That appeals to what we’ve all heard for years. About how CHO is so “essential” to hypertrophy processes. But that is becoming a bit outdated. We now that something as small as 20g of CHO will produce a bi-phasic response. Likely, even less will do that as well. In fact, Wilson and Norton will be looking into this very thing within the next year or so.
Now, BCAA and whey stimulate insulin in a single pulse without any CHO added. This gives you all of the anabolic effects of CHO without the headaches. And since it isn’t bi-phasic, then you dont have to worry about insulin rising again from a burst of glycogen released from your liver later on. When you remain in a glycogen depleted state to any degree, insulin sensitivity remains elevated for a longer period AND you continue to burn fat.
KEY CONCEPT: the studies referenced by experts and gurus are always interpreted in the context of someone who is a CARB burner, and NOT fat adapted. Once adapted, our responses are DIFFERENT. THIS is why I harp on adaptation all the time. Often to no avail because folks lose perspective. Looking at studies, with an underlying assumption (reality, rather)of a CHO based diet, gives a specific set of results that are specific to a particular subset of the population.
Let me give an analogy: What would happen if all studies used AAS users and then measured exercised induced stimulation of hormonal levels, overtraining markers, recovery time, and tolerance to volume? Is the information true/accurate? Yes, scientifically speaking. But it is partciular to a very specific circumstance and thus open to abuse and erroneous extrapolation (to all the natural guys for example).
Here’s some stuff from Doc:
"Once youâ??ve made the made the metabolic switch and are fat adapted, insulin doesn’t do exactly the same things as when you’re carb adapted. For example insulin has less of an effect on lipogenesis and on decreasing lipolysis when you’re fat adapted than if you’re carb dependant. As well, on the Metabolic Diet you continue to use fat as a primary energy source even when insulin levels are high during the carb-up phase.
Being fat adapted also changes some other parameters. For example, as far as post training nutrition, the presence of fat combined with protein and limited carbs does not decrease the insulin response or the absorption of amino acids and protein as it does with those who are carb adapted. The use of amino acids and fat, with a minimum of carbs post workout, in someone who is fat adapted, besides leading to an increase in insulin (without as much of an adverse effect on fat metabolism - at least for our purposes) and not affecting the absorption of protein and amino acids from the GI tract, it also dramatically increases intramuscular triacylglycerol (IMTG) levels, which is the fat that is first used up with exercise, before blood levels of FFA. Not only are IMTG levels good for providing needed energy while training, but they also increase muscle size.
At the same time there is also some increase in glycogen levels, both hepatic and muscular, first of all through the small amounts of carbs that can be taken post workout and more importantly through the gluconeogenic process in which the body forms only the carbs it needs by making glucose mainly from fats (the glycerol portion) and protein (various amino acids including glutamine)"
"One of these ways is to increase insulin in a pulsed manner along with an increase in amino acid availability, but not carbs, at the times when the body is primed for growth and repair, for example in that window of opportunity that exists for several hours after a workout. It would also be desirable to increase growth hormone (GH) and insulin-like growth factor-I (IGF-I) levels at the same time as insulin, in order to further enhance the anabolic effects of insulin and decrease, and actually reverse, the undesirable effects of insulin on fat metabolism.
Not only is the use of post exercise carbohydrates non contributory to the increase in protein synthesis brought about by protein intake after exercise, it can actually be counter productive. Glycogen compensation and super compensation (after glycogen depleting exercise) after exercise requires a substantial carbohydrate load that results in a quick and large increase in glycogen levels in both liver and skeletal muscles. Once the stores are full, or even super full, the stimulus declines dramatically. However, if no carbohydrates are given post exercise the muscle will maintain a capacity to full compensate or supercompensate glycogen until enough carbs are either available through the diet or by gluconeogenesis to fill the glycogen stores as much as possible.5
Because of the over emphasis placed on maintaining glycogen stores to maximize exercise performance, much of the research has centered around the effects of post exercise carbs, and post exercise carbs combined with protein,6 and the effects these have on glucose transportes (GLUT1, GLUT2, GLUT4), glucose metabolism, including levels of hexokinase and glycogen synthase, and insulin,7,8 thereâ??s not much out there dealing with just the use of protein and fat after exercise.
The usual advice is that carbs, with some protein thrown in, are a necessary part of post exercise nutrition regardless of diet that youâ??re following, including a low carb diet.9,10 However, thatâ??s not true. In fact the use of carbs post training can be counter productive and eliminating post training carbs can have added anabolic and fat burning effects.
Thatâ??s because the intake of carbs after exercise blunts the post exercise insulin sensitivity. That means that once muscle has loaded up on glycogen, which it does pretty quickly on carbs, insulin sensitivity decreases dramatically.
