nazzysmith
kuncesmith
Protein spikes insulin same as high GI carbs
Protein spikes insulin same as high GI carbsCarbs do not make muscles grow they simply replenish glycogen stores, I believe the OP was referring to weight loss, carbs are not required or essential for weight loss, they can however be useful in spiking insulin and assist in the transport of protein into the muscles.If I was aiming to lose weight I would personally use a low carb high protein diet.
For training purposes there is a window after post workout for increased glycogen uptake... Therefore there are potential benefits derived from carbs straight after excercise... If you are training multiple days in a row that is...What's the opinion on this?1.carbs for muscle growth2. protein for muscle repair
What's the opinion on1.carbs direcyle growth2. protein for muscle repair[/there a]For training purposes there is a window after post workout for increased glycogen uptake... Therefore there are potential benefits derived from carbs straight after excercise... If you are training multiple days in a row...
in the early 90s I read about the 30 minute "glycogen window", even before I read about the 30 minute "protein window"!
in the early 90s I read about the 30 minute "glycogen window", even before I read about the 30 minute "protein window"!
Poor fats missed out.
I think carbs and protein after straight after workout is more important for multiple training sessions in the one day.
Doing gym sessions multiple days in a row are unlikely to be strenuous enough to make much of a difference.
Protein window is BS.... Carb window is there but type of training and indiviual makup will differ greatly person to person.. in the main I doubt it really matters provided your diet is right anyways...in the early 90s I read about the 30 minute "glycogen window", even be I read about the 30 minute "protein window"!
Agreed!Poor fats missed out. I think carbs and protein after straight after workout is more important for multiple training sessions in the one day. Doing gym sessions multiple days in a row are unlikely to be strenuous enough to make much of a difference.
Distilling the data into firm, specific recommendations is difficult due to the inconsistency of findings and scarcity of systematic investigations seeking to optimize pre- and/or post-exercise protein dosage and timing. Practical nutrient timing applications for the goal of muscle hypertrophy inevitably must be tempered with field observations and experience in order to bridge gaps in the scientific literature. With that said, high-quality protein dosed at 0.4–0.5 g/kg of LBM at both pre- and post-exercise is a simple, relatively fail-safe general guideline that reflects the current evidence showing a maximal acute anabolic effect of 20–40 g [53,84,85]. For example, someone with 70 kg of LBM would consume roughly 28–35 g protein in both the pre- and post exercise meal. Exceeding this would be have minimal detriment if any, whereas significantly under-shooting or neglecting it altogether would not maximize the anabolic response.
Due to the transient anabolic impact of a protein-rich meal and its potential synergy with the trained state, pre- and post-exercise meals should not be separated by more than approximately 3–4 hours, given a typical resistance training bout lasting 45–90 minutes. If protein is delivered within particularly large mixed-meals (which are inherently more anticatabolic), a case can be made for lengthening the interval to 5–6 hours. This strategy covers the hypothetical timing benefits while allowing significant flexibility in the length of the feeding windows before and after training. Specific timing within this general framework would vary depending on individual preference and tolerance, as well as exercise duration. One of many possible examples involving a 60-minute resistance training bout could have up to 90-minute feeding windows on both sides of the bout, given central placement between the meals. In contrast, bouts exceeding typical duration would default to shorter feeding windows if the 3–4 hour pre- to post-exercise meal interval is maintained. Shifting the training session closer to the pre- or post-exercise meal should be dictated by personal preference, tolerance, and lifestyle/scheduling constraints.
Even more so than with protein, carbohydrate dosage and timing relative to resistance training is a gray area lacking cohesive data to form concrete recommendations. It is tempting to recommend pre- and post-exercise carbohydrate doses that at least match or exceed the amounts of protein consumed in these meals. However, carbohydrate availability during and after exercise is of greater concern for endurance as opposed to strength or hypertrophy goals. Furthermore, the importance of co-ingesting post-exercise protein and carbohydrate has recently been challenged by studies examining the early recovery period, particularly when sufficient protein is provided. Koopman et al [52] found that after full-body resistance training, adding carbohydrate (0.15, or 0.6 g/kg/hr) to amply dosed casein hydrolysate (0.3 g/kg/hr) did not increase whole body protein balance during a 6-hour post-exercise recovery period compared to the protein-only treatment. Subsequently, Staples et al [53] reported that after lower-body resistance exercise (leg extensions), the increase in post-exercise muscle protein balance from ingesting 25 g whey isolate was not improved by an additional 50 g maltodextrin during a 3-hour recovery period. For the goal of maximizing rates of muscle gain, these findings support the broader objective of meeting total daily carbohydrate need instead of specifically timing its constituent doses. Collectively, these data indicate an increased potential for dietary flexibility while maintaining the pursuit of optimal timing.
Post workout? Should it really change whether you're trying to lose weight or gain. Still need to refuel the muscles. Just less calories throughout the day?
I would eat that meal of that day that has the most amount of calories.What do you eat after a workout when trying to lose weight?
Remember when the AFL/VFL players used to always eat Snakes (lollies) after a match. Now its Powerade or Gatorade. Not sure how much of that is electrolyte and hydration related or sponsorship requirements. Probably a bit of both?
They are somewhat endurance athletes.
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