Key Takeaways

• Carbohydrates have been socially viewed as a negative, yet its necessity for athletic performance remains the same.

• Both simple and complex carbohydrates will give energy to the athlete during training sessions and recovery times.

• Carbohydrates before and after tough workouts will combat fatigue; carbohydrates taken during a long endurance session will keep energy in the athlete’s muscle mass. 

• When carbohydrates are consumed alongside Essential Amino Acids, the body will be able to both have energy for upcoming workouts and be able to optimally synthesize new muscle.

• Enhance gains with Oh!mino® Muscle Synthesis Activator and Creatine Complex, delivering all nine essential amino acids, including BCAAs, electrolytes, and adaptogens to accelerate muscle growth, recovery, and performance.

Carbohydrate Loading and Timing for Peak Performance

Eating enough carbohydrates each day around one’s training window is an oft-neglected aspect of diet and muscle recovery.  Surrounding carbohydrates is a type of stigma, as carbohydrates have faced dietary scrutiny in the past.  Due to this former public opinion, some athletes are hesitant to include significant amounts of carbohydrates in one’s diet.  Why did this bad reputation begin?  Do we need carbohydrates?  If so, what does it look like to properly supply one’s body with enough carbohydrates to support performance?  Read on to learn more:

Why Do Carbohydrates Have a Bad Reputation?

Many macronutrients go through public scrutiny; fad diets come and go.  Carbohydrates have been the focus of some of these diets and have therefore received a bad reputation in parts of the public eye.  Carbohydrates are seen now with lessened enthusiasm due to these trends, misunderstood effects and the belief that it will cause constant bloating. 

Dietary Trends

Many have witnessed the public focus shift from different diets over time: low fat, low sodium, high fiber, high protein, low calorie, etc.  Taking bits of wisdom from each diet can help one eat in moderation, but hyperfixating on just one of these fads will result in a wildly imbalanced diet.  Low carbohydrate diets were another popular choice for some; this has left a vaguely anti-carbohydrate taste in the mouth of society. 

Misunderstood Effects

Due to the cycle of diets and various macronutrient foci, many believe that carbohydrates are not beneficial for one’s health.  Some believe that eating carbohydrates will cause fat gain and is contrary to muscle building.  Others believe that carbohydrates will just act as sugar in one’s body, leading to similar effects (lessened health, more sickness, more fatigue).

Possible Bloating

An extremely common misconception is that carbohydrates will cause the individual to be constantly bloated.  This is true to a certain extent: if one overeats any one macronutrient, they will become bloated.  However, this false belief states that small amounts of carbohydrates will cause one to bloat.

Life Without Carbohydrates

Living life without eating significant amounts of carbohydrates is possible and many athletes subscribe to this dieting strategy.  Living in this way is to be in a state of ketosis and has been proven to be of some benefit to some people.  However, life without carbohydrates is likely to result in extra fatigue and lessened muscle building.

Benefit: Ketosis

Ketosis is eating under 50 grams of carbohydrates per day so as to improve brain functioning, longevity and overall physical performance.  There are some studies that point to ketosis being effective for older adults in regard to metabolic and degenerative diseases.  However, for the athlete undergoing intense training sessions, this lack of carbohydrates will likely result in extra fatigue and the inability to effectively synthesize new muscle.

Extra Fatigue

Without carbohydrates providing the individual with enough energy, daily fatigue is likely to be consistent.  The much-discussed afternoon slump could become a common part of one’s routine.  Workouts may feel exponentially harder without enough energy replenishing one’s glycogen stores.  Strength and stamina may falter during each training session.

Less Muscle Building

Without adequate carbohydrate intake, building less mass will be a much slower process.  All of the hours spent in the gym will be effective in tearing muscle mass down, but the body will be unable to optimally synthesize new tissue.  This slow progress may be disheartening for the athlete who is working so hard.

Woman sitting on floor next to bed.

Do We Need Carbohydrates?

