Definitely key to post nutrition!
Ideas? yes or no?
Post-Workout Carbs - Crucial or Counter-Productive?
Definitely key to post nutrition!
Dont believe the hype! Carbohydrates are not essential post workout. Go Protien + fats and you will be better off trust me.
higher carb meals are great pre and post workout but the post workout sugar-shake/insulin spike thing is nonsense. Exercise causes skeletal muscle to become very receptive to glucose uptake to form glycogen and it maintains this sensitivity until glycogen levels are full. Although insulin helps, it is not necessary in excess quantities to facilitate this. Glycogen replenishment is a 24/7 process whether we like it or not. Only so much can be done at once and the hormonal/nervous system cascade occurring post-workout is in-congruent with immediately consuming a bunch of sugar. Most people end up fat doing this. Weight training causes a pulse in GH. Sugar causes a pulse in insulin. Insulin and GH are inversely related - Elevate insulin and you suppress GH. Some people with exceptional metabolisms may benefit from this post workout insulin spike, but I think a balanced meal, higher in carbs with a lean protein source is more effective and more beneficial soon after a workout. If a shake is easier to digest then this is advisable, however no need to take in 100g dextrose. Oats or something to that effect work just fine.
i was wondering the same..so you saying protein and fats are better, then consuming carbs post workout?
I stick with a purely whey+creatine shake post-workout, then a meal containing high complex carbohydrates and protein 15-30 minutes after. I have seen no benefit from spiking my insulin with simple carbohydrates immediately after a workout. I feel that consuming complex carbohydrates consistently throughout the day is enough to replenish my glycogen without the fat gain.
There's a lot that can be covered here, and the depth depends on background and belief system.
Every other month carbs are evil and fats are essential.
Post-workout nutrition seems to take on this crazy fad and need with all of us bb-ers. What do I need, how much do I need, what should I take, whats the best form?
Glycogen is depleted after your workout and your hormones are primed to saturate your body with glycogen, so a decent amount of carbs may be essential but it depends on the level of depletion during your workout. Too much at this time can be counter-productive and that depends on your sensitivity to insulin. You need to find what works for you and your body. I am really against having higher levels of fats post-workout as fats slow the absorption of nutrients and fibrous foods have a similar effect. I do not see why at a time your body can be super saturated with nutrients a person would decide to slow this process with fats. Do not dump loads of carbs into your sytem and thinking it will get you Jay Cutler status. Maybe the athlete Jay Cutler, but more along the lines of becoming a diabetic vs. throwing for 1000s of yards and playing in the NFL. I find that for myself as well as clients that 3 larger meals (breakfast, pre-, and post- workout) should comprise most of your calories for the day and the 2-3 other meals taking up the remainder. Divide up your meals in a balanced fashion and you should be safe. Again, keep the fats lower during the immediate post-workout meal.
I believe pre-workout nutrition is far more important then post-workout. You must make sure your blood sugar/glycogen stores are elevated when going into a workout because if they are not your workout will suffer and your muscle won't work properly. You will either start out good and hit a wall or just plain not have a good workout. Then after a workout just make sure you continuously get your scheduled balanced meals in to keep nutrient intake flowing.
Years ago I argued post workout nutrition and it's lack of credibility and a majority said I didn't know what I was talking about. Many reports out there showed how carbs plus protein post-workout improve glycogen stores and speed recovery and blah blah but does it make a overal huge difference in lbs of muscle and recovery? The answer is no. Many can get the same results by just properly timing their well balanced meals. Studies have shown that your body is gonna get the nutrients it needs at it's own rate. As alex mentioned our system is gonna replenish itself whether we want it to or not. It's gonna do what it takes to repair, build and keep going. I'm glad the hype is starting to fade and the real knowledge is starting to be seen. I mean come on? Ask yourself? How did guys build muscle before all these supplements and methods came about? They trained hard and ate real FOOD! You'd think they were at a disadvantage or something but we probably are cause we fall to a lot of hype and we wast a lot of money because of it.
So crucial or counterproductive? Possibly counterproductive because of the big unnessesary insulin spike.
Lord, whom shall we go away to? You have sayings of everlasting life"- John 6:68
WHAT has science offered?
for me a ton of carbs post workout just keeps me blotted and feeling huge. What works for me... NOT ALL... is between 40-60g of protein and maybe 20-30g of carbs from rice cakes, or something of the sort. Depending on the level of exertion I will have as little as 10-15g of carbs, simply to help with the digestion process. And a few G's of fish oil
And another meal, with the same or slightly more carbs 90-150 minutes later.
Post/Shake 30g Whey Concentrate/Isolate , 10g Casein , maybe some Soy as well.
for me crap like maltodextrin , waxy maize , and other sugary crap that seems to be in so many post work out products just sucks. I like the rice cakes, or maybe some slices of ezekial bread.
Any thoughts on Gatorade pre-workout?