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.
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.
With this "uniques metaboic state" your body will accept more nutrients but the problem is the combiniation of a protein and carb source together has been shown to provide just as much as an insulin spike as a high carb drink by itself. The result will be an adequate inusulin spike, steady stream of glucose and amino's, and the advantage of not having excess glucose being stored as fat. Everyone above is correct, but I can achieve the saem results with a lower GI source with many more benefits.
Simple and complex carbohydrate-rich diets and muscle glycogen content of marathon runners.
Roberts KM, Noble EG, Hayden DB, Taylor AW.
Faculty of Physical Education, University of Western Ontario, London, Canada.
The effects of simple-carbohydrate (CHO)- and complex-CHO-rich diets on skeletal muscle glycogen content were compared. Twenty male marathon runners were divided into four equal groups with reference to dietary consumption: depletion/simple, depletion/complex, nondepletion/simple, and nondepletion/complex. Subjects consumed either a low-CHO (15% energy [E] intake), or a mixed diet (50% CHO) for 3 days, immediately followed by a high-CHO diet (70% E intake) predominant in either simple-CHO or in complex-CHO (85% of total CHO intake) for another 3 days. Skeletal muscle biopsies and venous blood samples were obtained one day prior to the start of the low-CHO diet or mixed diet (PRE), and then again one day after the completion of the high-CHO diet (POST). The samples were analysed for skeletal muscle glycogen, serum free fatty acids (FFA), insulin, and lactate and blood glucose. Skeletal muscle glycogen content increased significantly (p less than 0.05) only in the nondepletion/simple group. When groups were combined, according to the type of CHO ingested and/or utilization of a depletion diet, significant increases were observed in glycogen content. Serum FFA decreased significantly (p less than 0.05) for the nondepletion/complex group only, while serum insulin, blood glucose, and serum lactate were not altered.
It is concluded that significant increases in skeletal muscle glycogen content can be achieved with a diet high in simple-CHO or complex-CHO, with or without initial consumption of a low-CHO diet.
So, were both right, but it can be achieved with a better and smarter carbohydrate source.
The effect of free glutamine and peptide ingestion on the rate of muscle glycogen resynthesis in man.
van Hall G, Saris WH, van de Schoor PA, Wagenmakers AJ.
Department of Human Biology, Maastricht University, The Netherlands.
[email protected]
The present study investigated previous claims that ingestion of glutamine and of protein-carbohydrate mixtures may increase the rate of glycogen resynthesis following intense exercise. Eight trained subjects were studied during 3 h of recovery while consuming one of four drinks in random order. Drinks were ingested in three 500 ml boluses, immediately after exercise and then after 1 and 2 h of recovery. Each bolus of the control drink contained 0.8 g x kg(-1) body weight of glucose. The other drinks contained the same amount of glucose and 0.3 g x kg(-1) body weight of 1) glutamine, 2) a wheat hydrolysate (26% glutamine) and 3) a whey hydrolysate (6.6% glutamine). Plasma glutamine, decreased by approximately 20% during recovery with ingestion of the control drink, no changes with ingestion of the protein hydrolysates drinks, and a 2-fold increase with ingestion of the free glutamine drinks. The rate of glycogen resynthesis was not significantly different in the four tests: 28 +/- 5, 26 +/- 6, 33 +/- 4, and 34 +/- 3 mmol glucosyl units x kg(-1) dry weight muscle x h(-1) for the control, glutamine, wheat- and whey hydrolysate ingestion, respectively.
It is concluded that ingestion of a glutamine/carbohydrate mixture does not increase the rate of glycogen resynthesis in muscle. Glycogen resynthesis rates were higher, although not statistically significant, after ingestion of the drink containing the wheat (21 +/- 8%) and whey protein hydrolysate (20 +/- 6%) compared to ingestion of the control and free glutamine drinks, implying that further research is needed on the potential protein effect.
This shows that a combo wheat/whey had higher glycogen resynthesis than the glucose/glutamine mix. THey weren't significantly different but shows once again that it can be ahcieved both ways. Its only smarter to go with a lower GI source to eliminate excessive spikes and glucose storage.