Carbs during your workout: Do you really need them? Arnold Schwarzenegger, the bodybuilding icon, recently addressed a common belief circulating among gym enthusiasts. The idea is that consuming carbohydrates mid-exercise can significantly enhance performance. In his recent newsletter, Schwarzenegger debunked this myth, shedding light on a groundbreaking study that challenges conventional wisdom.

According to Schwarzenegger, while carbs are essential for muscle growth and performance, the timing of their consumption may not offer additional benefits during a workout. Citing a recent study, he revealed “that consuming carbs during your workout does not improve overall performance. “

The study, conducted by researchers, subjected participants to a series of fitness tests before and after consuming carbs and a placebo. Surprisingly, the results showed no significant performance improvements among those who consumed carbs compared to those who had placebos. “Having the carb drink did not lead to any performance improvements compared to the placebo,” the seven-time Mr. Olympia.

However, Schwarzenegger emphasized that this does not discredit the role of carbs entirely. Pre-workout carb intake may still contribute to performance, and eliminating carbs around workouts could support fat loss. Yet, the focus of the study was specifically on the efficacy of consuming carbs mid-exercise to enhance performance.

Arnie explained, “(Hand grip strength, jump performance, bench press, and an all-out 30-second sprint), then they rested for 30 minutes, did a high-intensity 20-minute program, rested again for 20 minutes (this time having a carb drink or having a placebo drink), and then repeated the original performance tests. One week later, they did the same thing but switched conditions (if they had the carbs, they then had the placebo drink).” Delving deeper into the study’s methodology, participants underwent various fitness tests, followed by a high-intensity workout session.

Arnold Schwarzenegger shared an insight to navigate the Role of carbs during workouts

Furthermore, the Terminator described that they then consumed either a carb drink or a placebo before repeating the initial performance tests. The results remained consistent across both conditions. This indicated that carb consumption during exercise did not lead to performance improvements.

According to the newsletter, this finding aligns with previous research on intra-workout carb consumption during resistance training. Earlier studies have shown that taking carbs while performing exercises like squats to exhaustion did not result in increased performance. But does this mean that sports beverages are ineffective? Not necessarily. While the study focused on short-duration, high-intensity workouts, carb-based drinks have demonstrated effectiveness in longer-lasting endurance exercises.

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This is because glycogen, the body’s primary energy source during exercise, can sustain activity for approximately 90 minutes. For workouts exceeding this duration, consuming carbs may indeed support better exercise output. The necessity of carbs during your workout depends on the duration and intensity of the exercise. For shorter, high-intensity sessions, the evidence suggests that consuming carbs mid-workout may not yield significant performance benefits.

Ultimately, the decision to incorporate carbs into your workout routine should be based on personal preferences and fitness goals. While they may not be a game-changer for every gym-goer, understanding the role of carbs in exercise can help optimize performance.