Post Workout Carbs? Necessary or Not?

Nutrition
81

[quote]plateau wrote:

[quote]DoubleDuce wrote:
If I don’t get some sugar post workout I’ll get dizzy/nauseated. On especially demanding days I’ve even started to see spots. Even when ingesting lots of pre-workout carbs. Maybe I’m diabetic.[/quote]

I thought it was the opposite, that this means you are sensitive to insulin? Anyone else?

Same issue for me, stopped taking simple carbs pwo 2-3 years ago and I’m still progressing.[/quote]

im sure your lying good sir.

it says in your name that youve hit a plateau - and have been stuck at it since you joined :wink:

82

Maybe someone with a background in biochemistry could weigh in? I’ve been hearing for the last three or four years that insulin should be spiked post workout because:

  1. It replenishes muscle glycogen.

  2. It shuttles nutrients into the muscle cells.

  3. It suppresses cortisol.

Has someone debunked this protocol?

83

[quote]Voodoo 2 wrote:
Maybe someone with a background in biochemistry could weigh in? I’ve been hearing for the last three or four years that insulin should be spiked post workout because:

  1. It replenishes muscle glycogen.

  2. It shuttles nutrients into the muscle cells.

  3. It suppresses cortisol.

Has someone debunked this protocol?

[/quote]

Um, yes.

Read the thread. And when somoene mentions an author that has talked about the subject, read those articles.

84

Sorry . . missed the reference whilst skimming. Certainly didn’t mean to offend the omniscient one.

85

god dammit you people. do you not realize that PRE, PERI, and POST all start with the letter ‘P’. Some good discussions happening here, but when you are saying “PWO” it is not clear what you mean. Please use your brain and more letters. K thanx.

/rant

86

[quote]DoubleDuce wrote:
If I don’t get some sugar post workout I’ll get dizzy/nauseated. On especially demanding days I’ve even started to see spots. Even when ingesting lots of pre-workout carbs. Maybe I’m diabetic.[/quote]

How’s your conditioning/cardio?

Sometimes that happens to me when I don’t give myself enough rest on complexes or something of equally demanding effort…

87

[quote]MattyG35 wrote:

[quote]DoubleDuce wrote:
If I don’t get some sugar post workout I’ll get dizzy/nauseated. On especially demanding days I’ve even started to see spots. Even when ingesting lots of pre-workout carbs. Maybe I’m diabetic.[/quote]

How’s your conditioning/cardio?

Sometimes that happens to me when I don’t give myself enough rest on complexes or something of equally demanding effort… [/quote]

I’ve never been in terrible shape, but I do a few minutes of intense conditioning after most workouts. (few minutes of tire throws or stone carries or hill sprints est)

88

[quote]BONEZ217 wrote:

[quote]Voodoo 2 wrote:
Maybe someone with a background in biochemistry could weigh in? I’ve been hearing for the last three or four years that insulin should be spiked post workout because:

  1. It replenishes muscle glycogen.

  2. It shuttles nutrients into the muscle cells.

  3. It suppresses cortisol.

Has someone debunked this protocol?

[/quote]

Um, yes.

Read the thread. And when somoene mentions an author that has talked about the subject, read those articles. [/quote]

Um, no.

no one has “debunked” anything. those reasons for spiking insulin post workout are still the same. However, catecholamines released during your workout have an inhibitory effect on insulin levels which is why some people recommend spiking insulin pre workout instead.

89

I just went for a jog, before that I read the entire thread.

Started thinking about it, and post-workout carbs aren’t necessary if you take carbs in pre-workout. You don’t need to worry about replenishing your glycogen stores, simply b/c you will be taking in energy before your workout.

Dave Barr mentioned before how refilling glycogen(I really don’t like that word, I don’t know why) immediately post-workout was senseless. By the time your next workout takes place, your glycogen stores, while they won’t be full, you’ll still be getting your pre-workout carbs anyways.

Has anyone else seen 'Sugar: The Bitter Truth?

Summary if you haven’t: Fructose is metabolized identically to alcohol, with the exception of getting you drunk. When your liver is full of glycogen, it becomes impaired and unable to do it’s various duties, one being metabolizing fat. So according to that, keeping full glycogen stores is a pointless endeavour for fat loss.

