Post workout
myles1230
Posts: 163 Member
Protein shake and some gummy bears! Yes please!
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Replies
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I just have lunch. My candy is preworkout and during
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Before and during? I always thought it’s best to consume sugars after the work out with a protein shake to spike insulin levels and push the protein and nutrients and amino acids into the muscle. Confused. LOL1
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Hey, if it makes ya happy, do it. Sounds like bro-blog over complication to me: Nutrient timing isn't typically a very important focus for sub-elite athletes, in terms of return on time and thought invested for extra results gained.
Oversimplifying, fuel (calories) > macronutrients > micronutrients > timing, on the food side.7 -
Hey, if it makes ya happy, do it. Sounds like bro-blog over complication to me: Nutrient timing isn't typically a very important focus for sub-elite athletes, in terms of return on time and thought invested for extra results gained.
Oversimplifying, fuel (calories) > macronutrients > micronutrients > timing, on the food side.
^ QFT.2 -
To each is own bro! Things work better for different people. QFT??1
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Before and during? I always thought it’s best to consume sugars after the work out with a protein shake to spike insulin levels and push the protein and nutrients and amino acids into the muscle. Confused. LOL
Tbh I just eat candy cause it gives me energy to lift.. (also have an espresso about an hr before)2 -
Before and during? I always thought it’s best to consume sugars after the work out with a protein shake to spike insulin levels and push the protein and nutrients and amino acids into the muscle. Confused. LOL
It’s a common belief but has actually been shown to have minimal effects. The one upside to it is that it restores your glycogen stores and helps prevent post workout cravings. I used to take dextrose immediately postworkout for 6 months to no noticeable advantage. Other than the curving of cravings. But to each their own!
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Bacon is my postworkout baby for sure3
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If anything, id consume gummy bears prior to workout... If anything the dextrose can provide some energy.3
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I have black coffee prior for energy and Becca’s during! Works for me...1
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Bcaas0
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^ This. BCAAs are a worthless supplement.
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0184-9...We can conclude from these two studies that BCAA infusion not only fails to increase the rate of muscle protein synthesis in human subjects, but actually reduces the rate of muscle protein synthesis and the rate of muscle protein turnover. The catabolic state was not reversed to an anabolic state in either study...
And a fun little infographic about BCAAs:
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You can’t believe everything you read... they taste great intra workout and I notice significant gains. So...5
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You can’t believe everything you read... they taste great intra workout and I notice significant gains. So...
Hey, as long as yummies and feelz matter to you more than actual science, it's all good. You do you. You've probably never heard of guys such as Alan Aragon, Eric Helms or Lyle McDonald - all of them have reviewed the research and concluded that BCAAs are worthless. Given their backgrounds and education, I trust them more than I trust advertising hype by supplement companies or the random advice of a bunch of gym bros.
A Big Mac and some fries would taste great intra-workout too, but I realize that it wouldn't be very effective in helping me reach my goals.5 -
To each is own bro! Things work better for different people. QFT??
Yep - different people are more or less susceptible to the placebo effect!
Unless your workout is multi-hour or you are planning on training again in the next couple of hours you really don't have to eat anything special post workout.7 -
Yes let’s!3
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You can’t believe everything you read... they taste great intra workout and I notice significant gains. So...
One thing I'd like for you to question yourself about, is the reliability with which we can make accurate observations and then attribute cause and effect based on those observations.
One of the reasons we place a high value on research is that depending on the nature of the study, they can attempt to demonstrate cause and effect at least far better than anecdote.
As it pertains to your own observations, I think it's a good idea to be open to the notion that the results you experience may not be attributable to BCAAs since there are likely a significant number of variables at play which you are not keeping under tight control.
I'll close with two non-research based ideas for you to consider simply from a logical standpoint:
1) One of the main reasons we use fairly high protein intakes is to supply amino acids for protein synthesis. If you are already consuming protein at levels likely to optimize muscle protein synthesis, it stands to reason that additional amino acids (which is exactly what BCAAs are) are not going to do anything. Because you have already reached sufficiency through dietary protein.
2) If you are NOT consuming enough protein to optimize MPS based on what available evidence we have, you are far more likely to benefit from additional protein vs BCAAs.
Best of luck with your goals in 2018.
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Finally, regarding the gummy bears thing and insulin:
The main benefit of insulin post workout is that it essentially blunts muscle protein breakdown and so more accurately we can say it's anticatabolic rather than anabolic.
