I know carbs make you fat especially the simple cars but I also know it's good to take carbs after workout, but does it matter which carbs to take without getting fat ? and how many grams ?
This is SO incredibly wrong, as ambulldog already pointed out.I know carbs make you fat especially the simple cars but I also know it's good to take carbs after workout, but does it matter which carbs to take without getting fat ? and how many grams ?
Wow - someone needs to be EDUCATED! Carbohydrates do NOT make you fat! I get so sick of people spouting nonsense about carbohydrates being the cause of their fat and inability to lose it. Overeating and not exercising makes you fat - don't put the blame onto something else if one cannot be disciplined and take responsibility for their own body!I know carbs make you fat especially the simple cars but I also know it's good to take carbs after workout, but does it matter which carbs to take without getting fat ? and how many grams ?
You can use Gatorade if you want. If you want to use sugar, just use straight dextrose.someone told me to take gatorade after workout, isnt that all sugar and crap ?
I usually take in 30 grams of whey protein and 50 grams of simple sugars (grape juice) directly after my workout, and then have a protein/complex carb meal (30 grams protein/100 grams complex carbs) about 1-1.5 hrs. afterward. You don't have to worry about fat accumulation in the post-wo anabolic window, because your body uses this period of time to re-synthesize glycogen and replenish amino acid stores in skeletal muscle.......I know carbs make you fat especially the simple cars but I also know it's good to take carbs after workout, but does it matter which carbs to take without getting fat ? and how many grams ?
Seems that the fast carb after workouts (edit) info is based off older knowledge. It is my understanding that the recent info based on studies out by Aragon is suggesting that complex carbs are still superior nutrition regardless on whether they are directly postworkout or not.Wow - someone needs to be EDUCATED! Carbohydrates do NOT make you fat! I get so sick of people spouting nonsense about carbohydrates being the cause of their fat and inability to lose it. Overeating and not exercising makes you fat - don't put the blame onto something else if one cannot be disciplined and take responsibility for their own body!
Whether you use carbohydrates post-workout is going to differ depending on the individual. There are several trains of thought, including no carbohydrates post-training, to maximize Growth Hormone impulses. However, I have always said (and this comes from being an athlete and actually caring about athletic performance) is to have ~50g of carbohydrates post-training. Simple carbohydrates are the best because they get into the bloodstream faster, but I actually prefer a mix of simple and complex carbohydrates. If you're going to use only simple carbohydrates immediately post-training, then have a decent meal ~30 minutes after that containing complex carbohydrates.
In the end, what you do should be specific for YOU, and the best option for YOU!
You can use Gatorade if you want. If you want to use sugar, just use straight dextrose.
~Rosie~
Like I said, I prefer a mix of simple and complex carbohydrates post-training.Seems that the fast carb after meals info is based off older knowledge. It is my understanding that the recent info based on studies out by Aragon is suggesting that complex carbs are still superior nutrition regardless on whether they are directly postworkout or not.
Sure simple sugars can be incorporated if they fit your macros, but the speed with which they are assimilated seems to be irrelevant, so using that as a reason to use simple sugars is outdated.
Like I said, I prefer a mix of simple and complex carbohydrates post-training.
Re sports, you'll find the simple post-training very much still practiced.
Also like I said, you have to find what works right for YOU as an individual - never mind what is conventional or supposed to be the best.
~Rosie~
There is always going to be broscience and anecdotal evidence.I agree you will find it still practiced. But there is enough broscience going around to practice many things that may not be the most beneficial (such as fasted cardio).
I think following the trend of legit scientific studies should be the basis for any nutrition and supplementation protocol
I fully support your right to do what you feel works best for you. But you stated earlier that simple carbs are the best for postworkout, I do not want those coming into the thread to take that as a hard truth.There is always going to be broscience and anecdotal evidence.
That, but also personal experience, finding what works best for the specific individual in question. Individual differences must always be taken into account and what may be "beneficial" for one individual is not always going to be beneficial for another, regardless even of the "scientific evidence" for it. There are always going to be the anomalies to everything as well - trust me when I say I know that from experience!
Fasted cardio for fat loss is not better than non-fasted, I know, but some people prefer to train fasted - I know I do (I don't like having food in my stomach when training, even though when I was cycling I would chuck back several thousand calories and then go out training immediately afterwards), and I personally don't notice a difference in performance re fasted or non-fasted training.
~Rosie~
If you are looking to add postworkout carbs use oats instead of fast carbs.Now im confused, somone says complex carbs, someone else says simple, the rosie girl says whatever that works for you, o really ? loool
IS THERE Anyyyyyyyy research that gives only ONE ANSWER ?
Thank YOU SIR ! That's what Im looking for, scientific researchesIf you are looking to add postworkout carbs use oats instead of fast carbs.
Fast sugars are ok if they fit into your macros but are not optimal according to the most current scientific studies
This was my main point.IS THERE Anyyyyyyyy research that gives only ONE ANSWER ?