As you know this statement runs counter to present thinking and research about post exercise nutrition although weâ??ve mentioned that one recent study showing that carbohydrate intake after exercise is non contributory to the increase in protein synthesis brought about by the use of a protein hydrolysate post exercise.
First of all itâ??s well known that a single session of exercise increases insulin sensitivity for hours and even days.11,12 Itâ??s also known that a bout of resistance exercise results in a significant decrease in glycogen and that total energy content and CHO content are important in the resynthesis of muscle and liver glycogen.13 Glucose uptake and glycogen synthesis are enhanced in the presence of insulin following an acute exercise bout that lowers the muscle glycogen concentration and activates glycogen synthase.14,15 Muscle glycogen concentration dictates much of this acute increase in insulin sensitivity after exercise.16 Therefore, an increased availability of dietary carbohydrate in the hours after exercise and the resultant increase in muscle glycogen resynthesis reverses the exercise-induced increase in insulin sensitivity.17
Along with glucose uptake, amino acid uptake and protein synthesis also increase. As well, the use of fatty acids as a primary fuel also rises after exercise since glycogen resynthesis takes priority to the use of glucose for aerobic energy. However, as liver and muscle glycogen levels get replenished, insulin sensitivity decreases, as does amino acid uptake, protein synthesis and the use of fatty acids as a primary fuel. By increasing insulin levels and not providing carbs you shunt your bodyâ??s metabolism to the use of more fatty acids for energy while at the same time keeping muscle glycogen levels below saturation and amino acid influx and protein synthesis elevated for a prolonged period of time post exercise.
This increased capacity for glycogen synthesis, and everything that goes with it, can persist for several days if the muscle glycogen concentration is maintained below normal levels by carbohydrate restriction. By keeping carbs low and protein and energy high after training, you can increase protein synthesis over a prolonged period of time and get long term anabolic effect.18
Am J Physiol Endocrinol Metab. 2007 Jul 3; : 17609259
Co-ingestion of carbohydrate with protein does not further augment post-exercise muscle protein synthesis.
Med Sci Sports Exerc. 2007 May ;39 (5 Suppl):S83 17529073
Co-ingestion Of Carbohydrate With Protein Does Not Stimulate Post-exercise Muscle Protein Synthesis Rates: 874: June 1 1:45 PM - 2:00 PM.
[quote]pumped340 wrote:
Pauli D wrote:
eeeuuuw’beewy…
Dr Mauro DiPasquale is a ‘top coach’ no? Coach, trainer, athlete, champion powerlifter, author, and uh…oh yea, PhD
Charles Poliquin’s not too shabby a coach…Olympic gold medal winning athletes, World Cup champion athletes, Pan American champion athletes, Stanley Cup champion athletes, Super Bowl champion athletes, World Series champion athletes, NBA world champion athletes…
Have you seen Poliquin’s pipes? Yeesh! He’s got a little muscle growth on him, don’t ya think?
And Milos Sarcev…he’s built some quality muscle on his frame and the frames of others…
Dave Palumbo has created a few champions in the bodybuilding world…and grown a sufficient amount of muscle on himself and others too.
Lyle McDonald seems to do pretty well…has a lot of successful clients…I mean a LOT of successful clients -lean, muscular clients.
Now these folks (and sure, there are more) may not “use the AD” -but they sure do use the very same principles and they use them quite successfully.
The nutritional strategy works…it just does. You can argue if you like…but that would just be silly. It works -if you understand the principles and you apply the principles…it works.
Perhaps it does not ‘work for you’ or perhaps you have not worked it to your advantage -no matter. You can get lean. You can grow muscle. You can improve your health, cognitive performance, blood profile, insulin sensitivity, prolong your lifespan, modulate your hormonal profile and on and on and on. If…you apply the principles.
/end rant
Now go out and do something
I’m not trying to be argumentative but that was a really bad list of names to prove your point. NONE of them except DiPasquale generally suggest a strict AD-type diet for gaining muscle. Especially Milos Sarcev. Not sure where those even came from. some of them prefer a CKD for cutting but thats not what I was talking about.
DH,
I think you have valid points. I think a CKD is great for getting lean and can be utilized to gain mass, HOWEVER, I think almost any top coach you ask would agree that you could potentially gain more muscle with carbs at the right times, if for nothing else than to increase protein synthesis which is obviously a big thing. I have gained muscle on a CKD/AD and I know it can be done…I just think it falls short of optimal. If your going with Trib’s line of thinking where he now has carbs around workouts but still calls it the AD then sure…
[/quote]
but I’ll have to wait on that. Maybe soon though as it is a very easy diet to follow while at college. I just always think about how almost no one recommends it for maximum growth and theres a reason for that.