Hope that wasn’t too much of a tangent.

90

[quote]relentless2120 wrote:

[quote]BONEZ217 wrote:

[quote]Voodoo 2 wrote:
Maybe someone with a background in biochemistry could weigh in? I’ve been hearing for the last three or four years that insulin should be spiked post workout because:

  1. It replenishes muscle glycogen.

  2. It shuttles nutrients into the muscle cells.

  3. It suppresses cortisol.

Has someone debunked this protocol?

[/quote]

Um, yes.

Read the thread. And when somoene mentions an author that has talked about the subject, read those articles. [/quote]

Um, no.

no one has “debunked” anything. those reasons for spiking insulin post workout are still the same. However, catecholamines released during your workout have an inhibitory effect on insulin levels which is why some people recommend spiking insulin pre workout instead. [/quote]

The question was specifically about post workout nutrition. If its determined that the effect of catecholamines has a negative impact on body composition I can’t see how the “post workout insulin spike” myth hasnt been debunked.

91

Newb Question:

I only can afford 2 scoops of protein (50 grams) and 100 grs of carbs around my workout. Wich would be the best way to take them?

50C/25P (to spike insulin) pre and 50C/25P peri without a PostWO Shake ? or 50C pre (to spike insulin), 50C/25P during and 25P PostWO ?

I saw that the ANACONDA Protocol doesn’t include a PostWO Shake, but the other protocols that CT has recommended have one PostWO shake at least. I’m a little confuse here.

PS: I’m a small guy (5’6, 135 Lbs) so I think that 100C/50P is enough around my workout.

PS2: Sorry for my English, I’m from Chile.

92

[quote]Gonza.lo wrote:
Newb Question:

I only can afford 2 scoops of protein (50 grams) and 100 grs of carbs around my workout. Wich would be the best way to take them?

50C/25P (to spike insulin) pre and 50C/25P peri without a PostWO Shake ? or 50C pre (to spike insulin), 50C/25P during and 25P PostWO ?

I saw that the ANACONDA Protocol doesn’t include a PostWO Shake, but the other protocols that CT has recommended have one PostWO shake at least. I’m a little confuse here.

PS: I’m a small guy (5’6, 135 Lbs) so I think that 100C/50P is enough around my workout.

PS2: Sorry for my English, I’m from Chile.[/quote]
Under those circumstances, I would say (and I’m not sure if you mix the carbs & protein together or not)…

75g carbs before and during, 25g after.
25g protein before, 25g after.

I’m reading Nutrient Timing right now and it is interesting. It mentions things like Vitamin E, Vitamin C, Glutamine for pre/during workout, which I’ll try out sooner or later. But yes it does recommend carbs before, during, AND after.

Honestly this is what I was thinking for myself… any comments?

Pre: 2 scoops waxy maize, 1 scoop whey, 5g leucine, 5g creatine
During: 1 scoop waxy maize, 2 scoops Anatrop (anyone know something similar that is cheaper)
After: 1 scoop waxy maize, 2 scoops whey, 5g leucine, 5g creatine

However I really do like Surge Workout Fuel and FINiBARs (Surge Recovery/maltodextrin gives me a crash), so I’m trying to fit those in… damn this shit can be confusing if you think too hard about it.

93

most that make this too complicated dont do it for long , or dont do it very good from what i have observed. honestly a whey shake and some pasta or rice about an hour before i work out has been awesome. great pumps and massive energy, no crashes or none of that b.s.

i also take a b.c.a.a blend with some creatine during my workout in a gallon of water. works fine. most make this out to be so fucking complicated when it really isnt. 100g waxy maize, 5 grams of idk what, .500ml of some secret herb no one ever herd of. to me it sounds like some pasta and potato and some protein before you workout.

