{"id":1489657,"date":"2021-08-27T11:00:00","date_gmt":"2021-08-27T09:00:00","guid":{"rendered":"https:\/\/magazine.bkool.com\/?p=1489657"},"modified":"2021-08-25T14:09:36","modified_gmt":"2021-08-25T12:09:36","slug":"carbohydrates-before-or-after-training","status":"publish","type":"post","link":"https:\/\/magazine.bkool.com\/en\/2021\/08\/27\/carbohydrates-before-or-after-training\/","title":{"rendered":"Carbohydrates: before or after training?"},"content":{"rendered":"\n<p>Carbohydrates are our\u00a0<strong>main source of energy<\/strong>\u00a0for\u00a0carrying out\u00a0physical exercise. Although they are defined as a fundamental nutrient for\u00a0any athlete&#8217;s diet, whether amateur or professional, there is a great variety of theories about the moment to\u00a0consume\u00a0them:\u00a0<strong>before or after training?<\/strong>\u00a0Today we are going to solve it.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Why are carbohydrates so necessary?<\/strong><\/h2>\n\n\n\n<p>First of all, it is important to\u00a0<strong>understand why these macronutrients are indispensable<\/strong>\u00a0in\u00a0an athlete&#8217;s diet, despite their detractors.<\/p>\n\n\n\n<p>The mandatory presence of carbohydrates in the daily intake is due to the <strong>benefits<\/strong> they offer:<\/p>\n\n\n\n<ul><li>Provide energy to meet the <strong>increased energy demand.<\/strong><\/li><li>Optimise <strong>glycogen deposits<\/strong>.<\/li><li>Favour <strong>muscle recovery<\/strong> after physical activity.<\/li><li>Configured as a <strong>source of energy during<\/strong> training and competition.<\/li><li><strong>Quick and easy source of energy<\/strong> between meals to maintain blood glucose levels.<\/li><\/ul>\n\n\n\n<p>For these reasons, it is recommended that carbohydrates occupy between <strong>55 and 60% of the daily caloric intake<\/strong>. This percentage is easy to achieve by averaging <strong>four daily servings<\/strong> of carbohydrate-rich foods.<\/p>\n\n\n\n<p><strong>Bread, cereals, milk and its derivatives, different types of pasta and fruit<\/strong> are examples of foods rich in carbohydrates that you can consume in the indicated proportion.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Carbohydrates: before or after training?<\/strong><\/h2>\n\n\n\n<p>To be straightforward, it is best to consume\u00a0carbohydrates\u00a0<strong>before<\/strong>\u00a0training. Different doctors and nutritionists consider\u00a0this to be\u00a0so. Why? The answer is simple. These\u00a0<strong>foods provide a large amount of energy<\/strong>. If they are consumed before training, the muscles will use all that energy to perform the physical exercise at\u00a0<strong>the<\/strong>\u00a0<strong>highest level.<\/strong><\/p>\n\n\n\n<p>Basically, the idea is to provide the muscles with the necessary energy, <strong>not only so that they are capable of enduring the workou<\/strong>t, but also so that they can do so while performing at <strong>the highest possible level.<\/strong><\/p>\n\n\n\n<p>However, this carbohydrate intake must come from <strong>complex carbohydrates (starches) and natural sugars <\/strong>instead of processed and refined sugars.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Carbohydrates also after training<\/strong><\/h2>\n\n\n\n<p>Although it has been pointed out that it is more appropriate to consume\u00a0carbohydrates\u00a0<strong>before<\/strong>\u00a0exercising\u00a0to provide sufficient energy, it is<strong>\u00a0also advisable to ingest them afterwards<\/strong>.<\/p>\n\n\n\n<p>The body has used up glycogen stores during physical exercise and it is necessary to replenish them in order for the body to function at its best. Within\u00a0<strong>40 minutes after training<\/strong>, experts recommend\u00a0eating\u00a0<strong>simple carbohydrates<\/strong>\u00a0to provide an immediate\u00a0<strong>source of energy substrate to the muscle cells<\/strong>\u00a0so that they can begin an effective energy recovery.