That's assuming a relatively specific set length/TUT and your other glucose needs are being met and that you're not already eating moderate amounts of carbs or more.
MESO-Rx
Anabolic Steroids
Post Workout carbs to restore glycogen
- Thread starter jaydee
- Start date
That's assuming a relatively specific set length/TUT and your other glucose needs are being met and that you're not already eating moderate amounts of carbs or more.
Jbaker1130
New Member
I always go with 2 cups of whole oats and natty pb 60 to 90 minutes pre for energy I can't stand working out depleted, post work out I usually go with A small amount of simple carbs with my protein all the studies I have read show it helps to absorb everything better, I'll also go with a complex carb post work for sustained release also. But then again I always workout the a.m. So I don't deal with tossing and turning in bed at night.
Here's another suspicion I have.
Perhaps I overdo the complex carbohydrates and need more simple carbs throughout the day that just get straight in there and restore glycogen without having to tax my system digesting all that brown rice.
Im not saying go large on simple carbs, but I rely almost exclusively on complex carbs and I often feel a good lift if I have a rare can of soda. Perhaps adding some clean fruit juice every now and then might help throughout the day to recover.
Perhaps I overdo the complex carbohydrates and need more simple carbs throughout the day that just get straight in there and restore glycogen without having to tax my system digesting all that brown rice.
Im not saying go large on simple carbs, but I rely almost exclusively on complex carbs and I often feel a good lift if I have a rare can of soda. Perhaps adding some clean fruit juice every now and then might help throughout the day to recover.
Do you know what happens to carbohydrate metabolism when you eat protein, dietary fat, fiber, or other carbohydrates?
It means that "simple" carbs will take longer to digest and the resulting insulin response is also altered. Eat what you like and stop worrying about simple or complex. It really is just minutae in the big picture.
Please read he following by Alan Aragon. He is one of the best in the field and uses actual evidence based research.
Research Review: The Dirt On Clean Eating Written By Nutrition Expert Alan Aragon | SimplyShredded.com
Please read he following by Alan Aragon. He is one of the best in the field and uses actual evidence based research.
Research Review: The Dirt On Clean Eating Written By Nutrition Expert Alan Aragon | SimplyShredded.com
Nattygains
New Member
I use virago , is a little pricy but I use it pre and post.
Great recovery off of it, helps ya stay full
Great recovery off of it, helps ya stay full
Jimmyinkedup
New Member
Unless you are doing say a 2 a day workout or something there is no need to use simple carbs post workout to replenish glycogen stores. They will replenish just fine without the intake of all that sugar, which is pretty bad for your health when you consider the big picture.
The "anabolic window" is bullshit.
I just dont see the need except in very specific situations like the one I mentioned above. I did the dextrose post workout years ago, all it did for me was give me the shits.
As was mentioned unless you are using slin, just eat healthy carbs throughout the day. Nutrient timing is nonsense. You will build the same amount of muscle and ss on. It just doesnt make a difference IMO & experience.
The "anabolic window" is bullshit.
I just dont see the need except in very specific situations like the one I mentioned above. I did the dextrose post workout years ago, all it did for me was give me the shits.
As was mentioned unless you are using slin, just eat healthy carbs throughout the day. Nutrient timing is nonsense. You will build the same amount of muscle and ss on. It just doesnt make a difference IMO & experience.
About 14oz of grape juice is the ticket.
It's the simple sugary carbs. That's all u need.
It's the simple sugary carbs. That's all u need.
Nat2Syn
Member
After workout I consume 50g protein whey isolate and 2 large bananas.
Anyone have any success with intra workout nutrition, but lower carbs throughout the day? Usually, I save carbs for post workout in the hopes it may assist in some better nutrient partitioning, but if I eat a banana 15 mins pre, or a karbolyn sample during my workout, I notice it helps a ton. Most recommend to keep a good amount of your simple carbs for post workout nutrition. Keep in mind that I'm pretty depleted though. Possibly if I was fuller, not flattened out it may not make any difference.
At the end of the day it is your overall macro/caloric balance/goals though.
At the end of the day it is your overall macro/caloric balance/goals though.
I eat 3 rolls post workout..just a habit that never died over the years. Keep a stash in my cupboard. Dont really care about pre/post workout nutrition. Eat when youre hungry or just hit your macros. Glucose will be restored eventually. Just eat, be happy, lift some weight.
