Tinytom

Ok so this is partly related to Hackskii's poll but I thought especially pertinent for PWO info

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John

The simple Carbs Option, but im looking forward to the shedding of the knowledge.

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DB

i went with johnny on this one! simple carbs

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Ironman

I would say simple carbs plus a shake.

the_gre8t_1ne

simple

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crazycacti

i went with simple carbs here - -

in my thinking a fat slows down absorbtion and would curb insulin...

protein would do this also - even if it is whey

dynamatiz

im going with simple carbs and whey imo, jus purely on basis of quantity,

there is a lot of sweeteners added for the flavour in whey and if taken with simple carbs as well, there should be a big raise in insulin levels than just with simple carbs alone

not sure though

Timmy Smooth

Well I've just downed 4 Iceland sausage rolls and my arms are shaking like an epilectic on a bucking bronco.

I've also started eating a Mars Bar PWO.

John

share the love or should that be knowledge.

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Tinytom

The answer is that Whey Protein and simple carbs raise insulin levels higher.

Something to do with whey isolate apparantly. i read the article in last month's muscular development - top mag for nutrition, drugs gossip etc.

Therefore I always take some hydrolysed amino capsules with my PWO carbs and protein for extra potency.

I use CNP Pro Aminos for this but there are other brands available although I couldn't venture a guess as to which ones sorry. The aminos must be hydrolysed or isolate for the higher spike to work according to the article, most amino acid capsules are concentrate so check your labels before buying for this purpose.

Reps to Ironman and Dymatiz for the correct answers

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Peg

I'm not on the competitor's road to building huge amounts of mass. I am just wanting more lean muscle and less body fat....

I will eat a big heaping or two tablespoon globs of peanut butter or 3 handfuls of peanuts after a work-out with the shake. The fat and protein of the peanut butter works for me to keep the insulin from spiking and curbs my carb craving after a work-out...
but then you may need more protein for the muscle gains you want.

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Stu

some people believe its beneficial to create an insulin spike post workout because insulin is very anabolic under the right conditions.

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hackskii

Jentjens R, Jeukendrup A.

Human Performance Laboratory, School of Sport and Exercise Sciences, University of Birmingham, Edgbaston, Birmingham, UK.

The pattern of muscle glycogen synthesis following glycogen-depleting exercise occurs in two phases. Initially, there is a period of rapid synthesis of muscle glycogen that does not require the presence of insulin and lasts about 30-60 minutes. This rapid phase of muscle glycogen synthesis is characterised by an exercise-induced translocation of glucose transporter carrier protein-4 to the cell surface, leading to an increased permeability of the muscle membrane to glucose. Following this rapid phase of glycogen synthesis, muscle glycogen synthesis occurs at a much slower rate and this phase can last for several hours. Both muscle contraction and insulin have been shown to increase the activity of glycogen synthase, the rate-limiting enzyme in glycogen synthesis. Furthermore, it has been shown that muscle glycogen concentration is a potent regulator of glycogen synthase. Low muscle glycogen concentrations following exercise are associated with an increased rate of glucose transport and an increased capacity to convert glucose into glycogen.The highest muscle glycogen synthesis rates have been reported when large amounts of carbohydrate (1.0-1.85 g/kg/h) are consumed immediately post-exercise and at 15-60 minute intervals thereafter, for up to 5 hours post-exercise. When carbohydrate ingestion is delayed by several hours, this may lead to ~50% lower rates of muscle glycogen synthesis. The addition of certain amino acids and/or proteins to a carbohydrate supplement can increase muscle glycogen synthesis rates, most probably because of an enhanced insulin response. However, when carbohydrate intake is high (>/=1.2 g/kg/h) and provided at regular intervals, a further increase in insulin concentrations by additional supplementation of protein and/or amino acids does not further increase the rate of muscle glycogen synthesis. Thus, when carbohydrate intake is insufficient (<1.2 g/kg/h), the addition of certain amino acids and/or proteins may be beneficial for muscle glycogen synthesis. Furthermore, ingestion of insulinotropic protein and/or amino acid mixtures might stimulate post-exercise net muscle protein anabolism. Suggestions have been made that carbohydrate availability is the main limiting factor for glycogen synthesis. A large part of the ingested glucose that enters the bloodstream appears to be extracted by tissues other than the exercise muscle (i.e. liver, other muscle groups or fat tissue) and may therefore limit the amount of glucose available to maximise muscle glycogen synthesis rates. Furthermore, intestinal glucose absorption may also be a rate-limiting factor for muscle glycogen synthesis when large quantities (>1 g/min) of glucose are ingested following exercise.

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Scott


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hackskii

Exercise Physiology and Metabolism Laboratory, Department of Kinesiology and Health Education, The University of Texas at Austin, Austin, TX, USA.

Muscle glycogen is an essential fuel for prolonged intense exercise, and therefore it is important that the glycogen stores be copious for competition and strenuous training regimens. While early research focused on means of increasing the muscle glycogen stores in preparation for competition and its day-to-day replenishment, recent research has focused on the most effective means of promoting its replenishment during the early hours of recovery. It has been observed that muscle glycogen synthesis is twice as rapid if carbohydrate is consumed immediately after exercise as opposed to waiting several hours, and that a rapid rate of synthesis can be maintained if carbohydrate is consumed on a regular basis. For example, supplementing at 30-min intervals at a rate of 1.2 to 1.5 g CHO x kg(-1) body wt x h(-1) appears to maximize synthesis for a period of 4- to 5-h post exercise. If a lighter carbohydrate supplement is desired, however, glycogen synthesis can be enhanced with the addition of protein and certain amino acids. Furthermore, the combination of carbohydrate and protein has the added benefit of stimulating amino acid transport, protein synthesis and muscle tissue repair. Research suggests that aerobic performance following recovery is related to the degree of muscle glycogen replenishment.

Publication Types:
Review
Review, Tutorial

PMID: 11897899 [PubMed - indexed for MEDLINE]

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Scott


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Ironman

I take slin pwo so will this negate the need for hydrolysed amino capsules?