Last month, we discussed the concept of avoiding carbs immediately after a workout and using amino acids instead. (Read more here.) Here’s another take on the no-carb post-workout approach—this time with a slight delay before consuming amino acids.

Delaying Post-Workout Nutrition

John Kiefer, author of Carb Back-Loading, shared his perspective during a discussion with IFBB Pro Ben Pakulski. Kiefer suggests waiting about an hour after training before consuming glucose. His reasoning? Allowing a brief catabolic phase may help prime muscle cells for greater nutrient absorption later.

According to Kiefer:

• Only athletes needing rapid glycogen replenishment should consume glucose immediately post-workout.
• Glycogen replenishment is biphasic:
  • First 30 minutes → Not insulin-mediated (GLUT4 & GLUT12 pathways).
  • After ~1 hour → Insulin-mediated uptake begins.
• Delaying amino acid intake until this insulin spike may enhance absorption.

Find What Works for You

As with all things in training and nutrition, experts often have differing opinions. The key is to experiment and discover what works best for your body and goals.