The need for an immediate carbohydrate to bring insulin levels up is quite questionable given that whey protein alone will significantly spike insulin to levels high enough to maximally benefit muscle protein balance.
Please see here for a more in depth explanation:
https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-55 -
Finally, regarding the gummy bears thing and insulin:
The main benefit of insulin post workout is that it essentially blunts muscle protein breakdown and so more accurately we can say it's anticatabolic rather than anabolic.
The need for an immediate carbohydrate to bring insulin levels up is quite questionable given that whey protein alone will significantly spike insulin to levels high enough to maximally benefit muscle protein balance.
Please see here for a more in depth explanation:
https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-5
Just to piggyback on the bolded - in James Krieger's research review regarding insulin, it was shown that protein is equally insulogenic to carbs: https://weightology.net/insulin-an-undeserved-bad-reputation/2 -
Good feedback! Thanks !2
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^ This. BCAAs are a worthless supplement.
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0184-9...We can conclude from these two studies that BCAA infusion not only fails to increase the rate of muscle protein synthesis in human subjects, but actually reduces the rate of muscle protein synthesis and the rate of muscle protein turnover. The catabolic state was not reversed to an anabolic state in either study...
And a fun little infographic about BCAAs:
https://www.youtube.com/watch?v=C30HGsVXELA&feature=share
This is coming from a doctor!1 -
^ This. BCAAs are a worthless supplement.
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0184-9...We can conclude from these two studies that BCAA infusion not only fails to increase the rate of muscle protein synthesis in human subjects, but actually reduces the rate of muscle protein synthesis and the rate of muscle protein turnover. The catabolic state was not reversed to an anabolic state in either study...
And a fun little infographic about BCAAs:https://www.youtube.com/watch?v=C30HGsVXELA&feature=share
This is coming from a doctor!
That is from 3 years ago by a guy who sells BCAAs. Most of the evidence has come out in the past few years when things werent concentrated around mice and rat models. If you want to compare equivalent PhDs who sell BCAA, here is a recent video from Dr. Layne Norton.
You have to remember that science continues to evolve as more and more studies come out. Its why these meta analyses are so important. They allow for a unibiased evaluation of the current body of evidencea as opposed to a myopic view of one or two controls.
https://youtu.be/LfMgUABeO9c
Keep in mind, having the match without the wood is pretty worthless.2 -
Mean while body builders are injecting insulin before, during, and after workouts to stay anabolic.1
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Supplements are BS except for meal replacement and convenience.
The truth is that it's all marketing nonsense to make the supplement sellers richer and you poorer.
Don't feel too bad, we all get sucked into this one for awhile.
The only supplements that work are steroids and growth drugs. All the rest is nonsense.
I do not recommend taking growth drugs.1 -
QFT- Quoted for Truth
LMGTFY-Let Me Google That For You0 -
Supplements are BS except for meal replacement and convenience.
The truth is that it's all marketing nonsense to make the supplement sellers richer and you poorer.
Don't feel too bad, we all get sucked into this one for awhile.
The only supplements that work are steroids and growth drugs. All the rest is nonsense.
I do not recommend taking growth drugs.
This is an example of swinging the pendulum too far in the other direction.
Many supplements are overhyped and don't work but it's inaccurate to suggest they ALL don't work other than steroids.
Creatine, caffeine, whey protein, EFAs, are just a few examples of supplements that can definitely help in certain contexts.2 -
Supplements are BS except for meal replacement and convenience.
The truth is that it's all marketing nonsense to make the supplement sellers richer and you poorer.
Don't feel too bad, we all get sucked into this one for awhile.
The only supplements that work are steroids and growth drugs. All the rest is nonsense.
I do not recommend taking growth drugs.
This is an example of swinging the pendulum too far in the other direction.
Many supplements are overhyped and don't work but it's inaccurate to suggest they ALL don't work other than steroids.
Creatine, caffeine, whey protein, EFAs, are just a few examples of supplements that can definitely help in certain contexts.
Creatine? BS. Just causes you to retain water which increases leverage in the muscle and volume. So what. Stop taking it and deflate. What about the magical energy you get when taking creatine? Never underestimate the power of a placebo.
Caffeine? Yes, good as a stimulant. That's why most people drink coffee. This is not rocket science.
Whey protein? A meal substitute. Do you need to eat Whey? Heck no. No better than eating meat or eggs but it is convenient as a meal substitute and fine in that context. Unless you are taking steroids there is no need for very high amounts of protein.
EFAs? Again, no better than eating foods with essential fatty acids in them. In effect, a meal substitute again.
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