Hormonal
Ingesting 90g of glucose before and after resistance training does not augment ribosomal RNA accumulation or ribosome biogenesis markers in moderately trained young adults.
If you are moderately trained, adding 90g of glucose around your resistance training sessions (before and after) does not appear to boost muscle building signals (ribosome biogenesis) beyond what you get from protein and the training itself. You can likely skip the specific glucose timing strategy without losing potential hypertrophic benefits, focusing instead on total protein and training consistency.
Glucose ingestion before and after resistance training sessions did not augment ribosomal RNA accumulation during twelve days of heavy-load resistance training in moderately trained young adults.
Why this rating
Randomized, double-blind, placebo-controlled crossover trial with adequate power calculation and rigorous within-subject controls.
Source
Glucose ingestion before and after resistance training sessions does not augment ribosome biogenesis in healthy moderately trained young adults
Kristian Lian et al. · European Journal of Applied Physiology · 2024
DOI 10.1007/s00421-024-05446-x
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