UCSFmed
New Member
A lot of the older research supports the effect of insulin on muscle protein synthesis:
- Pozefsky T, Felig P, Tobin JD, Soeldner JS, Cahill GF Jr. Amino acid balance across tissues of the forearm in postabsorptive man. Effects of insulin at two dose levels. J Clin Invest 48: 2273–2282, 1969.
MedlineWeb of Science
Bennet WM, Connacher AA, Scrimgeour CM, Jung RT, Rennie MJ.Euglycemic hyperinsulinemia augments amino acid uptake by human leg tissues during hyperaminoacidemia. Am J Physiol Endocrinol Metab 259: E185–E194, 1990.Abstract/FREE Full Text - Biolo G, Declan Fleming RY, Wolfe RR. Physiologic hyperinsulinemia stimulates protein synthesis and enhances transport of selected amino acids in human skeletal muscle. J Clin Invest 95: 811–819, 1995.
MedlineWeb of Science
- Biolo G, Declan Fleming RY, Wolfe RR. Physiologic hyperinsulinemia stimulates protein synthesis and enhances transport of selected amino acids in human skeletal muscle. J Clin Invest 95: 811–819, 1995.
- Fujita S, Rasmussen BB, Cadenas JG, Grady JJ, Volpi E. Effect of insulin on human skeletal muscle protein synthesis is modulated by insulin-induced changes in muscle blood flow and amino acid availability. Am J Physiol Endocrinol Metab291: E745–E754, 2006.
Abstract/FREE Full Text
Some newer research attempts to contradict the conclusions derived from the previous studies. Notably research by: - Greenhaff PL, Karagounis L, Peirce N, Simpson EJ, Hazell M, Layfield R, Wackerhage H, Smith K, Atherton P, Selby A, Rennie MJ. Disassociation between the effects of amino acids and insulin on signalling, ubiquitin-ligases and protein turnover in human muscle. Am J Physiol Endocrinol Metab (June 24, 2008);doi:10.1152/ajpendo.90411.2008.
Abstract/FREE Full Text
1. Henrike Hamer, et. al., “Carbohydrate co-ingestion with protein does not further augment post-prandial muscle protein accretion in older men,” Nutrition & Metabolism 2013, 10:15
Although it is interesting to note that this last study, which we may humorously describe as being in the anti-carb camp, admits that: "An insulin induced stimulation of amino acid uptake could allow a more rapid provision of amino acids available for muscle protein synthesis. In accordance, we observed a tendency for a greater incorporation rate of dietary protein derived L-[1-13C] phenylalanine into skeletal muscle protein during the first 2 hours after protein ingestion when carbohydrate was co-ingested (P=0.13; Figure 4)." Basically what they say here is that carbs plus protein benefits are short lived, and thus not worth it. Of course, whether or not this short-term benefit is of value to bodybuilders, when attained every day over an entire career of training, would need to be explored. It seems to me like it's worth it to add some carbs to that protein shake, just for the faster amino acid uptake.
- Greenhaff PL, Karagounis L, Peirce N, Simpson EJ, Hazell M, Layfield R, Wackerhage H, Smith K, Atherton P, Selby A, Rennie MJ. Disassociation between the effects of amino acids and insulin on signalling, ubiquitin-ligases and protein turnover in human muscle. Am J Physiol Endocrinol Metab (June 24, 2008);doi:10.1152/ajpendo.90411.2008.
1) Yep especially when folk are comparing the dosing, intervals, type of carbs, glycemic index, bioavailability, interaction with other foodstuffs, etc, etc, while effectively ignoring the influence other glucose counter-regulatory hormones, (Glucgon, GH, Cortisol, Epi) the dependency of certain organs such as the brain and cardiac muscle on glucose.
One simple example; although glycogen synthetase is well recognized as being the rate limiting enzymatic step for glycogen synthesis and is modulated by insulin, AT LEAST NINE other enzymes are known to effect glycogen syhthetase activity.
Moreover at least half of these enzymatic pathways result in glycogenolysis rather than glycogenesis, yet which pathway predominates at any particular moment depends upon the the metabolic demands of EACH CELL!
2) Exercise, esp high load anaerobic activity, results in a certain degree of catabolism inherent to that process and much like glycogen restoration, there are physiologic LIMITS or more specifically, a time frame, REQUIRED to repair the damage done.
The degree of micromanagement, "practiced by some BB, believed to effect one cellular process while sparing the others never ceases to amaze me.