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/magazine.bkool.com\/wp-content\/uploads\/2021\/06\/Bkool_Campana-\u00a9StudioBruma-23-1024x683.jpg\" alt=\"Carbohydrates\" class=\"wp-image-1489210\" srcset=\"https:\/\/magazine.bkool.com\/wp-content\/uploads\/2021\/06\/Bkool_Campana-\u00a9StudioBruma-23-1024x683.jpg 1024w, https:\/\/magazine.bkool.com\/wp-content\/uploads\/2021\/06\/Bkool_Campana-\u00a9StudioBruma-23-300x200.jpg 300w, https:\/\/magazine.bkool.com\/wp-content\/uploads\/2021\/06\/Bkool_Campana-\u00a9StudioBruma-23-768x512.jpg 768w, https:\/\/magazine.bkool.com\/wp-content\/uploads\/2021\/06\/Bkool_Campana-\u00a9StudioBruma-23-696x464.jpg 696w, https:\/\/magazine.bkool.com\/wp-content\/uploads\/2021\/06\/Bkool_Campana-\u00a9StudioBruma-23-1068x712.jpg 1068w, https:\/\/magazine.bkool.com\/wp-content\/uploads\/2021\/06\/Bkool_Campana-\u00a9StudioBruma-23-630x420.jpg 630w, https:\/\/magazine.bkool.com\/wp-content\/uploads\/2021\/06\/Bkool_Campana-\u00a9StudioBruma-23.jpg 1080w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption>Picture: BKOOL<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What foods to eat after training?<\/strong><\/h2>\n\n\n\n<p>In addition to <strong>proper<\/strong> <strong>hydration<\/strong> with water, isotonic drinks or fruit shakes, <a href=\"https:\/\/magazine.bkool.com\/en\/2021\/07\/21\/hydration-only-water-when-training-on-the-smart-trainer\/\">which we have already discussed<\/a> at BKOOL, it is advisable to eat a large amount of <strong>protein and carbohydrates<\/strong>.<\/p>\n\n\n\n<p>Some athletes opt for a quick digestion and drink <strong>drinks rich in carbohydrates<\/strong>. Other alternatives are <strong>fruit<\/strong>, rich source of simple carbohydrates, <strong>cereal<\/strong> <strong>bars<\/strong> or <strong>nuts<\/strong>. The latter are very nutritious options and ideal for recovering reserves.<\/p>\n\n\n\n<p>Protein is also important\u00a0for replenishing\u00a0energy.\u00a0<strong>Tuna, vegetables, yogurt or banana<\/strong>\u00a0are some foods suitable for after training.<\/p>\n\n\n\n<p>Some experts have indicated that <strong>the rate of muscle glycogen recovery is four times higher<\/strong> if carbohydrates and protein are <strong>combined<\/strong> than when either nutrient is administered separately.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Conclusions<\/strong><\/h2>\n\n\n\n<p>There should be no doubt that carbohydrates should be part of your diet. Now, to\u00a0organise\u00a0your eating habits you must take into account what we have explained:<\/p>\n\n\n\n<ul><li>&#8211; <strong>Before training<\/strong>: complex carbohydrates.<\/li><\/ul>\n\n\n\n<ul><li>&#8211; <strong>After training<\/strong>: simple carbohydrates and protein.<\/li><\/ul>\n\n\n\n<p>If you are going to do a long and intense training, it is also appropriate to include carbohydrates during exercise. Don&#8217;t forget to grab an energy bar before you get on the smart trainer and start your <a href=\"https:\/\/www.bkool.com\/es\/simulador-ciclismo?utm_medium=web&amp;utm_source=magazine&amp;utm_campaign=2021_articulo_magazine&amp;utm_content=blog_hidratos-carbono-entreno_es\">BKOOL<\/a> session.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Carbohydrates are our\u00a0main source of energy\u00a0for\u00a0carrying out\u00a0physical exercise. Although they are defined as a fundamental nutrient for\u00a0any athlete&#8217;s diet, whether amateur or professional, there is a great variety of theories about the moment to\u00a0consume\u00a0them:\u00a0before or after training?\u00a0Today we are going to solve it. Why are carbohydrates so necessary? First of all, it is important to\u00a0understand [&hellip;]<\/p>\n","protected":false},"author":28,"featured_media":1489458,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[80],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Carbohydrates: before or after training? - BKOOL Magazine<\/title>\n<meta name=\"description\" content=\"Carbohydrates are the main source of energy for the resolution of physical exercise. But are they consumed before or after?