Post-Workout Carbs Do Not Enhance Muscle Gains or Recovery
Why plain whey protein beats complex post-workout formulas.
Post-training carbs are the best-tasting carbs of all. But do they actually contribute to muscle recovery during that post-training window? This study tackled one of the biggest debates in the gym - whether adding carbohydrates to your post-workout protein actually gives you better muscle gains, or if you're just taking in more carbs than you need.
Key Points
This research directly compared two supplementation approaches in untrained men: protein + carbohydrates versus protein alone, both combined with an 8-week resistance training program. The study measured three critical outcomes that every lifter cares about: muscle strength gains, muscle size increases (hypertrophy), and training volume progression.
Study Aim
The primary objective was to determine whether combining whey protein with carbohydrates would produce superior muscle adaptations compared to whey protein supplementation alone when paired with resistance training in previously untrained young men.
Methods
Participants: 17 untrained young men (average age ~24 years)
Groups: Protein + Carbohydrate group vs. Protein-only group
Training Protocol: Leg press and knee extension exercises performed to concentric failure (8-12 repetition maximum), 3 times per week for 8 weeks
Measurements: Pre- and post-training assessments of muscle strength and muscle cross-sectional area using ultrasound imaging
Volume Tracking: Total training volume progression calculated from weeks 1 to 8
Results
The findings revealed no significant differences between the two groups across all measured outcomes:
Muscle Strength: Both groups showed substantial improvements (effect sizes of 1.28 for protein+carbs vs. 0.97 for protein-only)
Muscle Cross-Sectional Area: Both groups achieved significant hypertrophy (effect sizes of 0.66 vs. 0.47, respectively)
Training Volume Progression: Both groups demonstrated large increases in total volume capacity (effect sizes of 2.68 vs. 1.63)
All improvements were statistically significant (p<0.001), but no meaningful differences existed between supplementation strategies (p>0.05).
Practical Takeaways
Save Your Money: Adding carbohydrates to your post-workout protein doesn't provide additional muscle-building benefits if you're getting adequate protein.
Focus on Protein First: Ensure you're consuming sufficient, high-quality protein (like whey) around your workouts - this appears to be the primary driver of adaptation.
Training Matters Most: Both groups achieved impressive gains regardless of carbohydrate inclusion, emphasising that consistent, progressive resistance training is the foundation.
Simplify Your Supplements: A basic whey protein supplement appears just as effective as more expensive protein-carbohydrate combinations for muscle growth and strength gains.
Key Takeaways
This research challenges the commonly held belief that post-workout carbohydrates are essential for maximising muscle adaptations. The data clearly demonstrates that whey protein alone is sufficient to support optimal muscle strength gains, hypertrophy, and training progression in untrained individuals.
The practical implication is significant for both budget-conscious lifters and those seeking to minimise supplement complexity. Rather than investing in expensive protein-carbohydrate blends, individuals can achieve equivalent results with standalone protein supplementation while focusing their efforts on consistent training and adequate overall nutrition.
Reference
Santos, P. C., Libardi, C. A., Nóbrega, S. R., Carvalho, M. B., Galan, B. S. M., & Freitas, E. C. (2021). Effect of protein and carbohydrate combined with resistance training on muscular adaptation. International Journal of Sports Medicine, 42(3), 259-263. https://doi.org/10.1055/a-1263-1185
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