94

[quote]Hazzyhazz24 wrote:
most that make this too complicated dont do it for long , or dont do it very good from what i have observed. honestly a whey shake and some pasta or rice about an hour before i work out has been awesome. great pumps and massive energy, no crashes or none of that b.s.

i also take a b.c.a.a blend with some creatine during my workout in a gallon of water. works fine. most make this out to be so fucking complicated when it really isnt. 100g waxy maize, 5 grams of idk what, .500ml of some secret herb no one ever herd of. to me it sounds like some pasta and potato and some protein before you workout.[/quote]
Except I have seen a huge difference in my workouts by using SWF.

95

[quote]BONEZ217 wrote:

[quote]relentless2120 wrote:

[quote]BONEZ217 wrote:

[quote]Voodoo 2 wrote:
Maybe someone with a background in biochemistry could weigh in? I’ve been hearing for the last three or four years that insulin should be spiked post workout because:

  1. It replenishes muscle glycogen.

  2. It shuttles nutrients into the muscle cells.

  3. It suppresses cortisol.

Has someone debunked this protocol?

[/quote]

Um, yes.

Read the thread. And when somoene mentions an author that has talked about the subject, read those articles. [/quote]

Um, no.

no one has “debunked” anything. those reasons for spiking insulin post workout are still the same. However, catecholamines released during your workout have an inhibitory effect on insulin levels which is why some people recommend spiking insulin pre workout instead. [/quote]

The question was specifically about post workout nutrition. If its determined that the effect of catecholamines has a negative impact on body composition I can’t see how the “post workout insulin spike” myth hasnt been debunked.
[/quote]

Ive been taking a carbs and protein shake before.

Sipping sugar water during.

And taking a carbs and protein after.

Im extremely tired postworkout, and I feel the carbs to be extremely helpful.

Although I think alot of lifters have known for years that if your cutting, plain whey in water is better.

Perhaps this “bro knowledge” has been confirmed scientifically. Do you have the study on hand ?

96

[quote]Westclock wrote:

[quote]BONEZ217 wrote:

[quote]relentless2120 wrote:

[quote]BONEZ217 wrote:

[quote]Voodoo 2 wrote:
Maybe someone with a background in biochemistry could weigh in? I’ve been hearing for the last three or four years that insulin should be spiked post workout because:

  1. It replenishes muscle glycogen.

  2. It shuttles nutrients into the muscle cells.

  3. It suppresses cortisol.

Has someone debunked this protocol?

[/quote]

Um, yes.

Read the thread. And when somoene mentions an author that has talked about the subject, read those articles. [/quote]

Um, no.

no one has “debunked” anything. those reasons for spiking insulin post workout are still the same. However, catecholamines released during your workout have an inhibitory effect on insulin levels which is why some people recommend spiking insulin pre workout instead. [/quote]

The question was specifically about post workout nutrition. If its determined that the effect of catecholamines has a negative impact on body composition I can’t see how the “post workout insulin spike” myth hasnt been debunked.
[/quote]

Ive been taking a carbs and protein shake before.

Sipping sugar water during.

And taking a carbs and protein after.

Im extremely tired postworkout, and I feel the carbs to be extremely helpful.

Although I think alot of lifters have known for years that if your cutting, plain whey in water is better.

Perhaps this “bro knowledge” has been confirmed scientifically. Do you have the study on hand ?
[/quote]

Nope.

I’ve been doing preworkout nutrition for years. And only recently stopped taking carbs immediately after the workout after reading CTs stuff on it. I’ve never felt better. And I’ve been making naturals gains better than ever before. For me there’s a big difference in body composition.

97

[quote]Voodoo 2 wrote:
Maybe someone with a background in biochemistry could weigh in? I’ve been hearing for the last three or four years that insulin should be spiked post workout because:

  1. It replenishes muscle glycogen.

  2. It shuttles nutrients into the muscle cells.

  3. It suppresses cortisol.

Has someone debunked this protocol?

[/quote]
Absolutely,

Dr. Mauro DiPasquale has mentioned that for the fat adapted individual, post-workout carbs, are in fact unnecessary, and likely counterproductive.

Nick Radonjic

98

Thanks for the reply Nick. I stopped taking carbs post workout when I started cutting. I figured since I was already carb cycling and using C. Poliquin’s lactate training method, I’d better not shoot myself in the foot by swilling maltodextrin after workouts.

100

When do you guys take you BCAA’s like Scivation Xtend?