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/magazine.bkool.com\/en\/2021\/08\/27\/carbohydrates-before-or-after-training\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Carbohydrates: before or after training? - BKOOL Magazine\" \/>\n<meta property=\"og:description\" content=\"Carbohydrates are the main source of energy for the resolution of physical exercise. But are they consumed before or after?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/magazine.bkool.com\/en\/2021\/08\/27\/carbohydrates-before-or-after-training\/\" \/>\n<meta property=\"og:site_name\" content=\"BKOOL Magazine\" \/>\n<meta property=\"article:published_time\" content=\"2021-08-27T09:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-08-25T12:09:36+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/magazine.bkool.com\/wp-content\/uploads\/2021\/07\/Diseno-sin-titulo-8.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"940\" \/>\n\t<meta property=\"og:image:height\" content=\"480\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Laura G\u00f3mez\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Laura G\u00f3mez\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/magazine.bkool.com\/en\/2021\/08\/27\/carbohydrates-before-or-after-training\/\",\"url\":\"https:\/\/magazine.bkool.com\/en\/2021\/08\/27\/carbohydrates-before-or-after-training\/\",\"name\":\"Carbohydrates: before or after training? - BKOOL Magazine\",\"isPartOf\":{\"@id\":\"https:\/\/magazine.bkool.com\/#website\"},\"datePublished\":\"2021-08-27T09:00:00+00:00\",\"dateModified\":\"2021-08-25T12:09:36+00:00\",\"author\":{\"@id\":\"https:\/\/magazine.bkool.com\/#\/schema\/person\/f3b6a29137328b6c146f18c7ba7bb0ee\"},\"description\":\"Carbohydrates are the main source of energy for the resolution of physical exercise. But are they consumed before or after?\",\"breadcrumb\":{\"@id\":\"https:\/\/magazine.bkool.com\/en\/2021\/08\/27\/carbohydrates-before-or-after-training\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/magazine.bkool.com\/en\/2021\/08\/27\/carbohydrates-before-or-after-training\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/magazine.bkool.com\/en\/2021\/08\/27\/carbohydrates-before-or-after-training\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Portada\",\"item\":\"https:\/\/magazine.bkool.com\/en\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Carbohydrates: before or after training?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/magazine.bkool.com\/#website\",\"url\":\"https:\/\/magazine.bkool.com\/\",\"name\":\"BKOOL Magazine\",\"description\":\"Blog oficial de BKOOL. Noticias, eventos, art\u00edculos sobre entrenamientos, consejos nutricionales... \u00a1\u00danete al #TeamUnlimited!\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/magazine.bkool.com\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/magazine.bkool.com\/#\/schema\/person\/f3b6a29137328b6c146f18c7ba7bb0ee\",\"name\":\"Laura G\u00f3mez\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/magazine.bkool.com\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/0a4adff5e01c63b6392fc6287e501800?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/0a4adff5e01c63b6392fc6287e501800?s=96&d=mm&r=g\",\"caption\":\"Laura G\u00f3mez\"},\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/laura-gmez-prez-3bb6751b5\/\"],\"url\":\"https:\/\/magazine.bkool.com\/en\/author\/laura\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Carbohydrates: before or after training? - BKOOL Magazine","description":"Carbohydrates are the main source of energy for the resolution of physical exercise. But are they consumed before or after?","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/magazine.bkool.com\/en\/2021\/08\/27\/carbohydrates-before-or-after-training\/","og_locale":"en_US","og_type":"article","og_title":"Carbohydrates: before or after training? - BKOOL