If I’m trying to get ripped, should I mix my PWO shake with 50 grams of simple carbs or should I not add any? I know having an insulin spike after your workout helps transport all the nutrients to your body, but will some be stored as fat?
Thanks to all who reply, Jeff
Well, you have a few options…
You could just use a smaller amount of carbs (you will still get a spike)
You could just utilize Whey, w/o the carbs (Dr. Joe recommends this when dieting strictly)
You could use Peanut Butter (Palumbo recommends this to folks on his keto/low carb diet)
Any food will give some sort of insulin response. I’m dieting now, and while I still have about 30g of carbs PWO, I know it will have to go the last 3 weeks or so before the show.
S
Wouldn’t the fat in peanut butter slow down digestion too much to be useful in a pwo shake?
You would think so, but Palumbo seems to think otherwise. Again, all food creates some response, and in my own humble opinion, I think a lot of people overestimate how much fat is actually in peanut butter.
S
[quote]bulldog24 wrote:
Wouldn’t the fat in peanut butter slow down digestion too much to be useful in a pwo shake?[/quote]
I think this ‘phenomenon’ is highly overrated. In fact, I doubt the absorption rate of other nutrients really slows down much in the presence of fat/fiber. At least, not enough to be significant.
[quote]PonceDeLeon wrote:
bulldog24 wrote:
Wouldn’t the fat in peanut butter slow down digestion too much to be useful in a pwo shake?
I think this ‘phenomenon’ is highly overrated. In fact, I doubt the absorption rate of other nutrients really slows down much in the presence of fat/fiber. At least, not enough to be significant.[/quote]
fiber yes, fat probably not so much.
I wouldn’t go with table sugar because of it being half fructose. That would be 25 grams of which would metabolize slowly in the liver. Just buy some sort of PWO carb. Almost every option is cheap in bulk. Dextrose, Maltodexrin, WMS ect… Does it REALLY matter in the grand scheme of things? Probably not.
[quote]elusive wrote:
I wouldn’t go with table sugar because of it being half fructose. That would be 25 grams of which would metabolize slowly in the liver. Just buy some sort of PWO carb. Almost every option is cheap in bulk. Dextrose, Maltodexrin, WMS ect… Does it REALLY matter in the grand scheme of things? Probably not.[/quote]
x2
[quote]PonceDeLeon wrote:
bulldog24 wrote:
Wouldn’t the fat in peanut butter slow down digestion too much to be useful in a pwo shake?
I think this ‘phenomenon’ is highly overrated. In fact, I doubt the absorption rate of other nutrients really slows down much in the presence of fat/fiber. At least, not enough to be significant.[/quote]
Not sure why you’re using quotes. It’s a fact – the effect is debatable I suppose. You’re not really using any science here to back up your claim. While I’m no PhD, I’ll give it a try.
Adding fat to a meal knocks down the glycemic index (so does adding fiber and protein). Since glycemic index is a decent proxy for the desired PWO insulin effect, this seems quite relevant to consider. Even fish oil junkies will say to skip dosing PWO for aforementioned reasons. PWO, there is not much benefit to ingesting fat or fiber, whereas protein is the goal and insulin-spiking carbs are the enabler.
Thanks for all the responses!
[quote]The Mighty Stu wrote:
You would think so, but Palumbo seems to think otherwise. Again, all food creates some response, and in my own humble opinion, I think a lot of people overestimate how much fat is actually in peanut butter.
S
[/quote]
Missed this post. Peanut butter is a relatively fat dense food (about 50%), but I can see your point. It depends how much is used.
[quote]bulldog24 wrote:
PonceDeLeon wrote:
bulldog24 wrote:
Wouldn’t the fat in peanut butter slow down digestion too much to be useful in a pwo shake?
I think this ‘phenomenon’ is highly overrated. In fact, I doubt the absorption rate of other nutrients really slows down much in the presence of fat/fiber. At least, not enough to be significant.
Not sure why you’re using quotes. It’s a fact – the effect is debatable I suppose. You’re not really using any science here to back up your claim. While I’m no PhD, I’ll give it a try.
Adding fat to a meal knocks down the glycemic index (so does adding fiber and protein). Since glycemic index is a decent proxy for the desired PWO insulin effect, this seems quite relevant to consider. Even fish oil junkies will say to skip dosing PWO for aforementioned reasons. PWO, there is not much benefit to ingesting fat or fiber, whereas protein is the goal and insulin-spiking carbs are the enabler.[/quote]
Actually, Glycemic Load is the indicator you should look for, and even then, it is damn near impossible to calculate the GL of a MEAL.
My point is, the “anabolic window” is a lot wider than many people think - and many articles/authors here have preached - and, if you spike insulin PRE workout, you don’t need to spike it as high PWO.
Hell, drinking whole milk PWO with some carbs (dextrose, WMS) is fine, too. You will not see a difference.
I think this dogma is inline with the crap about burning fish oil taken in the morning and somehow ‘wasting’ it. I think that’s garbage dogma, too.
Don’t forget that science does not necessarily lay down or establish a fact. Plenty of studies that negate each other and plenty of poorly done studies out there in general.
[quote]PonceDeLeon wrote:
My point is, the “anabolic window” is a lot wider than many people think - and many articles/authors here have preached - and, if you spike insulin PRE workout, you don’t need to spike it as high PWO.[/quote]
I’ve never read anyone credible suggesting that you should spike insulin pre-workout. That’s the last thing you’d want to do anyway since workout intensity would suffer. You may, however, want to consume a carb-rich meal to cause your insulin levels to be on the rise as you begin training. There’s a big difference between the two.
I have to call BS with that. Granted, you may not notice a difference, but some of us do see a significant drop off in recovery when going this route.