Intra-workout Carbs for strength training
-How many grams of carbs do you need for a typical strength training / bodybuilding workout?
What you need to know...
•Glycogen depletion in the literature after strength training, even in competitive bodybuilders, is practically never more than 40%
Research shows that when performing between 6 to 15 sets of resistance exercise on just one muscle group, participants had depleted only 20-39% of glycogen stores. -15 sets per muscle group is pretty high volume in just one workout, yet they weren’t even at half depleted!. •Compare that to 2 all out 30 sec sprints on a cycle ergometer and participants were already 44% depleted. - In just one minute you can achieve more glycogen depletion in your quads than you can in a full bodybuilding workout. •Strength training generally has relatively short exercise bouts of activity with long rest periods between sets and only moderate total energy production rates.
Although the research backs carbohydrates for endurance oriented anaerobic performance, dietary carbohydrate intake generally doesn’t affect strength training performance.
Even if you were to need carbohydrates for your main energy source during your workout (which you don’t), an example; typical 80kg individual may burn between 300-500cals during a 60 min resistance training session. 400cals from carbohydrates is still only 100g of carbs, yet its common to see people eating 2.5-3x this amount of carbs on a training day.
While bros like to sip on intra-workout carbs, matodextrin, dextrose and the likes. - and there's nothing inherently wrong with doing so, (if you like spending your calories on powder and isotonic drinks). -You’d have to perform an absurd amount of volume to really deplete glycogen stores with weight training.
The reality is, you likely don’t need any carbohydrates during your workout to still achieve maximum performance and get all of your sets in. Supplement companies however want you to believe you need carbs, because carbs are extremely cheap to manufacture.
The advice that I give to my clients, save your calories for something that's going to be way more satiating & satisfying to eat