@DR.D Yes in his book especially this is what he recommends. He has some newer research on his bodyio site too where he discusses things he has learned and put into practice with many of the people he works with now. We kind of discussed on the side how he found some research that actually pointed to a larger rebound type of effect on the recovery process when the feeding was held off for about an hour. It is now what he is doing with himself and his clients. He said it will be in whatever his new book is going to be called and of course in his usual style he has multiple cited references. I wish I could go find it and give more references but it was mentioned on the podcast with him and Ben Pakulski. I doubt their are too many of those so could probably be found and I am pretty sure he mentioned the referenced material in there too. I am on a mailing list of his so I read tons of emails and things when I have time. So no idea where to find this info other than in that podcast.
I think this is it if anyone is interested. It is a good debate between them on that part as BPak believes in the no carbs other than around training but says to start taking in carbs about 30-45 minutes into the workout so you still get a nice GH response then the carbs slide in to mitigate damage. Anyway check it out if you have an hour.
https://www.stitcher.com/podcast/ben-pakulski-podcast-muscle-expert-interviews-how-to-build/ben-pakulski-podcast-muscle-expert-interviews/e/012-muscle-expert-ben-pakulski-john-kiefer-discuss-carb-backloading-35610057
Yes there is no question that glut4 translocation is brought on by resistance training, and specifically explosive movement are better for this. SO for insulin sensitity purposes an explosive concentric is always a good idea even if you want to get in some TUT on the negative.
I agree with this to a degree. I think or the most part this is very accurate when considering whole food protein feedings. I also think more than 4 protein feedings a day unless getting up in the middle of the night does more to keep up nitrogen retention than it does increase protein synthesis. Well because it is true according to the science. It runs in 4 hour cycles in general and you need a spike in protein to push it into naturally spiking MPS. When levels are more consistent the effect is less but muscle nitrogen is increased. Which is awesome but better for maintaining muscle than growing it.
Yeah, carbs right around the workout is no doubt an effective method, the question now is, is waiting an hour actually a tiny bit better? Maybe... Does this even being a serious consideration alleviate fear that muscle will eat itself if you don't feed right after a meal, ABSOLUTELY. Well for me anyway. If nothing else it could just be something that makes life more convenient for you with no other drawback...
Yeah he kind of follows a CBL style diet as he also recommends afternoon or early evening workouts when possible. For people with insulin sensitivity issues this dieting strategy of carbs periworkout works very well. Not as much for leaner guys, they tend to get a lot more carbs because they need the insulin to store anything.
I also agree that a lot of things are a gimmick or seem gimmicky, but many are just as effective and far more convenient, efficient, and or enjoyable.
You ask what happened to high protein, pounding mostly clean food and cutting back when you get too soft. Mostly is is a miserable process for most people. Science has shown us multiple pathways to the same results, and many of them are more efficient, convenient and enjoyable as mentioned above.
Most of the traditional bro foods don't really agree with my stomach, I don't have the time, desire, or attention span to want to eat several meals a day. I don't find a lot of it that palatable either. However I can always enjoy some meats and fats in the morning and for lunch then workout and have awesome foods after my workout while still enjoying all the same health benefits of someone eating bro foods and often even better health markers. I think it really just comes down to preferences, body and personality types. I love that there are so many ways to tackle someones goals via nutrition. I love that now we know that although each of the strategies have some weaknesses and strengths, many are totally sound options with pretty comparable results so it comes down to what is easiest for the individual to adhere to. All the rest is minutia in the 1% difference range and most are coming close enough to perfect for that 1% to make any difference at all.
I think this is a great topic and has so far been a great conversation.