[quote]SashaG wrote:
[quote]vette6 wrote:
Thanks for the input guys. A little disclamer to cover the text below. I’ve been doing some more research about my question and am kinda walking myself through what I have come to understand. Idk if my understandings/assumptions are correct or not, so I posted so you guys can rip it apart and rebuild the parts where nessecary.
Samdan, your method seems to provide best scenario for me. Utiize fast acting carbs, glucose, to stimulate insulin levels immedialtly before training. With the right dosing, my intake will provide enough energy till the end of training session. As far as post-workout carbs, I’m seeing mixed reviews. For the most part, one group preachs the use of complex carbs within the “window of oppertunity” that takes place 60-90mins after your training. The other argues that post-workout carbs are not nessecary however, they talk about your intake being restriced to meals that build up to your workout.
Both these groups seem wrong. Lifting for one hour is the only intense activity that takes place for me during the day, so I dont need to refuel for energy afterwards. Plus, Im on AD and I burn fat for energy, so if anything I should have a fat and protein meal after my workout. Although the second group is a little more closer to being correct, they still fail since I burn fat for energy throughout the day.
SOOOO, to use carbs while minimizing its negative effects on my diet it seems like if I wanted to go above my 30g carb limit (but keeping it at <5%) or maximize the use of the <30g carbs I eat on the AD, it is best to do it with a fast-acting carb right before my workout. Essentially, Im getting the most bang from my carbs.
Now another idea I came across was ajweins use of luecine. I was reading a few medical journals that discussed studies showing that luecine, along with other amino acids like alanine and arginine also increase insulin levels. This seems like an awesome addition to AD. Also I was reading that calcium stimulates insulin levels as well. I lost the webpage, but off the top of my head it was saying that there is a specfic naturally occuring process in our bodies that takes place and makes, I think our nerve endings, release calcium which increases slin output. I wonder if taking a calcium supplment peri-workout would imitate this.
So I’ll go with glucose peri-workout and follow the rest of the AD. Sorry if Im taking this thread on a little tanget but having more control over insulin along with the AD seems like a double win to me! lol
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Here’s the thing . . .you can’t out smart the approach just because you want to have carbohydrates around training. The “window” is a total myth, AA’s like leucine improve protein synthesis which aids with insulin sensitivity and it is only when you’ve followed a strict approach with the AD or similar diets that you can modify it. Carbohydrates around training with an AD lifestyle is neither here nor there and you’ll end up in a vicious catabolic state the majority of the time. If you’re really looking to add size, have a read of some of Poliquin’s approaches with spike meals every 3-4 days ONCE you’ve done the two weeks.
Again, not to be harsh because this thread, and the previous ones, are all about being supportive, but guys like Dr. D have been doing this for decades and if there was a better way to add size with the AD he’d recommend it.
Cheers,
Sasha
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Although essentially the same, I find the NHE approach to be very beneficial when it comes to the 3/4 refeed format (slight bias on my part as it’s what I follow ;)) but I just find the AD’s refeed protocols to be too much for me.
