In the I,Bodybuilder plan it mentions that “going into a workout with insulin spiked, and the bloodstream loaded with an abundance of these nutrients (amino acids, glucose, creatine etc.) would in effect produce the extreme physiology required for extreme muscle-mass gains.” I have tried to apply this to my pre-workout nutrition by consuming dextrose along with l-leucine, creatine and whey protein 30 minutes before exercise to ensure my insulin is spiked prior to intense weight training and to help me drive these nutrients into the muscles. I also consume the same shake straight after a workout to keep insulin levels spiked. Is this pre workout shake a good idea or will it cause a blood sugar crash during or post exercise. Thanks
As long as there’s not a big gap between the drink and the workout, you’ll be fine. I’d say about 10 mins before working out would be good. Drink it throughout workout too if you don’t finish it before it.
Thing to keep in mind the most is the 3 hour window after working out - make the most of this and stuff your face with carb dominant meals.
Id remove the simple carbs from the post workout shake.
Stick with the protein solo post workout
[quote]lpj89 wrote:
I have tried to apply this to my pre-workout nutrition by consuming dextrose along with l-leucine, creatine and whey protein 30 minutes before exercise to ensure my insulin is spiked prior to intense weight training and to help me drive these nutrients into the muscles. I also consume the same shake straight after a workout to keep insulin levels spiked. Is this pre workout shake a good idea or will it cause a blood sugar crash during or post exercise. Thanks[/quote]
If you tried this, wouldn’t you know the result already?
And if the crash does occur, sipping more dextrose during the course of the workout in the future will prevent it.
I’ve just started trying it so just wanted to make sure I wasn’t going wrong. Thanks for the tips
[quote]BONEZ217 wrote:
Id remove the simple carbs from the post workout shake.
Stick with the protein solo post workout[/quote]
Bingo.
[quote]BONEZ217 wrote:
Id remove the simple carbs from the post workout shake.
Stick with the protein solo post workout[/quote]
Bonezy
I’m carb sensitive, yet I’ve always loaded carbs in my post workout shake… I dunno, because I’ve always heard “you need to replenish your glycogen stores”.
My better judgment tells me that the pre-workout shake was the fuel so I need not worry about glycogen depletion, yet old habits die hard.
What’s your reason for the no-carb post WO shake?
ID, hope I’m not stepping one Bonez’s toes, but I’ve heard that most (but not all) people are fairly insulin resistant for some time after working out.
Catecholamines blunt insulin when high and need to drop in level before sensitivity rises again. Catecholamines are highest at the end of your workout and last an average of 60 minutes post workout. I wait an hour to 90 minutes post workout and then have more protein carbs.
[quote]ucallthatbass wrote:
ID, hope I’m not stepping one Bonez’s toes, but I’ve heard that most (but not all) people are fairly insulin resistant for some time after working out. [/quote]
[quote]Davinci.v2 wrote:
Catecholamines blunt insulin when high and need to drop in level before sensitivity rises again. Catecholamines are highest at the end of your workout and last an average of 60 minutes post workout. I wait an hour to 90 minutes post workout and then have more protein carbs. [/quote]
You guys rock! This is news to me.
The thing is, I STILL read articles that prescribe carbs immediately after training. And these are very recent articles.
Maybe I read too much.
lol
So do you guys still think a protein-only drink right after a workout is beneficial?
[quote]Iron Dwarf wrote:
[quote]ucallthatbass wrote:
ID, hope I’m not stepping one Bonez’s toes, but I’ve heard that most (but not all) people are fairly insulin resistant for some time after working out. [/quote]
[quote]Davinci.v2 wrote:
Catecholamines blunt insulin when high and need to drop in level before sensitivity rises again. Catecholamines are highest at the end of your workout and last an average of 60 minutes post workout. I wait an hour to 90 minutes post workout and then have more protein carbs. [/quote]
You guys rock! This is news to me.
The thing is, I STILL read articles that prescribe carbs immediately after training. And these are very recent articles.
Maybe I read too much.
lol
So do you guys still think a protein-only drink right after a workout is beneficial?
[/quote]
Well, carbs right after a workout IS great… for glycogen replenishment. Not much effect on protein synthesis.
I forget who brought it to light, but glycogen replenishment is not a concern for bodybuilders as we can do that for the rest of the day with dietary carbs.
And I would imagine having protein after a workout is better than the alternative of nothing.
I’ve been doing the carbs/protein pre/during and just straight protein post for 2 weeks now, and I feel it works better…
Only way to know is to test it for yourself…
[quote]silverhydra wrote:
Well, carbs right after a workout IS great… for glycogen replenishment. Not much effect on protein synthesis.
I forget who brought it to light, but glycogen replenishment is not a concern for bodybuilders as we can do that for the rest of the day with dietary carbs.
And I would imagine having protein after a workout is better than the alternative of nothing.
[/quote]
Interesting.
This is kind of what I found coincidently - taking in lots of carbs to spike insulin immediately after workout didn’t seem to do much (didn’t get better gains). What I found mattered was increasing total calorie intake for a few hours after workout and spreading carbs out over these meals. First meal immediately after workouts has always been high protein/moderate fat, but in the past I did experiment with high carbs which just seemed to make me feel sick.
I always used to think that I must have been missing out on something because like Iron Dwarf said, articles in the past always recommended spiking insulin immediately after workout.
…
[quote]its_just_me wrote:
…but in the past I did experiment with high carbs which just seemed to make me feel sick.
[/quote]
Bingo. I felt sluggish and bloated as well.
I’m going to try it without carbs and see how it goes.
This kind of thinking is really myopic. Blunted insulin response, so what? Muscle doesn’t need insulin post-workout to soak up glucose. So I hardly see any of this as an argument against post-workout carbs. I’ve heard that insulin interferes with the CNS, which is enough of a reason not to have my carbs pre-workout. It’s late, but I’m sure I can find a references tomorrow if need be.
[quote]wfifer wrote:
This kind of thinking is really myopic. Blunted insulin response, so what? Muscle doesn’t need insulin post-workout to soak up glucose. So I hardly see any of this as an argument against post-workout carbs. I’ve heard that insulin interferes with the CNS, which is enough of a reason not to have my carbs pre-workout. It’s late, but I’m sure I can find a references tomorrow if need be. [/quote]
Have you tried both approaches?
If insulin isnt going to spike immediately post workout what good is having simple carbs floating around in the body? The whole point of the old theory was that the simple carbs were necessary to spike insulin so nutrients could be shuttled to muscle for recovery. The people (Biotest) who designed one of the first “post workout carb/protein recovery drinks” are now recommending that that same product is best used before and/or during the workout.
Again, have you tried both approaches to this?
Why does muscle need to soak up glucose anyway? Did you just run a marathon? Im assuming most people here are talking about what they should do after a simple 45-90 minute workout. Who’s draining their glycogen stores in that amount of time?
[quote]BONEZ217 wrote:
Why does muscle need to soak up glucose anyway? Did you just run a marathon? Im assuming most people here are talking about what they should do after a simple 45-90 minute workout. Who’s draining their glycogen stores in that amount of time? [/quote]
This is what I wanted to hear… quite bluntly.
Thanks for everyone’s input.
What are your preferred carb sources pre-workout bonez?