(24-07-13) Eat Low Carb After Exercise to Improve

Thursday, July 04, 2013
Byron J. Richards,
Board Certified Clinical Nutritionist

A new study shows that the kind of meal you eat after you do aerobic exercise1 can make a big
difference in helping your body metabolize blood sugar more efficiently. This is a very important
issue since overweight Americans are plagued by both insulin resistance and leptin resistance – a
clear path to type II diabetes.

Researchers found that eating low carbohydrates following exercise improved insulin sensitivity,
meaning the muscles and liver could more readily take up blood sugar. However, eating a low
calorie meal following aerobic exercise did not improve insulin function. This means you should
not try to starve yourself in an effort to lose weight. By eating a calorically appropriate meal of
mostly protein, fat, and veggies (avoid bread, rice, potatoes, pasta, dessert) following aerobic
exercise, you are much more likely to get insulin working in your favor.

Of course, ensuring you get adequate protein2 at the meal before and/or after exercise also helps
ensure that you have adequate protein to properly repair and recover from exercise. Individuals who
lack dietary protein do not enjoy the progressive improvement in fitness that exercise can provide
with proper protein nourishment.

While there are many dietary supplements that help promote better insulin function, this is a great
tip for maximizing the benefit of aerobic exercise. Fitness from exercise is of course an important
goal; however, many of the benefits of exercise are not due to fitness per se, but due to changes that
take place in your physiology over the next 24-48 hours. By eating properly after exercise, you are
likely to benefit from improved blood sugar function lasting through the next day. If you
consistently do aerobics three times a week and eat correctly following each workout, you are likely
to improve insulin and blood sugar function for the entire week.

Referenced Studies:

1. ^ Exercise, Carbohydrates, and Insulin Sensitivity J Appl Physiol. Newsom SA, Schenk S, Thomas
KM, Harber MP, Knuth ND, Goldenberg N, Horowitz JF.
2. ^ Protein Helps Exercise Recovery Phys Sportsmed. Kreider RB, Campbell B.








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