post workout carbs- crucial yes or no
- 10-09-2008, 09:03 PM
- 10-29-2008, 07:48 PM
Carbs are def essential post workout you gotta replenish glycogen and create an insulin spike to kickstart the recovery process
- 10-29-2008, 08:38 PM
Anyone done the whole glutamine, glycine whey thing that poliquin supports. I've been doing just bcaa's and whey post-workout for 1.5 weeks now and i notice i'm getting leaner in carb sensitive area's (triceps, obliques) i'm going to keep going with this.
11-05-2008, 01:27 PM
11-05-2008, 01:29 PM
11-05-2008, 01:38 PM
Carbs and proteins work better than protein alone..post w/o. High Glycemic carbs are very important post workout. Fruits / Fruit juice can be a good option and then there are wight gainers containing maltodextrin etc.. but not definitely ice creams and cookies.
11-05-2008, 02:57 PM
11-10-2008, 11:54 AM
i no longer eat carbs and im getting bigger and leaner. i replace my carb intake with good fats. of course you can't eat zero carbs. my trace carbs from peanut butter, nuts, skim milk, and green veggies. post workout i eat 4 tbsp peanut butter (by naturally more. best peanut butter with almost a 1:1 ratio of fat to protein)
11-14-2008, 01:29 PM
The concept of spiking insulin is just a BS way of trying to reinvent the wheel and come up with something sensational and new.
Insulin is a hormone that activates anabolism and is triggered by energy intake. Think of it as a catalyst. The thing to focus on is a steady, but proportional to expenditure, supply of food energy throughout the day. The necessary insulin levels will follow automatically.
That article is just relating thermodynamics to human biology. For those that opted out of physics 12: energy is the capacity to do work and it is conserved. That means that in order to increase the temperature of one litre of water by one degree celsius you need one kilocalorie of energy. However because no real system is 100% efficient you will need more than one kilocalorie of input energy.
Another example is the internal combustion engine. Only about 30% of the energy in the gasoline is converted to energy that moves the car. The rest escapes as heat.
The same applies for food. Different macros have different efficiencies as well as absoroption rates. So a 2500 kcal diet that is 40%P/40%C/20%F will have somewhat of a different effect as one that is 40%P/20%C/40%F.
In summary if these differences are not accounted for then we cannot assume that one calorie of food energy will have the same effect as another. However if you stick to one macro ratio and food choices and just move the quantities (total calories) up or down while maintaining near constant activity levels then you can easily manage your bodyweight.
11-30-2008, 10:51 PM
I want to be a biggot here.
I believe the post workout carb complex should consist 50% of fast action carbs (dextrose) and 50% slow (malotodextrin) , as well as a respectable amount of protein. Carbs create insulin spikes, and help the soreness tremendously.
12-16-2008, 12:52 PM
Theres a study floating around about how PWO is almost better to wait 45 minutes before ingesting anything but eating a large PreWO meal and PreWO shake. Ill see if I can find it.
12-16-2008, 02:11 PM
12-26-2008, 06:49 PM
01-08-2009, 08:00 AM
I've been doing medium to low glycemic carbs post-workout for a couple months now and i find this approach is much better for me and my body type, i tend to be annoyingly carb sensitive. I'm currently using mini-wheats post-workout. Waxy maize only seems to be an option when i'm using it with P-slin, otherwise it softens me up. And i'm getting bigger, stronger and leaner, so don't think that high gi carbs post-workout are crucial.
Something to also think about is your body's hormonal response to training, when your squating, deadlifting, doing hit cardio etc your getting a huge boost in gh levels which your blunting by spiking insulin post-workout, no spike and you should have a bigger gh boost. I can actually see a difference in my sleep.
01-12-2009, 11:10 AM
So what about, 44g of Whey, 8oz of skim, and 1tbsp of natty pb? Would seem to do the trick if you are eating upwards of 100g of carbs pre WO like myself.
01-22-2009, 07:52 PM
No, they are not crucial if you have a good pre-workout meal.
Yes, they are beneficial, but I believe you can still gain just fine without it.. depends on your goals, body, and how you want to achieve your goals.
01-22-2009, 09:09 PM
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