:format(jpg):quality(99):watermark(f.elconfidencial.com/file/a73/f85/d17/a73f85d17f0b2300eddff0d114d4ab10.png,0,275,1)/f.elconfidencial.com/original/d9c/620/370/d9c6203705b3ccc933cca94b14c661e5.jpg?ssl=1 "“After the gym, do not combine extra carbohydrates with proteins to accelerate muscle growth”")
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Doing physical exercise regularly is very important to feel good and lead a healthy life, although each person may have different goals and objectives with their training. Therefore, it is not only important to choose the exercises we do well, but also the food we accompany them with in the day to day.
The Argentine doctor Sebastián de la Rosa, who has close to a million followers on Instagram and almost half a million on TikTok, usually gives numerous advice on health, well-being, nutrition and longevity. In one of his videos, he explained that, if what you are looking for is develop muscle mass, it is not advisable to combine extra carbohydrates with proteins after training.
@dr.larosa If you are going to the gym, this will interest you: combining extra carbohydrates with proteins after training does not accelerate muscle growth… on the contrary, it can slow it down. 🔍 Studies show that consuming carbohydrates along with post-workout proteins not only does it not improve the synthesis of muscle mass, but it can delay the absorption of amino acids such as phenylalanine, essential for that process. 🏋️♂️ Even overweight people, training strength and following a low-calorie but high-protein diet, managed to increase muscle mass while reducing fat, without needing to add more carbohydrates. 👉 The important thing is not always to eat more, but to eat better and more strategically. #SmartTraining #SportsNutrition #MuscularMass #Protein #Carbohydrates ♬ original sound – Doctor La Rosa
As he reveals, “we have evidence that shows us that eating extra carbohydrates along with protein after exercising not only does not lead to you synthesizing more muscle mass and growing more muscle mass, but it does slows the rate at which you can absorb and digest those proteins that you just consumed, slowing down the rate at which you have those amino acids available.
Scientific studies
Therefore, a counterproductive effect is generated; La Rosa details that there has been scientific studies that demonstrate this phenomenonfor which we worked with the amino acid known as phenylaline. “In these studies, what was basically seen is that eating extra carbohydrates did not increase the amount of amino acids and proteins that were deposited in the muscle, in fact They delayed the speed at which this happened“explains the doctor.
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For those looking to develop their muscle mass while losing fat and reducing their overweight, De la Rosa recommends instead combine strength exercises with a low-calorie diet (low in calories and high in protein).
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