Not sure if I know how to differentiate between direct and indirect effects to be honest haha! But fast acting carbs are necessary to keep glycogen levels "topped off" so to speak. Some will say that you don't burn enough glycogen during a workout to be concerned - but having anything less than glycogen stores fully replenished is cheating yourself IMO. As glucose breaks away from the glycogen chain and generates ATP one is provided with several benefits - probably the important one for my point is the resulting muscle contractions which seems like a direct benefit to not only building new muscle but muscle strength as well. This makes fast digesting carbs important and maybe I'm looking at it wrong but a direct benefit to muscle building. Necessary? No. Highly beneficial? I would say yes.
Consider this to help differentiate between direct and indirect benefits:
Whey protein, or any type of protein really, will directly benefit your body composition bc some of the amino acids will be stored in skeletal muscle tissue. More muscle tissue improves body composition.
A pre-workout drink can indirectly benefit your body composition by allowing you to work out harder. It's indirect bc the pre-workout supp didn't change your body composition, it merely allowed you better training which then the training directly benefited body composition.
Fast acting carbs aren't necessary to stimulate glycogenenesis. Slow acting carbs do it too and protein can theoretically by converting to glucose first then to glycogen if there's an excess of glucose but that doesn't happen that often I'd think. If we're talking about full replenishment of glycogen after your workout then it's not necessary bc if you eat the same amount of slow acting carbs you'll be replenished by your next workout unless you're doing more than one a day. If you're talking about replenishing glycogen for before your workout then again, slow carbs can do this also. There are also certain benefits to training in an glycogen depleted state from time to time.
True! My context was more based in terms of deterring catabolism throughout a workout. So by spiking insulin in using simple carbohydrates we can encourage our body to remain anti catabolic and prevent the breakdown of muscle. Add protein to this mix and we are in an even more anabolic state at a time we probably need it the most. Keeping up this anabolic state kicks off protein synthesis much better when we reach our post workout meal in my eyes, this is my just my limited understanding though as I research insulin. I'm basing more of my thoughts here on the evidence in increased performance and better recovery...I should have clarified a bit better but I was just interested in your take on simple carbs especially coming from your powerlifting background. I would think you're eating a snickers bar between sets
If you eat any protein, fiber, or dietary fat they will slow down the digestion of fast acting carbs. Protein can also spike insulin, it's not limited to fast carbs.
You want the breakdown of muscle from a workout though. That breakdown is what actually stimulates adaptation, super composition, protein synthesis, etc. There's evidence showing the more catabolic you go between meals the greater the anabolic effect at the next meal bc of this super composition effect.
My point is, if you match carbohydrate intake between fast and slow carbs, the direct results on body composition will be similar. If you prefer fast acting carbs and you perform better in the gym with the sugar rush for example then by all means follow that protocol bc even though it won't provide a direct benefit, it still will help you indirectly.
It's actually usually poptarts between sets lol!! Im serious too. But carbs are still important to powerlifters also. I eat a shit ton of carbs very regularly. I get around 1-1.5g protein per pound depending in the day, fat is usually around 70-90g but varies a lot, and everything else is carbs. I've had over 1000g of carbs in a day before. The day before my meet. I did some fasting and other tricks to make weight the day before and right after that my group hit up a restaurant where I ordered two dinners and then proceeded to eat chips, brownies, PBnJ, donuts, jerky, etc until I could eat no more