your workout?

The type of training, duration, and intensity will ultimately determine whether you need to take carbohydrate shakes during your workout.

Although we rely heavily on these macros for fuel during intense exercise, we don't deplete our stores as much as previously thought.

For example, 10 6-second sprints have been shown to deplete muscle carbohydrate stores by only 25%. A traditional bodybuilding routine consisting of up to 20 sets only depletes stores by 25–40% [2].

A typical 60-minute bodybuilding workout probably won't benefit from a large amount of carbohydrates during the workout.

On the other hand, if your intense session lasts more than 90 minutes, or you participate in an endurance, repetitive, or high-intensity sport (as in any sport), then consuming carbohydrate shakes or gels during training or a sporting event can provide a necessary boost to performance [3].

A high-generation cyclodextrin can be a solution during or after training, since it gradually breaks down in the blood without causing a sharp drop, promoting gastric emptying with rapid intestinal absorption of glycogen.

Which carbohydrates should you take post-workout?

It is common to have a carbohydrate shake with protein after a hard workout. This is good practice, although when it comes to amounts, you should be aware of what and how much works well for you.

If you are training only once a day, in most cases you have up to 24 hours to replenish what you used [4].

• It is common to gravitate toward high-GI carbohydrates after training. Although they can replenish stores faster than a low-GI option, they are not 100% necessary, given the long period of time before your next workout.
• However, if you have a second training session scheduled for the evening, choosing high-GI carbohydrates after your first workout will prepare you better than a low-GI option because of the faster carbohydrate replenishment.

High-performance training with low carbohydrate stores can predispose you to a state of early-onset fatigue and even promote catabolism.

As for the amounts, add around 0.50–1 grams of carbohydrates per kg of body weight. Once again, this amount is highly individualized and depends on numerous factors, such as nutrition and performance goals, the type of training, and when you train.

• The average adult man stores approximately 400 grams of carbohydrates in his muscle tissue.
• If we take into account an average depletion of 30% from a bodybuilding-style workout, we can assume that 120 grams have been depleted (assuming the stores were full beforehand), which is another reason not to add a colossal amount after training.

How do you cycle carbohydrates?

There are many carbohydrate-cycling frameworks, and each one varies depending on whether you are trying to build muscle or lose fat.

One of the most popular options is a minimum of 3 days and a maximum of 1 day.

There are many factors to consider (body size, preparation, etc.) when determining carbohydrate distribution. However, one method during a cutting program is to consume 2 grams of carbohydrates per kg of lean body mass [body weight x (1 – body fat %)] and double that amount on your high-carbohydrate day. This 3-to-1 challenge does not fit perfectly into a week, so you should not periodize it according to the calendar.

Some people prefer to choose two high-carbohydrate days each week, one of which is the most intense weight-training day (such as legs), with the remaining days being low in carbohydrates.

Keep in mind that carbohydrates are only part of the nutritional equation, because you still need to consume the right number of calories, which is most important.

In fact, the reason carbohydrate cycling works could be said to be not that you will vary your carbohydrate intake, but that reducing carbohydrate intake reduces calorie intake.

A quick tip for carbohydrate cycling is to follow a “gradual carbohydrate reduction” approach, in which you eat more carbohydrates in the morning and reduce them throughout the day on your low-carbohydrate days. There is no scientific evidence that this strategy helps you burn more fat, but it makes implementation much easier. Taking carbohydrate shakes can also help with this process.

How should you consume carbohydrates before competition?

Peak week is an American term associated with the week of maximum intensity. Some athletes use a procedure and others do not; however, here we will not discuss chemistry, but carbohydrates.

The best nutritional strategy is linked to human physiology itself, which is governed by homeostasis (the process that keeps the system stable by returning the body to its natural state).

Regardless of differences between bodies, these parameters are clear regarding the final week before competition.

In phase 1, 4 days:

• Muscle glycogen stores are depleted as much as possible.
• This allows the body to undergo supercompensation.
• As a result, extraordinary muscle glycogen replenishment can be achieved, which changes muscle tone and volume.

During this period, protein is increased and carbohydrates are reduced, while sodium and fluid intake are increased. Water retention also allows aldosterone, the hormone responsible for retention, to decrease, inducing a second phase of subcutaneous dehydration.

In phase 2, 3 days:

• Dehydration is increased by changing the training.
• The loading is done by drinking easy-to-digest carbohydrate shakes, including foods such as potatoes or rice, while reducing protein to optimize this loading.
• On competition day, fats and sugars can be used, although everyone can experiment with what works for them.

Remember that this dehydration is not healthy even if it is for the Olympia finals; therefore, sodium, water, and fluids are reduced progressively. There will be no retention because that hormone is low, but total restriction should also be avoided so as not to stimulate that hormone.

The easy-to-digest shakes for this second phase should be high quality, especially if they are complex carbohydrates.

Conclusions

If we ask any bodybuilder to tell us about the role of protein in building muscle, we will get a detailed answer about how muscle is built, hypertrophy, anabolic rates, etc., etc.

But what happens if we ask the bodybuilder himself about the role of carbohydrates in building muscle? In the end, the answer may be divergent and confusing, right?

Carbohydrates are often overlooked when planning a diet to build muscle. Drinking carbohydrate shakes can even be bothersome for some athletes, who continue to mythologize this macronutrient.

The truth is that the type of carbohydrates you consume, when you consume them, and how much you consume can have a major effect on the muscle bulking or cutting process.

The critical point will always be “storing fat,” but it is clear here that there are guidelines to follow and that we can all develop, regardless of our physical condition or training program.

• Prioritize complex carbohydrates.
• Always consume carbohydrates after training.
• Distribute them throughout the day at every meal, which should also include protein and micronutrients (vegetables).
• If possible, avoid fruit during the cutting phase.
• Add fiber daily.

Follow these rules and you can use carbohydrates to your advantage to build more muscle faster. If you find that you are gaining too much weight, eliminate them after 7 p.m.

Unless you have a fast metabolism, eating carbohydrates late at night is generally not a good idea. Your body does not need the energy while you sleep; consequently, you are likely to store the carbohydrates as fat.

In the following video prepared by MASmusculo, a specific solution is presented: “how to distribute carbohydrates throughout the day.”