Please Scroll Down to See Forums Below Poeple Telling Me That I Should Conusme Simple Carbs After Training, But Nobody Is Telling Me How Much Can You Please Tell Me Some Good Exemple Of Simple Carbs Other Than Dextrose. Also Is It True That Conusming Simple Carbs After Training Helps You Gain Muscle But Slows Your Fat Lost, Thats Why Gaining Muscle And Losing Fat Is Not The Same Time
PWO SHAKES and GAINING FAT,
- Thread starter bigronny
- Start date
Lifterforlife
New member
bigronny said:
I always recommend your pwo amount by the intensity of your trraining period. For example, it would make sense to use more on a hard, heavy leg day, than an all arm day. Even though you may have worked hard on the arm day, the muscles involved are small, and the taxing of the nervous system would not be so acute.
Taking simple carbs pwo will not hurt fat loss. You need to speed recovery if you worked out hard. So, by default, keeping and gaining muscle mass will indeed help your fat loss goals, as you know muscle speeds metabolism, etc. The last thing you want to do is lose muscle. The body is primed for what is termed supercompensation. This is a time I also take antioxidants, as they will be taken up well also. Always have a gram of C and 2-3 B complex. Even on contest diets, I still do this, and make my pwo supplementation the very last thing I mess with(reduce).
There is alot of debate on this subject, and I think the smartest thing to do is as I mentioned above, guage your pwo simple carbs to the intensity of your workout. Most all of these studies were done on endurance atheletes, so it skews what a bodybuilder needs. But, this is where intensity comes in. This guaging kind of gives the best of both worlds in my opinion, then have your normal scheduled meal.
bigronny said:
Training increases your body's sensitivity to protein synthesis for at least 24 h. You never (even while cutting) want to miss this anabolic moment for muscle gain.
I suggest taking 0.4 g/kg simple carbs before/during workout, this will effectively decrease protein breakdown during/and for the first 2 h following workout. And you definitely want to take some carbs within 1 h following exercise to decrease protein breakdown.
Adding fructose to your carbs (eg fruit juice) will decrease insulin levels, and this is not what you want to do within 24 h following exercise since insulin decsreases protein breakdown.
javaguru
Banned
I consume .2g/kg BCAA's (whey isolate protein would also work if you're on a budget) and .4g/kg d-glucose during my workout and follow up with a shake twice that post workout, but post workout it's milk isolate. I follow up with a normal mixed meal one hour later. This accounts for about 80% of my carb intake for the day. However, my workouts are also 1.5-2.0 hours.
javaguru
Banned
LancerV said:
http://www.nal.usda.gov/fnic/foodcomp/cgi-bin/list_nut_edit.pl
Nutrient Units 1.00 X 1 cup
-------
248g
Proximates
Water g 218.07
Energy kcal 117
Energy kj 489
Protein g 0.15
Total lipid (fat) g 0.27
Ash g 0.55
Carbohydrate, by difference g 28.97
Fiber, total dietary g 0.2
Sugars, total g 27.03
Sucrose g 4.22
Glucose (dextrose) g 6.20
Fructose g 13.89
nikkita
New member
after workout, there is something called "window of opportunity" it is a lapse which lasts approximately 30 minutes during this time your body (mainly muscles) absorbs everything as a sponge, that is why it is important to take protein and carbs post workout to replenish glycogen stores.
During this window of opportunity carbs consumed hardly turn into fat due to the above explanation
During this window of opportunity carbs consumed hardly turn into fat due to the above explanation
Lifterforlife
New member
Though it is true that fructose tops off liver glycogen, a bit post workout can be ideal. I think Twinlab had it right some time back with their Powerfuel I believe it was called. Had a "touch" of fructose in it.
nikkita
New member
I made some research on this fact (apple juice) and this is what I found:
If you eat any sugar or simple carb immediately after working out, your pancreas will release insulin and allow your body to get energy from the sugars rather than burning from protein (which is needed to rebuild muscle). Also you want to replace your glycogen stores for your next day's workout.
If you eat any sugar or simple carb immediately after working out, your pancreas will release insulin and allow your body to get energy from the sugars rather than burning from protein (which is needed to rebuild muscle). Also you want to replace your glycogen stores for your next day's workout.
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