After training your body is in a unique metabolic state where your muscles will accept more nutrients due to muscle substrate depletion caused by training. With this understanding you want to take full advantage of this key time period , by using certain foods that will provide a very efficient nitrogen source and a high glycemic index carbohydrate to elevate blood glucose levels. As a result of increase blood glucose, an increase in insulin will result. The resulting increase in insulin due to the consumption of the high GI carbs will enhance nutrient transport into muscle tissue even further at this very opportune time. This unique nutrient combination has a substantial hyper-nutrient transport effect.Originally posted by Bobo
Show me why. Studies have shown that the combination of a protein and carb in itself causes a significant insulin release without the extra glucose. So you get fast transports of nutrients without the disadvantage of excess glucose being stored as fat. THe supplement companies will tell you need high gi sources to glycogen stores and its not true. Why? Its cheaper for them to make. Plus your not even taking into account the glycemic load the shake will produce by itself. In other words, you will get plenty of insulin to transport a steady stream of glucose into muscle glycogen.
The time period after training is when you want to consume high GI carbs for both energy requirements and the insulin response. After this 3 hour time period you want to design your meals and supplementation using the glycemic index to pick food with a lower GI.
Medicine & Science in Sports & Exercise 34;9:1436-1439, 2002.