Best fast-acting carbs 30 minutes before heavy lifting for optimal muscle pump?
Should I consume high-glycemic fast carbs (dextrose, rice cakes, cream of rice) 30-45 minutes pre-workout, or rely on complex oats eaten 2 hours prior?
Answers (1)
Sports Nutritionist
✓ Accepted Solution
Consuming 30-40g of fast-acting, low-fat carbs (like cream of rice or dextrose) 30-45 minutes pre-workout rapidly elevates blood glucose and insulin, driving glucose into working muscles for enhanced endurance and cell volumization (pump). Save oats for 2+ hours before training.
Sep 1