Ok, ok ,ok. I'll admit it.

At one time I believed this one to be true. I'd always make sure my protein shake was chugged down with some form of high GI carbs.

In my mind, those little grains of protein were hopping on the back of tiny banana pieces and riding their way into my muscles.

I could almost feel the gains coming within seconds.

But then I realised it was a figment of my imagination.

The science behind the specific need for post-workout carbs doesn't exist.

You see, as long as you have some form of protein post-workout that is sufficiently high enough to maximise Muscle Protein Synthesis (MPS) and prevent Muscle Protein Breakdown (MPB), then you don't need carbs, post-workout.

In practical terms, a scoop of whey protein after training will cover the bases without you having to think too hard.

Aim for c. 0.3g/kg of protein in the hours following your training and you'll be fine.

Here's 2 studies showing no difference between carbs + protein and protein alone, in the post workout period.

• Co-ingestion of carbohydrate with protein does not further augment post exercise muscle protein synthesis. (Beelen et al, 2007) (PubMed Link) (Full Text)

• Carbohydrate does not augment exercise-induced protein accretion versus protein alone. (Staples et al, 2015) (PubMed Link) (Full Text)

  • "...co-ingestion of carbohydrate during recovery does not further stimulate post-exercise muscle protein synthesis when ample protein is ingested."

So what's the take home point?

If you want post-workout carbs, go for it. But if you want to save those calories for elsewhere in the day, you can do that too.

The only time you'd need to focus on post-workout carbohydrates is if you had another event or workout later that same day, for which you needed to recover.