from food, i didnt mean from carb slam.
Total calorie intake is more important for dictating what will happen with your body. I am assuming you want lean gains, so you need to workout the level of calories it takes for you to maintain weight, and then add about 300kcals on top of that per day. This should be done with your total diet, not just by adding more carb powders btw.
Carbohydrates are not essential nutrients, therefore while the government may have (grossly outdated?) views on recommended daily intakes, daily intake of carbohydrate is not necessary given sufficient protein.
hold my earings, and my wig
A lot of government-recommended RDAs are based on outdated knowledge from the 70's and 80's.
Replenishing glycogen is fine, but simple carbs post-exercise are not a necessity. Anytime you eat protein or carbs you illicit an insulin response. You don't need to focus on simple sugars to have that effect.
Want to keep insulin levels low? Fast.
I'll say it again, carbohydrates are not essential nutrients. And you have to laugh that the RDA is a generic 300g for every one. And 2500kcals is the recommended daily calorie intake for every man, regardless of body type.
Just so no one thinks i am a low-carb or paleo quack, i am pro-carbs post-workout. In fact, i have quite a lot of calories post-workout.
Haha, cheers mate
Fair enough, 1g/kgLBM of carbs is usually optimal for glycogen repletion in most people, the type is usually dependent on what camp you're in
I really like a combination of WMS and Dextrose so Carb Slam would be ideal, but if you were eating soon after training (<45mins) then it's possibly not needed.
The type of training you're doing would also have some bearing on how much would be required. E.g. Someone engaging in a higher volume program would require a higher intake than someone on a lower volume program.Haha, cheers mate
Fair enough, 1g/kgLBM of carbs is usually optimal for glycogen repletion in most people, the type is usually dependent on what camp you're in
no its not really 300 ... thats a general number its i believe 129 or 131 whatever it is to keep you out of ketosis, the rest comes from the caloric needs that need to be met after the DRI for protein and fat are met they figure.... hey now lets just add an tremendous amoun of carbs to off set the bull**** the ADA laid out.
you saying 129 or above will put me out of ketosis?
according to ADA you need to eat at that amount or above to stay out of ketosis,
sorry for this upcoming stupid Q but whats a starchy carb? idk what it is
ketones are converted from fatty acids and acetyl CoA
how low carbs diet are we talking?
so does protein son! A high protein diet, whether ITs combined with low carbs, fats, or both is what really preserves muscle mass, which in turn preserves strength.
even if protein is high on calorie deficit diets its almost inevitable to preserve all muscle most of it yes but not all of it
You can preserve nearly all if you follow lyle mcdonalds workout recs. Do 6-8 sets heavy, 6-8 reps. Leave one real tough rep in the tank. Not trying to tear your muscles up where it's hard to repair but just keep the strength up. Oviously the more strength you hang on to the more muscle you hang on to. Workout each body part 2 times a week and don't allow yourself to lose more than 2 reps on any excersie now matter how much will power it takes.
Haha, cheers mate
Fair enough, 1g/kgLBM of carbs is usually optimal for glycogen repletion in most people, the type is usually dependent on what camp you're in
@ OP: i agree with UKStrength on this one, i usually go for 20g carb slam + 20g dextrose mixed in my WPI (25-30g) p.w.o shake, & this done year-round regardless of whether i'm trying to bulk or cut.Thats correct, but this thread took on a new life! My question was answered a loooong time ago! Thats cool, ill take the rep. points!~^
I've been reading Alan's stuff for years. In fact, my first sentence in this thread was "Total calorie intake is more important for dictating what will happen with your body." I am not a low carb quack or a paleo-tard.
Oh than i appologize. I got the opposite impression from your firs post. I total agree cal in vers cal out is really what matters.
please show me your research, because i have 2 articles that show that low carb doesnt preserve muscle the way ketones do, and that fat burns in an AMINO acid flame.
For the sake of playing devil's avocado, an insulin response does equate an insulin spike. Isn't this what many are after PWO due to the benefits of high amounts of insulin spike? Am I even using the right terminology? :sad6:
you dont need insuline to activate glut 4 and thus amino acid uptake,
all calories are NOT created equal as they all have a different responce on ones body,
Aren't GLUT1 always present? They are concentrated highly in the blood brain barrier, which makes sense as it means that the brain gets dibs on any incoming glucose. Its also why insulin is necessary, otherwise the brain would drown in sugar.
yes they are, however uptake is present during exersice and ALA supplementation.
Another scenario during which I could see someone adding carbs to their PWO shake (if they take one) would be if they're bulking. I imagine a nice egg white protein/WPI blend would do nice with some vanilla soy milk and powdered oatmeal then follow that up about 60-90 min with a nice juicy :burger: right off the grill. :thumbsup:
bulking there are only a few times you Want carbs, pre, post and post post.
And you're aware that the RDA was established by the department of agriculture? Whose primary crops they are responsible for are hmm oh I dunno carbs? Thats why the food pyramid is so screwball as well.
So instead of the usual protein source with say, rice or potatoes, what would you suggest as a fat source (just to name a few?)
Well-said. :goodpost: Your deduction(s) is quite logical. I can vibe LOL
