Determinants of post-exercise glycogen synthesis during short-term recovery
- Thread starter bachovas
- Start date
BIGnaturalBROCK
New member
Bobo said:Nelson said:There`s so many studies for & against high-GI post-exercise.
Which study do you base your diet on?
Well then lets look at all the facts then.
1. Will muscle glycogen be replenished with either form of carbohydrate? Yes.
2. Had there been any study saying the faster muscle glycogen is replenished the better for muscle growth? Not really. They say muscle glycogen resynthesis isn't changed. If we were concerned with replenishing muscle and liver glygogen fast for energy requirements then its a whole different story. We're not concerned with that here. Strickly muscle repair.
2. Is there any benefit of creating a HUGE insulin spike? IMO, no because muscle gylocgen replenishment in its first phase is independent of insulin. After that its followed by a slower insulin dependent phase. Sound like low GI would be better for that without the risk of excess glucose being present.
So after lookin at those points deduced from the studies above it seems both methods work. One method just has a bigger risk of creating a nice little tire around your waist
You guys judge for yourselves.
mr bobo, high gi carbs dont make a tire around your waist post-workout because the carbs will be stored in muscles not as fat,
i havent heard of anyone constantly eating high gi carbs for hours after a workout, wich is the only way high gi carbs could cause a spare tire. compared to the same calorie intake to a low gi pw meal.
imho the best post-workout nutrition is a high g.i./protein shake, followed by a low gi and protein meal, show me a study that shows this instead of all these studies of just low gi or just high gi pw meals, based on cardio workouts and rats.
frankly, cardio and rats have nothing to do with my weight training.
jdhar
New member
BIGnaturalBROCK said:
Shouldn't it be your job to show a study advocating High GI carbs? Bobo has taken a stance on Low-GI carbs, and quite frankly, has proved it quite well, backing it up with studies and the reasoning to follow it. IF you are advocating High-GI carbs, it would be your job to show proof of why it is better, no?
BIGnaturalBROCK
New member
jdhar said:
it would, i dont see the problem with me asking for a more in-depth study tho
cheers
LunaHotel
Member
OK here's some unsubstantiated opinion, sprinkled with some logic.
1. Low-GI vs High-GI immediately postworkout. Bobo is *RIGHT* Anyone who argues, reread the thread, proof is there.
BUT
2. Bobo's point is about GLYCOGEN resynthesis RATE ... and in a secondary manner, AMOUNT.
WHAT ABOUT
3. Muscle protein resynthesis.
4. Muscle GROWTH which is slightly different from point 3.
This is not adressed in these studies. What I have found is that :
Paracrine IGF-1 is a very potent generator of muscle satellite cells. These are the cells that fuse with the muscle cell, which increase the myonuclear number (number of nuclei in the myocite) which is responsible for the muscle cell size, as the "myonuclear domain" is pretty constant. Myonuclear domain is how much volume per nucleus a muscle cell has. Exocrine IGF-1 which some people will say "it doesn't grow your muscles, it just makes satellite cells" is had by having insulin while there is GH in the system. GH decreases rapidly after exercise.
If you don't make satellite cells, your muscles will not grow in SIZE. The fusing part comes from exercise stimulation and testosterone. For strength gains all you need is more contractile protein, which does not require so much fusing of satellite cells, but protein resythesis.
I thought this was really well known? Shall I start another thread and post studies?
[EDIT: Er... What I'm saying here is that having a large insulin spike immediately postworkout will not do a thing for muscle glycogen resynthesis but will maximize sattelite cell manufacture, which is an important bottleneck in muscle SIZE. There.]
1. Low-GI vs High-GI immediately postworkout. Bobo is *RIGHT* Anyone who argues, reread the thread, proof is there.
BUT
2. Bobo's point is about GLYCOGEN resynthesis RATE ... and in a secondary manner, AMOUNT.
WHAT ABOUT
3. Muscle protein resynthesis.
4. Muscle GROWTH which is slightly different from point 3.
This is not adressed in these studies. What I have found is that :
Paracrine IGF-1 is a very potent generator of muscle satellite cells. These are the cells that fuse with the muscle cell, which increase the myonuclear number (number of nuclei in the myocite) which is responsible for the muscle cell size, as the "myonuclear domain" is pretty constant. Myonuclear domain is how much volume per nucleus a muscle cell has. Exocrine IGF-1 which some people will say "it doesn't grow your muscles, it just makes satellite cells" is had by having insulin while there is GH in the system. GH decreases rapidly after exercise.
If you don't make satellite cells, your muscles will not grow in SIZE. The fusing part comes from exercise stimulation and testosterone. For strength gains all you need is more contractile protein, which does not require so much fusing of satellite cells, but protein resythesis.
I thought this was really well known? Shall I start another thread and post studies?
[EDIT: Er... What I'm saying here is that having a large insulin spike immediately postworkout will not do a thing for muscle glycogen resynthesis but will maximize sattelite cell manufacture, which is an important bottleneck in muscle SIZE. There.]
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