post training carbs
- 09-20-2008, 10:55 PM
post training carbs
always looking for a better way... a famous guy that used to hang around here, did not believe in simple/high glycemic carbs for post train. i still don't know the best answer myself. can you(do you want to) have a big spike of insulin at this time? will it make you fat? i'm trying a new one this week that i hadn't heard of before. brown rice syrup.
Brown rice syrup - Wikipedia, the free encyclopedia
all thoughts welcome...
- 09-20-2008, 11:40 PM
A lot of individuals around here, including myself are proponents of complex carbs 24/7. Insulin spiking has been debunked many times over (but some people do still prefer it and find they respond well to it). There are a couple of really well discussed threads on the topic that I will try and dig up for your to read over.
Banana - after training
09-20-2008, 11:43 PM
Although I've only tried it a couple of times..
I absolutely love 2 cups whole milk + 1 scoop cinnamon bun whey PWO. Tastes amazing, keeps me full 'till my next meal, and has been great for recovery as far as I can tell.
09-20-2008, 11:43 PM
09-21-2008, 12:18 AM
The best thing that the insulin spike does is shut down cortisol release - as far as I know that's indisputable.
I've heard both that insulin is an anabolic hormone, and that it doesn't do so much for muscle building. IDK the answer, but I can tell you that I worked out for about 3 years without any sort of post W/O carbs and my gains eventually came to a halt. When I began using the carbs, I put on about 10 more lbs within a few short months naturally.
09-21-2008, 01:54 AM
If sufficient pre workout carbs are taken in, you can really use the insulin response to possibly control cortisol release during training. Another reason why fast acting carbs post work out are not a necessity.
09-21-2008, 12:03 PM
Neat! I thought that the lower GI stuff never gave you an insulin spike, or atleast not enough to stop cortisol. However, I have heard of people using high GI carbs during their work out for the purpose of keeping the cortisol response down.
What study are you citing?
09-21-2008, 12:44 PM
Low GI carbs will still elicit an insulin response, but it is much more controlled and drawn out (I like keeping blood sugar levels as stable as possible throughout the day).
Check out the thread I posted up top
09-21-2008, 01:03 PM
post workout carbs helped me really add some size. before i added them i was locked around 151 lbs. using that one change helped me add 7 pounds of mass. then adding a preworkout shake of slow digesting carbs and protein helped me go from 158 to around 170. bottom line is try anything for a week, and see how your body responds - everyone is different, but anything that makes sense is worth a try.
09-22-2008, 01:56 AM
09-22-2008, 03:01 AM
High GI carbs in my opinion are necessary. Studies back it up. I use creatine dextrose mix with 2 scoops of whey.
09-23-2008, 08:47 PM
so we have a bit of a variety of answers again. i'm trying to cut at the moment, but also trying to keep muscle. i've been at it for 13 weeks now, & am a bit disappointed in my fatloss. it's happening, but rediculously slow. again, just trying to find the "best" solutions, if there is such a thing! &
"To Bobo's credit, he's seen the holes in the quick carbs thing for a number years now... Does Bobo still post here, or is he too busy traveling the globe in a private jet with the Bobettes?" hehe... just the man i was talking about...thanks for all the comments guys.
09-23-2008, 08:49 PM
It depends on training goals: if you're goal is aesthetics, then use a low-GI; performance should be a mix of both.
M.Ed. Ex Phys
09-25-2008, 10:48 AM
high gi carbs will get you off to a fast start with glycogen replenishment, but 24 hours later you will most probably be at the same stage of replenishment that you'd have been at if you'd have consumed low gi carbs.
Consuming low gi carbs is more likely to have a positive effect on your training the next day.
You could always blunt cortisol with an isotonic sports drink while you're training and then consume a low gi carb/protein meal/snack afterwards.
First 2 hours post-workout carbohydrate uptake increases to around 150% 9from 100%), then it gradually goes back down to normal after around 6 hours. So long as you are consuming adequate carbohydrates during this period, i really wouldn't worry too much.
Adequate would = 1g carbs/lb of bodyweight post-workout, followed by 50g carbs every 1-2 hours following...until you have come to the end of the 6 hour window. That could = around 200+g of carbs during the 6 hour window. Sounds a lot but it isn't when you consider that an intense workout can deplete around 50% of your muscle glycogen.
09-25-2008, 02:37 PM
09-25-2008, 02:45 PM
This carb stuff is rediculous. Replenishing glycogen asap is only needed if you are a performance athlete planning on trining agian in less than 12 hours... Pre-wo carbs are more inportant anyway.
09-25-2008, 02:52 PM
09-25-2008, 03:40 PM
M.Ed. Ex Phys
09-26-2008, 05:37 PM
let's see, i weigh 205 (dehydrated am) so 200g/carbs post wo? that's a pretty big hit. i've been knocking down more like ~60 complex. anyhoo... you can find research to backup whatever you like (the power of google) i do appreciate the comments. i'll get back to my -1lb/week maintaining mass at least.Adequate would = 1g carbs/lb of bodyweight post-workout
09-26-2008, 06:32 PM
10-01-2008, 09:49 AM
10-01-2008, 10:16 AM
lbm or overall wieght, its still rediculous overkill unless you are the worlds biggest ecto...
That would be nearly an entire days worth for an endo type or half of daily intake for an average person.
People are getting rediculous with the post WO carb crap. Pre-WO carbs are more important anyway.
10-01-2008, 10:32 AM
10-01-2008, 11:19 AM
I do like 40 complex 2 hours pre, 40g waxy 15 minutes pre, 50-75 complex post...
I am very carb sensative though.
10-01-2008, 02:13 PM
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