Hey!Being kind of new to CBL and interested in the science behind it, I hope you guys can help me answer a few q's.1. A quite significant part of how CBL works is the translocation of tGLUTs (from resistance training), which makes muscles wanna soak up as much sugar as possible, while fat tissue does not (given we're back-loading in the evening). My though is, is it possible that AM trainers, who never back-load right after training, never actually take advantage of the translocation of tGLUTS? 2. And if not, will all of the carbs in their back-loads be soaked up equally by both muscle and fat tissue?3. As far as I understand, the translocation of tGLUTs only happens in the muscles that are trained (so only tGLUT translocation in legs, if one had leg day). If this is correct, does it mean that it is only the worked out muscle(s) that soak up sugar more efficiently after resistance training? 4. And, is it only the worked out muscles that we send growth signals by spiking insulin levels then? I mean, does my legs grow while back-loading after a back training?I'll probably have more questions to your answers 🙂Thanks!

1.  Not to the extent evening trainers do.2.  No because there will be room in the muscles to store glycogen.3.  Yes4.  Yes your legs will grow as long as they were trained at some point too.

That was precise, thanks man!To your answer to question 2... So when there are room in muscles for glycogen, the carbs will always go there, until full, and then to fat tissue? (the spill over effect?) This is all in CBL context, btw! To question 3... So, if only the worked out muscles soak up sugar better, does this mean that the extend to which you can eat carbs depends on the size of one muscle group compared to another? (like legs vs arms - you can eat more carbs after leg day than arms day??) Even if carb depleted after both workouts?Wow, I know this is pretty detailed, but I like to know how and WHY CBL works 🙂Hope the questions make sense! I'm not from an english speaking country..

The enhanced nutrient partitioning that muscles have post training actually last for up to 48 hours.  It is most strong for the first few hours after training, when you would backload if you train in the evening.As far as whether or not the size of the carb load depends on the muscle trained that day, in my opinion, no.  You also must consider how low your glycogen stores are.  That is probably a more important factor actually.

On carb type and training times.This is my opinion based on my own 'research' and not based on anything Kiefer has said. I believe that if you are training in the morning and backloading at night (or backloading on off days) you are better off with a higher ratio of carbs coming from sugars than from starches. My reasoning is that starches produce a higher and quicker insulin response, which can lead to more likelyhood of fat gain and therefore are better used in the window just after a workout where the translocation of Glut4 is maximised and fat gain from the quick insulin spike is less likely. Without this "window" I think sugars are safer because of compartively less insulin required to lower blood sugar and restore glycogen, liver taking up a lot of the sugars and then allowing for "spillover" to top off the muscle.

The goal is still to get as high of an insulin spike as possible.  This is so you get that insulin memory effect the following morning.  Otherwise we would just backload the night following the workout.Also what do you mean by sugars?  If you mean sucrose, then you would need to consume more calories to get the same amount of glucose, because fructose is inferior when it comes to restoring muscle glycogen. 

On carb type and training times.This is my opinion based on my own 'research' and not based on anything Kiefer has said. I believe that if you are training in the morning and backloading at night (or backloading on off days) you are better off with a higher ratio of carbs coming from sugars than from starches. My reasoning is that starches produce a higher and quicker insulin response, which can lead to more likelyhood of fat gain and therefore are better used in the window just after a workout where the translocation of Glut4 is maximised and fat gain from the quick insulin spike is less likely. Without this "window" I think sugars are safer because of compartively less insulin required to lower blood sugar and restore glycogen, liver taking up a lot of the sugars and then allowing for "spillover" to top off the muscle.

The goal is still to get as high of an insulin spike as possible.  This is so you get that insulin memory effect the following morning.  Otherwise we would just backload the night following the workout.

Insulin memory effect? I vaguely recall Kiefer talking about this but it never made much sense. How do you view this?

Also what do you mean by sugars?  If you mean sucrose, then you would need to consume more calories to get the same amount of glucose, because fructose is inferior when it comes to restoring muscle glycogen.

Directly maybe, indirectly definitely not. The research sited for the superiority of glucose to refuel muscle glycogen is usually talking about short windows for endurance exercise. If you had to refuel for an endurance event within hours of completing one then glucose has shown itself to be much quicker at refilling muscle glycogen. If however we are talking about longer durations between events (as in a day+ for most of us weight lifters) then the difference is minute to non-existant. What you do have to consider then is whether the difference in hormonal and metabolic response to a high GI starchy carb (glucose only) is more benefical to your goals than a moderate GI sugar carb (glucose:fructose). I would argue that for physique and strength athlete's that they would benefit from a ratio in favour of sugars to starches. Insulin is of course involved in both scenario's and likely just as anabolic (research has shown the amount of insulin required to bolster protein synthesis is low) when sparked by sugars in a post workout CBL style format. Maybe when you are talking about less frequent feedings such as carb nite could I see the benefit from the higher spiking of insulin via starches, since then we are talking about totally rebooting metabolic rate rather than just prodding it along.

The insulin memory effect refers to the anabolic response you get after a fasted workout.  CBL recommends getting 30 g of carbs PWO if you are a morning trainer.  The anabolic response you get from the PWO shake is dependent on the insulin spike from the night before.  The higher the insulin spike the night before, the higher the spike from the shake.  At least this is Kiefer's take on it.  I personally was never really interested in this topic, so I don't care to look.I've never really seen anything on fructose being used to refill muscle glycogen.  I was always under the impression that GLUT5 didn't have a very high presence in muscle cells.

CBL recommends getting 30 g of carbs PWO if you are a morning trainer.

Is it 30g??  I thought it was 10g for morning training?