The belief that we need carbs (and protein) during a minimal window post workout has been debunked years ago.
well, not actually, im suprised at this, as im on the other side of the fence.
most recent study on this, august 2012, published in the journal of strength and conditioning, (sports nutrition)
i can copy the enire article for you, but that'll cost you something. lol.
the pratical aplication i'll write it for you:
" Ahearing to the principles of nutrient timing while engaging in a resistance training program will maximize the adaptive response to the stimulus provided by the exercise program.
Specifically, timed ingestion of protein/essential amino acids & carbohydrate will replenish skeletal muscle glycogen, reduce muscle soreness, and rates of protein degradation, induce a positive net protein balance, and amplify strength and lean muscle mass gains beyond what would be realized from a resistance training program alone.
Currently, there is not a consensus on the amounts of protein/eaa/carbs that is needed to maximize these gains.
Based on the available literature, 1g/kg/h of carbohydrate (taken immediately after and then again 1hr later) will effectively restore depleted skeletal muscle glycogen and decrease degradation.
In regards to protein, around 20-25g of high quality fast-digesting protein taken immediately after resistance exercise appears to maximize proetin synthesis, reduce muescle soreness, and increase skeletal muscle hypertrophy.
On a scale that is rlative to body weight, .25g of high-quality fast digesting protein per kilogram of bodyweight would likely supply adequate amounds of the essential amino acids needed to realize the aforementioned benefits.
The research supporting these recommendations has accumulated over the past 10-15 years, and there is a great deal of apreciation that is because of those researchers who have contributed to the advancement of the science of nutrient timing.
Looking forward, research is needed to investigate the effects of nutrient timing using resistance-trained individuals who are participating in a longer term (several months) resistance training program."
whew, my neck is tired from looking at all that an typing it.
anyhow, i believe the research is positive concerning post workout nutrition, and nutrient timing.
"Nutrient timing for Resistance exercise
Bill I. Campbell, phd, cscs, colin d. wilborn, phd, cscs, atc, Paul m. la bounty, phd, mpt, cscs, and Jacob m wilson, phd, cscs, School of Physical Education & Exercise Science, UNiversity of South Florida, Tampa Florida, Coolege of Education, University of Mary Hardin-Baylor, Belton Texas; School of Education, Baylor University, Waco, Texas; an Department of Health Sciences and Human Performance, University of Tampa, Tampa Florida."