There are some benefits with a ketogenic diet, but for most individuals, eating carbohydrates mindfully and in moderation is beneficial and needed.  Eating carbohydrates for muscle building, sustained energy and for one’s training sessions will all serve the athlete in achieving his goals.  Letting carbohydrates do their work while the athlete does his workout is a recipe for success.

Carbs for Muscle Building

The body uses its carbohydrate content to help one push hard and lift heavy during each training session.  With high glycogen stores, the athlete can workout in a way that stimulates muscle growth.  While the body is recovering from a tough workout, consuming enough carbohydrates will stimulate the muscle growth required for adequate recovery.

Carbs for Sustained Energy

Endurance athletes commonly prioritize carbohydrates before, during and after a workout.  When running, swimming, hiking or cycling, the body uses high amounts of calories and will deplete one’s glycogen.  Without carbohydrates during a cardio session, the athlete will become fatigued and may be unable to complete the workout.

Carbs for Workouts

Regardless of one’s workout and training style, consuming adequate amounts of carbohydrates will work to supply the athlete with needed energy.  Moreover, the athlete needs carbohydrates for proper recovery post-workout.  Eat a balanced amount of carbohydrates from healthy sources in order to support one’s athletic endeavors.

Different Carbohydrate Sources

Carbohydrates come in a couple different forms: simple and complex.  Additionally, one can consume carbohydrates from liquid sources.  What are the differences in these different forms of carbohydrates and how does consumption differ between food and liquid sources?

Simple Carbohydrates

Simple carbohydrates are digested quickly and cause a blood sugar spike.  These carbohydrate sources are lower in micronutrients and give the individual a short-term burst of energy.  Fruit juice and honey are healthy examples of simple carbohydrates that one can use before and during a workout in order to increase energy.

Complex Carbohydrates

Complex carbohydrates are digested slower and offer a steadier energy throughout the day.  Foods with high starch and fiber content have more complex carbohydrates and will offer a slower burn of energy throughout the day for the athlete.  Additionally, complex carbohydrates are more satiating, meaning that consuming them will keep the individual feeling fuller for longer.

Liquid Carbohydrates

An extremely common way to consume carbohydrates is via drink.  Many consume loads of carbohydrates throughout the day without fully understanding the amount and its effect; sugary coffees and teas, smoothies, etc.  Drinking these drinks once or twice per week can be accounted for in one’s diet, but for those who drink these everyday, multiple times per day, the effect is fat gain.

Man and woman running outside with a dog.

Carbohydrate Timing

Not only does the type and amount of carbohydrates matter when the athlete consumes them, but the timing also has certain effects.  The individual will notice a difference in performance and recovery with carbohydrates being consumed before, during and after working out.  Each timing block has a different prerogative and result.

Before Working Out

Eating some simple carbohydrates 20-30 minutes prior to working out will give the athlete a natural boost of energy going into the training session.  The carbohydrates in his system will offer support to lean mass and will temporarily fight early fatigue.  Eating complex carbohydrates within two hours of working out will give the athlete the longer-burning energy needed for tough workouts.

During Working Out

For most workouts, carbohydrates are not necessarily needed intra-workout.  However, this need shifts for those who focus on endurance training.  Going for long runs, swims or cycling sessions will require some carbohydrates during the workout.  As the body burns through carbohydrates, fatigue and muscle cramps become likelier.  Eating a quick carbohydrate gel or a small piece of fruit will enable the athlete to continue in his workout. 

After Working Out

Replenishing glycogen stores post-workout is the essential first step for recovery.  This will combat post-workout fatigue.  It is important not to abstain from carbohydrates when the athlete’s body is craving carbohydrates!

Carbohydrates and Essential Amino Acids

Mindful consumption of carbohydrates alongside Essential Amino Acids offer the athlete the optimal recovery strategy. When taken together, the athlete will experience gains in training sessions.  An EAA supplement as our Muscle Synthesis Activator carries with it five key electrolytes needed for hydration.  Together, carbohydrates and EAAs will offer the athlete a firm foundation with which to exercise.

