Effects of Carbs "Sugar vs Complex"

[KennyCrox]

…there are types of weight training that will be catabolic…

Name and Exlpain

1. Name the exercise that are"catabolic

2. Explain why they are catabolic

and insulin can reduce catabolism but there are other methods of training and strategies that minimize cortisol release.

Cortisol

Acute Cortisol elevation during exercise and after isn’t the villain it has been portrayed to be…

The Two Faces of Cortisol

The Two Faces of Cortisol

Here’s what you need to know…

1. Cortisol, despite its bad reputation, is required for optimal health and actually burns fat, under the right circumstances.

2. You WANT cortisol high while you’re exercising. During exercise, cortisol works with your other fat burning hormones to increase fat release.

Chronic Cortisol Elevation

Long term elevation of cortisol promotes heath issues.

“2. Chronically elevated or continuously suppressed cortisol can be destructive. The key is balance.” Source: The Two Faces of Cortisol

Insulin

An elevation of insulin blocks the fat burning process.

Insulin blocks the fat burning hormones: cortisol, growth hormone,epinephrine, and nor-epinephrine.

The percentage of glucose to fat burning spikes fast with caloric output …

Glycolytic Energy System

A greater percentage of glucose is used and needed for athletes that utilize this energy system.

Also, individuals who are on high carbohydrate diets are glucose dependent.

…the only muscle building benefit of carbs at most weight training calorie outputs is insulin and if you need periworkout insulin, glucose and fast glucose polymers are the way to go.

Research Indicates Otherwise

…" the whey protein group reduced more total and abdominal area fat when compared to the carbohydrate group…

… larger relative increase (per kg bodyweight) in fat-free mass was observed in the protein vs. carbohydrate group without significant differences to the combined group."
Source: The effects of whey protein with or without carbohydrates on resistance training adaptations [The effects of whey protein with or without carbohydrates on resistance training adaptations | Journal of the International Society of Sports Nutrition | Full Text]

Kenny Croxdale