Magazine","og_description":"Carbohydrates are the main source of energy for the resolution of physical exercise. But are they consumed before or after?","og_url":"https:\/\/magazine.bkool.com\/en\/2021\/08\/27\/carbohydrates-before-or-after-training\/","og_site_name":"BKOOL Magazine","article_published_time":"2021-08-27T09:00:00+00:00","article_modified_time":"2021-08-25T12:09:36+00:00","og_image":[{"width":940,"height":480,"url":"https:\/\/magazine.bkool.com\/wp-content\/uploads\/2021\/07\/Diseno-sin-titulo-8.jpg","type":"image\/jpeg"}],"author":"Laura G\u00f3mez","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Laura G\u00f3mez","Est. reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/magazine.bkool.com\/en\/2021\/08\/27\/carbohydrates-before-or-after-training\/","url":"https:\/\/magazine.bkool.com\/en\/2021\/08\/27\/carbohydrates-before-or-after-training\/","name":"Carbohydrates: before or after training? - BKOOL Magazine","isPartOf":{"@id":"https:\/\/magazine.bkool.com\/#website"},"datePublished":"2021-08-27T09:00:00+00:00","dateModified":"2021-08-25T12:09:36+00:00","author":{"@id":"https:\/\/magazine.bkool.com\/#\/schema\/person\/f3b6a29137328b6c146f18c7ba7bb0ee"},"description":"Carbohydrates are the main source of energy for the resolution of physical exercise. But are they consumed before or after?","breadcrumb":{"@id":"https:\/\/magazine.bkool.com\/en\/2021\/08\/27\/carbohydrates-before-or-after-training\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/magazine.bkool.com\/en\/2021\/08\/27\/carbohydrates-before-or-after-training\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/magazine.bkool.com\/en\/2021\/08\/27\/carbohydrates-before-or-after-training\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Portada","item":"https:\/\/magazine.bkool.com\/en\/"},{"@type":"ListItem","position":2,"name":"Carbohydrates: before or after training?"}]},{"@type":"WebSite","@id":"https:\/\/magazine.bkool.com\/#website","url":"https:\/\/magazine.bkool.com\/","name":"BKOOL Magazine","description":"Blog oficial de BKOOL. Noticias, eventos, art\u00edculos sobre entrenamientos, consejos nutricionales... \u00a1\u00danete al #TeamUnlimited!","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/magazine.bkool.com\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/magazine.bkool.com\/#\/schema\/person\/f3b6a29137328b6c146f18c7ba7bb0ee","name":"Laura G\u00f3mez","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/magazine.bkool.com\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/0a4adff5e01c63b6392fc6287e501800?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/0a4adff5e01c63b6392fc6287e501800?s=96&d=mm&r=g","caption":"Laura G\u00f3mez"},"sameAs":["https:\/\/www.linkedin.com\/in\/laura-gmez-prez-3bb6751b5\/"],"url":"https:\/\/magazine.bkool.com\/en\/author\/laura\/"}]}},"_links":{"self":[{"href":"https:\/\/magazine.bkool.com\/en\/wp-json\/wp\/v2\/posts\/1489657"}],"collection":[{"href":"https:\/\/magazine.bkool.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/magazine.bkool.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/magazine.bkool.com\/en\/wp-json\/wp\/v2\/users\/28"}],"replies":[{"embeddable":true,"href":"https:\/\/magazine.bkool.com\/en\/wp-json\/wp\/v2\/comments?post=1489657"}],"version-history":[{"count":3,"href":"https:\/\/magazine.bkool.com\/en\/wp-json\/wp\/v2\/posts\/1489657\/revisions"}],"predecessor-version":[{"id":1489662,"href":"https:\/\/magazine.bkool.com\/en\/wp-json\/wp\/v2\/posts\/1489657\/revisions\/1489662"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/magazine.bkool.com\/en\/wp-json\/wp\/v2\/media\/1489458"}],"wp:attachment":[{"href":"https:\/\/magazine.bkool.com\/en\/wp-json\/wp\/v2\/media?parent=1489657"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/magazine.bkool.com\/en\/wp-json\/wp\/v2\/categories?post=1489657"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/magazine.bkool.com\/en\/wp-json\/wp\/v2\/tags?post=1489657"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}