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From Poliquin Live at http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1920/Tip-538-Optimal-Post-Workout-Nutrition-Tips-Are-Carbs-Essential.aspxTip 538: Optimal Post-Workout Nutrition Tips: Are Carbs Essential?Friday, February 15, 2013 6:00 AMGaining muscle, losing fat, and getting stronger are best achieved by planning your post-workout nutrition to meet your training goals. You know you need amino acids after training, but do you know how much? Are straight amino acids better than a protein powder for repairing tissue? And what about carbohydrates? Do you need ‘em or will they blunt fat burning?New research provides some answers. First, after working out you need to achieve a threshold dose of at least 10 grams of essential amino acids (EAAs) to support protein synthesis. That’s 10 grams in addition to up to 15 grams of branched-chain amino acids during training to blunt the muscle breakdown process. That 10 grams of EAAs can be gotten from a straight amino acid supplement or from whey protein.There is some evidence that taking whey protein will maintain protein synthesis after training for the longest period. A study that compared protein synthesis during the 5 hours post-workout found that a 25-gram dose of whey, which provides about 13 grams of EAAs, was more effective than taking 6.25 grams of whey with added amino acids. However, the difference was undramatic, so if you are allergic to whey, taking straight amino acids is a smart choice.Second, are carbs necessary? Theoretically, taking a high-quality carbohydrate supplement with protein can be beneficial because it will produce the greatest release of insulin for optimal muscle building. However, studies suggest that this insulin spike will only pay off if you are very sensitive to insulin.Assuming you are extremely sensitive to insulin, have low body fat, and your primary goal is gaining strength and muscle, carbs can be used to enhance results and produce a lower cortisol response to training. For example, in a group of untrained men, results showed that taking a post-workout supplement of 6 percent glucose and 0.2 g/kg/bodyweight of whey protein after hypertrophy-style training for 12 weeks produced a better anabolic response than only taking protein. Total testosterone was similar, but cortisol was significantly lower in the group that took carbs and protein than the group that took only protein.The protein-carb group also gained slightly more maximal strength in the leg and bench press exercises than the protein group. As expected, insulin was much higher in response to the carb-protein supplement than the protein supplement group.Finally, the protein group had a small but significant increase in insulin-like growth factor-1 and growth hormone compared to the carb-protein group. This suggests if your primary goal is fat loss, ditch the carbs and stick with protein. If you’re super sensitive to insulin and trying to put on mass, doing a supplement cycle with quality carbs and protein is the way to go.ReferencesKazemzadeh, Y., et al. Effects of Carbohydrate-Protein Intake During Exercise on Hormonal Changes and Muscular Strength After 12-Week Resistance training. Journal of Basic Applied Scientific Research. 2012. 2(6), 5945-5951.Churchward-Venne, T., Burd, N., et al. Supplementation of Suboptimal Protein Dose with Leucine or EAAs: Effects of Myofibrillar Protein Synthesis at Rest and Following Resistance Exercise in Men. Journal of Physiology, 2012. Published Ahead of Print.Copyright ©2013 Charles Poliquin
Sorry if I unsult anyone, but i think that we should “protect” our muscles during WO as much as we can.. During WO I dont think we burn that much fat – we use glucose from glycogen.. And also, when we work out GH goes up and INSULIN goes down.. So maybe if we consume BCAA/Whey we raise little insulin, but when se start workong out our insulingoes down and there we are – insulin low = fat burning..
Always use xtend intra workout. Nothing gonna stop me.
Always use xtend intra workout. Nothing gonna stop me.
haha same.. i just started using xtend actually.. orange dream is awesome:)
And also – http://athlete.io/5630/backup-energy-why-glucagon-is-important/ if glucagon starts making glucose from aminoacids , it'll stop if there is knsulin slike from those aminoacids converted to glucose;) i used to use hydro as my pre workout and saw no difference regarding fat burning.. And i am willing to start using it again
I'm curious if people think there's a real benefit on anti-catabolism beyond placebo from having a peri-workout formula over having eaten during the day or a few hours before training. I understand the point of having one if you're training in the morning as you'll have little if any food in your system but if you're eating food before hand, that's energy right there. Muscle damage occurs during training, but it's very unlikely to be used as fuel unless you're sitting at really low bodyfat, say the 4-6% mark.If you just enjoy drinking something other than water while training, sure. I did the intraworkout thing for years. Haven't done it this year at all and there's literally no difference. In fact I've had no supplements for most of this year, just because I'm too lazy to buy more and again, no difference.