NP, pm me if you have any other questionsThank YOU SIR ! That's what Im looking for, scientific researches
first markusrules ask a great question. its something I was always unsure about.I usually take in 30 grams of whey protein and 50 grams of simple sugars (grape juice) directly after my workout, and then have a protein/complex carb meal (30 grams protein/100 grams complex carbs) about 1-1.5 hrs. afterward. You don't have to worry about fat accumulation in the post-wo anabolic window, because your body uses this period of time to re-synthesize glycogen and replenish amino acid stores in skeletal muscle.......
fairly new here, to be honest the search here sux.another pwo carb thread...i guess the search function is broken...
this topic has been covered a zillion times, heres my 2 pennies....low gi vs high gi makes zero difference, carbs and protein or protein alone makes zero difference...i personally drink bcaa's/eaa's after my workout and then eat roughly 4 hours later, been doing this for awhile and still make gains....i do sometimes have a high calorie shake with carbs and pro if im hungry after my workout but not because of the "pwo anabolic window"fairly new here, to be honest the search here sux.
this ^^^^^^^^ end thread.....Complex vs simple carbs post workout is going to be a very minimal difference if any.
Or in other words, it doesnt matter
you may want to update with research that has been done over the last 150 years. a simple way to find thousands of peer reviewed research journals proving you wrong is look at the books by gary taubes: good calories, bad calories & why we get fat.Wow - someone needs to be EDUCATED! Carbohydrates do NOT make you fat! I get so sick of people spouting nonsense about carbohydrates being the cause of their fat and inability to lose it. Overeating and not exercising makes you fat - don't put the blame onto something else if one cannot be disciplined and take responsibility for their own body!
~Rosie~
my only concern with this is what is balanced. people always seem to go right to balance but when i have asked what is balanced i will get 15 different answers from 10 different people. and yes that was not a typo. i said 15 from 10.A balanced diet has been the key since the beginning of humanity and it will continue to be. Moderation is everything. Stop jumping on the latest dieting fad without doing your own research.
are you saying that eating beyond glycogen replenishment post workout will directly lead to fat?There are so many laughable posts in this thread. Anyone with a nutrition degree or a shred of unbiased, scientific data willing to post?
You will get fat if you eat too much in the postworkout window. You are likely not glycogen depleted and glycogen resynthesis is not a "primary" concern.
There is nothing inherently wrong with carbs for body composition. They are nonessential, yes, but they have plenty of benefits (and a few downsides as far as longevity is concerned).
A balanced diet has been the key since the beginning of humanity and it will continue to be. Moderation is everything. Stop jumping on the latest dieting fad without doing your own research.
Well, I finished work out 10:15pm. I am just finishing eating 1600kcal meal of my 4000kcal daily target. A meal with 18oz stake on the plate. It's 11:30pm now. Gonna hit bed in an hour. Works for me.what if you work out late? during the week i don't leave the gym until 10PM and although I do take a protein shake after, i won't put food in my stomach that late and then go to bed at 11.
Great post. Slowly, but surely people are starting to realize that the magic window where you have to have all these things (i.e. supplements, and the window was created by supplement companies) or else you will never have muscle is starting to go out. Do people think our ancestors had zero muscle? That they had no energy? That they didn't have an ounce of strength because after they lifted (read: did work) they didn't have access to simple carbs and whey immediately post-workout.So we see that muscle glycogen will be replenished with either form of carb (both slow and fast) and that there is no real benefit in creating a big insulin spike post workout. So with no clear benefit to spiking our insulin post workout it seems all we do is increase the risk of adipose storage.
Yes a large spike will refill glycogen faster but does this equate to a faster rate in muscle resynthesis? Does faster glycogen replenishment equate to increased protein synthesis?
From what I have seen, no.
Okay, that's all how it relates to glycogen, now how about the research on cortisol? A higher insulin spike will blunt cortisol to a greater degree, and blunting cortisol has a corresponding decrease in muscle breakdown...So we see that muscle glycogen will be replenished with either form of carb (both slow and fast) and that there is no real benefit in creating a big insulin spike post workout. So with no clear benefit to spiking our insulin post workout it seems all we do is increase the risk of adipose storage.
Yes a large spike will refill glycogen faster but does this equate to a faster rate in muscle resynthesis? Does faster glycogen replenishment equate to increased protein synthesis?
From what I have seen, no.
Still no comment?Yes a large spike will refill glycogen faster but does this equate to a faster rate in muscle resynthesis? Does faster glycogen replenishment equate to increased protein synthesis?
From what I have seen, no.
Very poor argument. Look how skinny Native Americans were. Look how skinny current indigenous tribes are, both in South America and Africa. Our ancestors looked nothing like bodybuilders...Do people think our ancestors had zero muscle? That they had no energy? That they didn't have an ounce of strength because after they lifted (read: did work) they didn't have access to simple carbs and whey immediately post-workout.
That's precisely what I do . It's a great time for creatine also.I usually take in 30 grams of whey protein and 50 grams of simple sugars (grape juice) directly after my workout, and then have a protein/complex carb meal (30 grams protein/100 grams complex carbs) about 1-1.5 hrs. afterward. You don't have to worry about fat accumulation in the post-wo anabolic window, because your body uses this period of time to re-synthesize glycogen and replenish amino acid stores in skeletal muscle.......
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