Im not so much concerned with glycogen replenishment, but the possible benefits of insulin around the workout and the increased sensitivity to insulin after workout. And the addition of carbs with protein/BCAA's, resulting in increased protein synthesis.
Since, we are on this subject.
What would you personally recommend for macros/supplements, as an optimal pre, intra, and post workout.
For bulking I know he would do 1.3-1.5g protein bw, 400+g carbs and lotsa healthy fat.
Actually, on a bulk I would recommend the following:
300-500 calorie surplus
1g protein/lb BW (no need for more, as the heavy intake of carbs on a bulk is quite protein-sparing)
0.45g fat/lb BW (IMO the minimum for healthy hormonal production and other bodily functions)
Fill in the rest of the calories however you please, preferably with carbs (this number will actually come out to a lot of carbs if you're doing it right)
This is very interesting to me.. Idk what the hell you're talking about man, cause I have a REALLY fast metabolism, and I'm barely full for the first half of my workout, and I KNOW by the time im done im flat and depleted.
I don't understand how you would recommend not eating carbs post w/o, I've always understood that carbs "shuttled" the protein in,
and could you please explain how it isnt optimal in a bulking session? you didnt really clarify
^^ ahh thanks daycrawler that actually makes ALOT of sense. I mean I completely agree that it is more important to worry about your macros than it is to worry about timing.
Yeah sorry, when I said it wasn't optimal, I didn't mean that it was suboptimal; rather, it was just as relevant as consuming carbs at any other time of day.
Also, if you are flat and depleted at the end of your workout, I take it you are engaging in a bodypart split (one part each day)? If this is the case, you typically have 3-7 days to replenish the glycogen for the body part, rendering postworkout nutrition no more important than any other meal. Further, carbs are not necessary to "shuttle" the protein...studies have been done on this postworkout insulin spike, and as stated earlier, the first phase of the spike is carbohydrate-independent. Whether you consume carbohydrates or not, the protein will be "shuttled" perfectly well. Now if you eat 2-3 hours after your workout, the carbohydrate-DEPENDENT spike comes into play, so if you're hitting a set amount of carbs each day, I'd actually opt for more carbs in your post-post-workout meal and less or none in your immediately postworkout shake.
