Carbs Effect on Muscle Differentiation Post-Workout

 Do you want to get jacked? Do you want to graduate from those 3 lb dumbbells? New research suggests you should be ingesting more of a certain macromolecule to help see those gains. New research published in the American Journal of Physiology shows the effect of carbohydrate intake on miRNA differentiation in skeletal muscles after an aerobic workout.

This study compared the intake of carbohydrates after a workout with a nutrient-free control (Margolis, 2022). They then looked at the miRNA expression in skeletal muscle during a 3-hour window post-exercise. This study found that there was a difference in miRNA expression in 25 miRNAs between the carbohydrate group and the control group. A miRNA that was of interest was the Let7i-5p, which is known to decrease the expression of protein breakdown genes (Margolis, 2022). The biopsies found overexpression of Let7i-5p in the carbohydrate group compared to the control group (Margolis, 2022). This means that ingesting carbohydrates after exercise decreases the expression of protein degradation and leads to less of your muscle proteins being broken down (Margolis, 2022). This evidence along with many other alterations in miRNA expressions indicates that carbohydrate consumption after aerobic exercise can alter miRNA expression in a way that favors muscle recovery (Margolis, 2022).

There is still so much unknown when it comes to what is best to eat after a workout when you are trying to build muscle. This study is a step in the right direction when looking at post-transcriptional regulation by miRNA of skeletal muscles and the effects diet can have on this mechanism. So there is evidence that consuming carbs within 3 hours after an aerobic workout is better than eating nothing. With that, good luck getting JACKED!

Citation:

Margolis, L. M., Carrigan, C. T., Murphy, N. E., DiBella, M. N., Wilson, M. A., Whitney, C. C., Howard, E. E., Pasiakos, S. M., & Rivas, D. A. (2022). Carbohydrate intake in recovery from aerobic exercise differentiates skeletal muscle microrna expression. American Journal of Physiology-Endocrinology and Metabolism, 323(5). https://doi.org/10.1152/ajpendo.00110.2022