Research
Hormonal
Ingesting carbohydrates or carbohydrates combined with protein during resistance exercise offsets muscle glycogen decrements, reduces markers of muscle damage, and promotes greater training adaptations (strength and muscle cross-sectional area) compared to placebo.
If your resistance training session is long (over 40 minutes), consider drinking a carbohydrate solution (6% concentration) during the workout. This helps maintain your energy levels and reduces muscle damage, leading to better strength and muscle gains over time.
GoodSupportsHIGH confidence
Ingesting CHO alone or in combination with PRO during resistance exercise increases muscle glycogen, offsets muscle damage, and facilitates greater training adaptations after either acute or prolonged periods of supplementation with resistance training.
Why this rating
Supported by multiple studies (Refs 37-41, 40, 60).
Source
International Society of Sports Nutrition position stand: Nutrient timing
Chad M. Kerksick et al. · Journal of the International Society of Sports Nutrition · 2008
DOI 10.1186/1550-2783-5-17
narrative_reviewCited 465×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Ingesting carbohydrates during endurance exercise (30-60g/hour) sustains blood glucose and improves performance, while adding protein (CHO:PRO ratio 3-4:1) further enhances endurance performance and glycogen re-synthesis.Strong
- Pre-exercise ingestion of essential amino acids or protein, alone or combined with carbohydrates, maximally stimulates muscle protein synthesis and promotes greater strength gains compared to placebo or carbohydrate-only interventions.Good
- Post-exercise ingestion of carbohydrates (8-10 g/kg/day) within 30 minutes maximizes muscle glycogen re-synthesis, and adding protein (0.2-0.5 g/kg/day) at a 3-4:1 ratio further enhances this re-synthesis.Good
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