protein synthesis has been shown to be enhanced for a full 24hrs following a workout. the ‘window of opportunity’ is at least 24hrs long.
increasing insulin by utilizing carbs will enhance protein synthesis the same pwo as it would any other time of day.
if you are caught up on nutrient timing, PWO would be low down on my list of importance. here would be my priority list as i believe that preventing catabolism is easier than trying to further enhance an anabolism.
1. breakfast
2. pre-bed
3. middle of the night
4. pre-workout
5. post workout
i’d even argue that you wouldn’t need to worry at all about pre and post workout nutrition if you are already eating quality frequent meals during the day.
No one is debating protein-synthesis and how it is increased post-workout. Insulin on itself is increased post-workout. So is cortisol and free radicals. And pre-workout nutrition is important, but does not mean a shake, and does not include carbs. I believe you are lumping everything in together, when we are nearly discussing carbs pwo.
With that being said, this is why you eat every 2-3 hours, to assure a steady state of aminos in the bloodstream and controlled insulin release as well as increased nutrient partitioning. Every meal is equally important, you cannot skip one, but this is when nutrient timing comes in. At breakfast and PWO your metabolism is ramped up and can handle carbs, better than any other time of the day.
i’m saying trying to spiking insulin is unnecessary.
i agree, carbs are necessary and are almost impossible to completely remove from your diet. even when i try and keep a low carb diet I still get well over 100g/day. even my pwo shake of slower digesting protein and fat has carbs from the milk. i just don’t see a reason to add more carbs pwo when recovery is a 24hr process and my daily carb intake is usually more than adequate.
Carbs are not necessary and every other meal of the day I do not directly eat carbs other than fruits or vegetables.
of course i want quick results.
but in reality it isn’t possible if you want quality without sacrificing your health.
even with prohormones it is a slow process. sure you can add 10lbs of water, muscle glycogen, body fat and a little muscle. once the water, glycogen and fat is gone you are lucky to retain a few lbs of quality. it’s a slow process to change a physique
i’ve learned to accept this and just stay consistent with my diet and training over time.
No one is debating this. Once again this is a focus on carbs post-workout.
the ‘window of opportunity’ is at least 24hrs long, so as long as you pronk it sometime during that period you will get a wet vagina.
Yes, but it will take another workout aka foreplay to get it wet again.
supplement industry is barely focused on pwo supplements? whey protein and creatine come to mind. both of the lables on my cans say take pwo.
They weren't designed for PWO. They also tell you to take it throughout the day, and even load creatine.
the carb metabolism studies i’ve seen show mixed findings. that leads me to believe that we just don’t know enough about it yet.
Are the studies pwo or daily carb intake. Remember we are discussing PWO carbs only, but you keep going back to daily nutrition.
my opinion on carbs comes more from broscience and personal experience.
i was a D1 Pac-10 scholarship athlete in college. i needed carbs more than ever to recover and be able to train at such a high level. back then my glycogen levels were probably never fully recovered between workouts. you have to remember that many of those pwo studies on CHO/Pro/Amino were run on endurance athletes.
now that i’m just a recreational guy into athletic appearance doing a 1hr weight workout maybe 4-5 days/per week i can recover completely fine on very little carbs.
could i be a bigger mass monster with higher carb intake? yes, probably.
would i be as lean? no, probably not.
I don't know if you completely understand where I cam coming from.
I never said anything about higher carb intake. I am talking about ingesting specifically timed carbs post-workout, where your muscles are primed and fat storage is minimal. So, if you allow yourself 100g of carbs per day, take 50% of those post-workout. And the remaining spread throughout the day.
Carbs are not necessary, but can aid in recovery and growth when they are properly timed. However, the fatter a person is, I would avoid them anytime of the day, until fat level is at a respectable level.
If you do not ingest carbs PWO, what I am currently doing:
0.3g of whey protein per pound
0.2 to 0.3g of glutamine per pound
0.05 to 0.1g of glycine per pound
I do not think it wise to consume milk at pwo. Because of the slow releasing and nutrient blocking potential.
Why don't you try my current PWO protocol and save the milk for an hour later and see how things go? BTW I am working my way to your protocol, just gauging the effects of my current protocol.
