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How terrible is this protein shake/smoothie?
- Thread starter Carl Carlson
- Start date
It looks really tasty. I personally do not mix carbs and fats in the same meal. I'm not sure if the theory holds true, but I am dieting and I actually enjoy the fat/pro and carb/pro meal combinations as they are. While bulking I get a little lax when it comes to following this rule.
I say experiment a bit and see how you like it. That shake does have much to offer -- protein, fibre, phytonutrients, and a plethora of vitamins and minerals.
I say experiment a bit and see how you like it. That shake does have much to offer -- protein, fibre, phytonutrients, and a plethora of vitamins and minerals.
Carl Carlson
New member
Thanks for the responses... it's not a PWO shake, just more of a mid-morning snack shake. It fits within the 40/30/30 framework plus it's got about 300 calories so that fits within my goal of 6 meals/day @ ~300 cals each.
As far as mixing carbs/fat... I had done some reading on that (and followed that plan a couple summers ago with good results actually). Maybe I'll try it a few weeks with the ANPB and then drop it for a few weeks after that and see if it makes a difference.
As far as mixing carbs/fat... I had done some reading on that (and followed that plan a couple summers ago with good results actually). Maybe I'll try it a few weeks with the ANPB and then drop it for a few weeks after that and see if it makes a difference.
lacoste
New member
Poor post workout nutrition can cause a wide array of negative effects on an athlete. Muscle soreness that last for days as well as fatigue. Poor performance on and off the field is also a result of poor post workout nutrition. Small gains in lean body mass even with great training programs, is also an effect.Ghede said:
So what exactly happens to the human body during a resistance training workout? After an intense workout the human body is in a large energy demand. The bodies first source of energy is ATP or Adenosine Tri Phosphate. As one trains the ATP stores are lowered and the body switches to glycogen and glucose as its primary source of energy. Glycogen is the main source for moderate to high intensity exercise.
The longer duration of exercise the more glycogen that is essentially burned. In order for an athlete to be able to expand their muscular endurance one must enhance their ability to store carbohydrates in their muscles (also known as glycogen). After a workout muscle glycogen stores are depleted, and muscle proteins have began to break down. That leaves the body in a shortage for both of these vital nutrients. As the body burns glycogen and glucose for energy, the blood sugar levels start to drop.
That then causes the insulin levels to drop severely. The drop in insulin then in turn causes a rise in the catabolic hormone cortisol. Cortisol is a nasty little hormone that turns muscle proteins into glucose. That is the way your body produces energy when all other sources have been depleted. To make up for the depletion, the human body starts a process known as gluconeogenesis. This is how the body produces glucose from amino acids. This puts the body under a lot of stress and in need of many things.
For an athlete to get the most of their workout they must change the deficits in protein and glycogen to surpluses soon after a workout. This is a very time sensitive for the body. The sooner they are replenished the better.
Right after an intense workout the restorative process known as biochemical supercompensation occurs. Protein synthesis will be impeded if the supply of energy and proteins is too little or too slow. By ingesting the right amount of carbohydrates post workout the body will increase production of growth hormone as well as insulin-growth factor. That will also put a stop to gluconeogenesis, helping he body return to a positive nitrogen balance.
What is the best way to turn the body back into an anabolic state? Suppressing cortisol as soon as possible will. For an athlete wanting to gain or maintain lean muscle mass, replenish glycogen levels, or increase anabolic hormones suppressing coritsol is a must. The fastest way to suppress cortisol is from the insulin spike cause only by a high glycemic carbohydrate. The faster the spike the faster proteins and carbohydrates help recover. The faster the absorption of these macronutrients the better.
Carbohydrates are a source of fuel for the human body. Carbohydrates can be classified as simple sugars (monosaccharides), strands of two to ten simple sugars (oligosaccharides), and large polymers or glucose and other sugars (polysaccharides). After a workout is important to only consume simple sugars, it is in that time that the body is in a hypoglycemic state. Insulin along with blood sugar have dropped. High glycemic carbohydrates will give the body an instantaneous rise of blood glucose levels.
That in turn will force an immediate increase in insulin production. The now higher concentration of glucose in the blood will push the glucose and amino acids into the muscle cell much faster. This will also cause secretion of growth hormone. An increase in insulin also causes vasodilation or opening of the vessels. Therefore, more nutrients along with blood can be carried to the cells.
It is very important to stick with high glycemic carbohydrates after a workout. They absorb faster and spike insulin very quick. The faster glucose hits the bloodstream, the less protein breakdown and more storing of glycogen. Fat is one macronutrient that is not welcomed in the post workout period. Fat slows digestion severely. This is because metabolically the human body has to go through more processes to break down fat. Fructose is also a no when it comes to post workout nutrition.
This is because it replenishes liver glycogen levels instead of muscle glycogen, as well as its usually lower glycemic index. It is also important that this high glycemic carbohydrate be consumed in liquid form. That is because liquid is more quickly digested as well as absorbed.
The macronutrient protein is very vital post workout. It is the building blocks of the human body. Protein ingestion, combined with high glycemic carbohydrates is the
best way to reach the state of anabolism. It is also important that this high glycemic carbohydrate be consumed in liquid form. That is because liquid is more quickly digested as well as absorbed. The best form of protein post workout would have to be hydrolyzed whey. It usually will absorb within twenty minutes.
Thats Why, hope that helps
