Lyle:
Muscle Growth and Post-Workout Nutrition : Bodyrecomposition
Which leads us towards an ideal of post-workout nutrition. F
irst and foremost I should point out that if you train and don’t eat anything afterwards (and this assumes you haven’t eaten a few hours before), the body will actually remain in a net catabolic state. That is, protein breakdown will be greater than protein synthesis. That’s bad.
But only really applies if you’re training first thing in the morning after a fast (how many studies are done) and haven’t eaten anything.
The answer there is clearly protein alone which will be vastly superior to carbohydrate alone. Because while consuming carbohydrates will decrease protein breakdown, only protein will increase protein synthesis (and provide the building blocks for building new muscle).
In any case,
that’s the overall conclusion that I draw from looking at the body of literature: while protein alone is superior to carbohydrates alone, the combination of the two will have the greatest impact on promoting muscle growth (as well as having other beneficial effects on muscle glycogen, etc). How much of each? Well that depends on a host of other factors that will have to wait for a later article (The Protein Book)
Alan Aragon:
http://www.nsca.com/videos/conference_lectures/nutrient_timing_revisited/
When are Carbs and Protein VERY Important Post-workout?
Carbs:
- During leg Training + HIIT Cardio or doing a 2-3 hour intense workout session
Protein:
-Resistance Training in a fasted state (no meal consumed at least 3-4 hours prior)
When are Carbs and Protein of lesser importance Post-workout?
Carbs:
- 1-2 hour training session after a pre-workout meal (Small or mixed 2-3 hours prior to session)
Protein:
- Training after a meal composed of 20-40g Protein at least 1-2 hours prior to a workout in a fed state.
Overall Cliffs:
- Nutrient Timing can be beneficial but window of opportunity is not as big as believed
- Provided protein rich meal 3-4 hours prior to training, there is no stress about immediate post-workout protein supplement or meal
- Consume .4-.5g/kg of LBM in a pre/post workout exercise window spaced 4-6 hours depending on meal size.
-
Post workout carb intake does not meaningful increase aabolicsm unless doing a 2 a day workout session involving same muscle groups. Glycogen is not a limting factor if you can consume enough Carbohydrates daily in the 24 hour period.
Layne Norton also has a video on Carbohydrate Metabolism:
[video=youtube;4T05SZ5JcwA]https://www.youtube.com/watch?v=4T05SZ5JcwA[/video]
*discuss carbohydrates and their effects on anabolism, fat loss, metabolism, and metabolic adaptation.
30g glucose vs. 90g glucose post workout with 30g whey:
Muscle protein breakdown has a minor role in the protein anabolic response to essential amino acid and carbohydrate intake following resistance exercise | Regulatory, Integrative and Comparative Physiology