I'm curious if people think there's a real benefit on anti-catabolism beyond placebo from having a peri-workout formula over having eaten during the day or a few hours before training. I understand the point of having one if you're training in the morning as you'll have little if any food in your system but if you're eating food before hand, that's energy right there. Muscle damage occurs during training, but it's very unlikely to be used as fuel unless you're sitting at really low bodyfat, say the 4-6% mark.If you just enjoy drinking something other than water while training, sure. I did the intraworkout thing for years. Haven't done it this year at all and there's literally no difference. In fact I've had no supplements for most of this year, just because I'm too lazy to buy more and again, no difference.
I've been using dextrose, Peptopro, WPI and creatine intra-workout for several months now, but if you wanted me to name any specific difference it's made, I don't know that I could come up with anything.
I'm curious if people think there's a real benefit on anti-catabolism beyond placebo from having a peri-workout formula over having eaten during the day or a few hours before training. I understand the point of having one if you're training in the morning as you'll have little if any food in your system but if you're eating food before hand, that's energy right there. Muscle damage occurs during training, but it's very unlikely to be used as fuel unless you're sitting at really low bodyfat, say the 4-6% mark.If you just enjoy drinking something other than water while training, sure. I did the intraworkout thing for years. Haven't done it this year at all and there's literally no difference. In fact I've had no supplements for most of this year, just because I'm too lazy to buy more and again, no difference.
I've found intra-workout shakes to do very little, even for energy levels. Overall nutrition has had a much greater impact on my lifting sessions.
Nice debate,Last time i used and intra workout it was 2 years ago, but now it seems it will work better for me, the one i used was from Universal, the Intra-Aid,Now i will use 12g Hydrowhey with 5g BCAA,the creatine will be taken pre-WO, and im no adept of taking more then 5g for a couple of hours,I dunno how to check if i will gain muscle with it, i guess that if i start now and measure again in 15July as expected, i will have to gain at least more muscle then before in SA
I've found intra-workout shakes to do very little, even for energy levels. Overall nutrition has had a much greater impact on my lifting sessions.
X a bazillion!
I've found intra-workout shakes to do very little, even for energy levels. Overall nutrition has had a much greater impact on my lifting sessions.
X a bazillion!
I believe this is highly individual. I don't need much, but I found a little bit of carbs intra workout does help me keep intensity as high as possible. I found that number to be around 25 g (a single serving of glycofuse) is all I need. I tried higher dosages and noticed no difference, but I have found that I can handle more volume and intensity compared to no carbs at all.However, I would not be surprised if most people notice no effect at all. I believe nitty gritty nutrition stuff does matter the more you are advanced, but I think beginners should be much more focused on training and just eating the right types of foods.
What about doing the pre-workout that Kiefer talks about in the book? the one with Ham and jelly? is it still accurate to eat it when your DB?Im thinking of doing it someday, 3 hours before the WO, eating a heavy and carby meal, but i dont know if thats good for me since i wanna keep my 7% BF and that level!
What about doing the pre-workout that Kiefer talks about in the book? the one with Ham and jelly? is it still accurate to eat it when your DB?Im thinking of doing it someday, 3 hours before the WO, eating a heavy and carby meal, but i dont know if thats good for me since i wanna keep my 7% BF and that level!
IIRC, the pre-workout meal is only for working out at night. Maybe I'm not remembering correctly, but I don't remember DB protocol being any different with respect to eating a meal pre-workout.I also think it's meant more for ~1 hour before workout. 3 hours before your workout, and all the food will be stored/used.
What about doing the pre-workout that Kiefer talks about in the book? the one with Ham and jelly? is it still accurate to eat it when your DB?Im thinking of doing it someday, 3 hours before the WO, eating a heavy and carby meal, but i dont know if thats good for me since i wanna keep my 7% BF and that level!
IIRC, the pre-workout meal is only for working out at night. Maybe I'm not remembering correctly, but I don't remember DB protocol being any different with respect to eating a meal pre-workout.I also think it's meant more for ~1 hour before workout. 3 hours before your workout, and all the food will be stored/used.
+1, I'm pretty sure that's right.
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