Post WO window of opportunity

[anthrax]

BUMP for Mr.X thoughts on the subjects

 

[Mr.X]

Ask 10 guys about the duration of this window of opportunity and what to eat and you may have 10 different answers....

What is yours ?

How long, after your work out, do you think you can benefit from this Window of opportunity ?
What do you eat during that period ?

I would say around 30-45 minutes on average - the person's size has a lot to do w/ it.

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[Bulldog_10]

IMHO, the window of opportunity is not as short as we usually think

Most of the studies have been done with people who didn't eat any carbs for a while

I guess we have a few hours to eat our post WO proteins

As far as carbs, I am still wondering if high GI carbs (dextrose, maltodextrins) are the way to go .....

Carbs aren't really necessary...most people add carbs PWO because they think the insulin spike is necessary. This simply isn't true. After a workout, nutrients are already moving freely into the cells, they don't need insulin for this.

However, I add some carbs (low-moderate GI) to help replenish glycogen...as it can't really hurt unless you're REALLY trying to get down to low BF%.

 

[psychedout]

Carbs aren't really necessary...most people add carbs PWO because they think the insulin spike is necessary. This simply isn't true. After a workout, nutrients are already moving freely into the cells, they don't need insulin for this.

However, I add some carbs (low-moderate GI) to help replenish glycogen...as it can't really hurt unless you're REALLY trying to get down to low BF%.

I'm kinda in the air about PWO nutrition now, but heres something ive heard before.

- Cortisol levels skyrocket after training
- High cortisol levels lead to muscle loss
- Insulin reduces cortisol
- Simple carbs release more insulin
- Thus resulting in less muscle loss

Is that accurate?

 

[Bulldog_10]

I'm kinda in the air about PWO nutrition now, but heres something ive heard before.

- Cortisol levels skyrocket after training
- High cortisol levels lead to muscle loss
- Insulin reduces cortisol
- Simple carbs release more insulin
- Thus resulting in less muscle loss

Is that accurate?

That stuff is right on...but it's more complex than a simple linear relationship between them all.

Cortisol levels are high during the workout (and after) because it needs energy to do the work, so it breaks down glycogen and fat, and protein to a smaller degree. This effect is alot higher during cardio work...not so pronounced during strength training. Insulin doesn't "lower" cortisol...they just have opposite effects. Insulin promotes anabolism, cortisol promotes catabolism. The problem with taking in High GH carbs PWO is that this insulin spike leads to protein sparing AND fat storage...

Studies have been done measuring anabolism/catabolism post workout. It was observed that protein supplementation PWO decreased protein degredation and increased protein synthesis. Then they did the same test with a protein/carb supplementation, and there was no change in the amounts of protein degredation or synthesis.

So with that in mind, I don't find it necessary to add high GI carbs, and IMO it only leads to an unnecessary increase in fat synthesis.

If you're not concerned with fat, and you want maximum protein sparing, then got with high GI (EG, when bulking). If you are cutting, lose the carbs. If you are in between...I'd stay away from the carbs.

 

[Bulldog_10]

Also, insulin's job is to carry nutrients into the cell, by translocating glut-4 receptors to the surface of the muscle cell. This is unnecessary because exercise does the same thing (translocates the receptors to the surface). So exercise in and of itself will cause the nutrients to be taken up into the cell, creating the anabolic environment that insulin is so famous for. So that's another reason why insulin isn't really necessary IMO.

 

[anthrax]

Carbs aren't really necessary...most people add carbs PWO because they think the insulin spike is necessary. This simply isn't true. After a workout, nutrients are already moving freely into the cells, they don't need insulin for this.

However, I add some carbs (low-moderate GI) to help replenish glycogen...as it can't really hurt unless you're REALLY trying to get down to low BF%.

Exactly what I thought !

Moderate GI carbs (in moderate quantities) should be far enough

 

[jgraves31]

Just wanted to chime in....

immediately after workout: 36g protein, 33-50g dextrose
30 minutes after workout: 36g protein, 7 oz sweet potato
60 minuted after workout: 1 cup ff cottage cheese, .75 cup (dry measured) oats

 

[JKurz1]

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So, I'm thinking a concoction of maltx, protein (whey), skim, egg whites, and quick oats blended in a shake may be the PW drink of champs???????? Add some creatine and glut......

 

[anthrax]

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So, I'm thinking a concoction of maltx, protein (whey), skim, egg whites, and quick oats blended in a shake may be the PW drink of champs???????? Add some creatine and glut......

maltx = maltodextrins ?