Effects When Taken Together

When taken together, the athlete will experience a burst of energy from the carbohydrates and the ability to train hard and consistently with the EAAs.  In this way, the athlete can avoid early-onset fatigue.  Consumed after a training session, one’s energy will be replenished with both and muscle recovery will be quickened.

Optimal Hydration

Our Muscle Synthesis Activator contains five key electrolytes that are necessary for complete hydration.  When taken before, during or after a workout, the athlete will be optimally fueling his body with what it craves.  Less muscle cramps and smoother muscle contractions result from a hydrated body.

Timing and Dosage

For those performing endurance workouts, carbohydrates are helpful within 30 minutes of the training session, during as needed and with 30 minutes of finishing so as to keep energy levels high.  Follow this same timing structure for Essential Amino Acids.  Taking one to two scoops of our MSA at each point will prime one’s body for optimal recovery (it may be more helpful to switch between caffeinated and stimulant-free so that one can have enough energy for the workout without over-caffeinating).

Enhance Your Gains with Oh!mino® Muscle Synthesis Activator & Creatine Complex

Take your muscle-building journey to the next level with Oh!mino®’s next-generation supplements, specifically engineered to maximize strength, endurance, and recovery.

Oh!mino® Muscle Synthesis Activator

Our patented formula delivers all nine essential amino acids, including the crucial BCAAs, in an optimal ratio to fuel muscle growth while minimizing soreness. Designed for pre-, intra-, and post-workout use, it stimulates muscle protein synthesis up to 11x more than whey protein and 20x more than standalone BCAAs, helping you recover faster, reduce stiffness, and train harder. 

Enhanced with adaptogens and fully balanced electrolytes, it supports endurance, hydration, and overall performance. Non-dairy, vegan, and free from sugar, carbs, calories, and artificial additives, it’s a clean, science-backed supplement trusted by athletes.

Oh!mino® Muscle Synthesis Activator supplement container.

Oh!mino® Creatine Complex

Our patented Creatine Complex combines clinically studied forms, micronized Creatine Hydrochloride and Creatine Monohydrate, with adaptogens to boost absorption by over 300%. Each scoop delivers 3 grams of free-form creatine to support muscle growth, enhance recovery, and improve training endurance. 

Delicious lemon-lime flavor makes it easy to stack with our Muscle Synthesis Activator or use on its own for maximum results. Designed for pre- and post-workout consumption, it complements your training regimen while keeping your supplement routine clean, vegan, and free from unnecessary additives.

Together, Oh!mino® Muscle Synthesis Activator and Creatine Complex provide a comprehensive, science-backed approach to building lean muscle, accelerating recovery, and enhancing performance, all with a clean-label formulation that supports serious gains without compromise.

Creatine remains one of the most researched supplements for muscle volume and strength.

Start Your Transformation with Oh!mino® Today!

Frequently Asked Questions (FAQs)

What are the best carbohydrates before working out?

The best carbohydrates are fruits, honey, rice cakes, etc.  Natural foods with higher levels of simple carbohydrates will offer the athlete the cleanest energy.

How many carbohydrates per day is too much?

This depends entirely on your sex, weight and fitness goals!  Those who are trying to lose weight should eat less carbohydrates while those who prioritize long endurance sessions need more.  Find a macro-calculator online to determine daily needs.

Can a ketogenic diet be healthy?

Yes it can, but it is not for everyone.  Some individuals have seen major health improvements while maintaining a ketogenic diet, while others feel the effects of lessened carbohydrates too strongly.  This, too, depends on one’s fitness goals.

What do Essential Amino Acids do in the body?

Essential Amino Acids are the building blocks of protein, protein being what lean mass needs for growth and recovery.  When consuming EAAs, the individual is giving his body what it needs to repair muscle into stronger tissue.

How long will it take to feel results from your Muscle Synthesis Activator?

Most report noticing gains in strength and a quickened recovery within seven to 10 days.  Some of our athletes have stated that they recovered better during the very next day!