Carbs ?

The type of carbs do not matter - pick the ones you like the most and give you better energy in the gym.

This is mostly true with caveats

A. You need to make sure you get a good dose of MICROnutrient. Carbs would be the actual food source to do this. A multivitamin can be used to make it matter much less.

B. A sedentary person will start to show signs of diabeties if they consume over 50g of fructuose daily (which is a lot). we can suppose that an active person could tolerate more although there is no data on the topic as yet.


Also, it has been proven that spiking insulin directly after hard physical training is in fact not possible. This is the marketing material of suppliment hucksters.

http://www.youtube.com/watch?v=gmfI3TLGd4o&&noredirect=1

good carbs / bad carbs... oh geez... not this again.

The type of carbs do not matter - pick the ones you like the most and give you better energy in the gym.

This is mostly true with caveats

A. You need to make sure you get a good dose of MICROnutrient. Carbs would be the actual food source to do this. A multivitamin can be used to make it matter much less.

B. A sedentary person will start to show signs of diabeties if they consume over 50g of fructuose daily (which is a lot). we can suppose that an active person could tolerate more although there is no data on the topic as yet.


Also, it has been proven that spiking insulin directly after hard physical training is in fact not possible. This is the marketing material of suppliment hucksters.

A. Agreed. I assumed it was given, but probably should have clarified

B. OP is not sedentary

Re spiking insulin - could you point me to where this is shown not to be possible? Post from Alan Aragon:

http://forum.bodybuilding.com/showthread.php?t=131821473&p=678321011&viewfull=1#post678321011

Yes, please link the studies showing insulin release isn't possible after physical training. Timing carbs and "spiking" insulin solely to maximize muscle growth post workout is futile, and any benefit would be minute if best. Our bodies would require an exogenous introduction of insulin for any noticeable gains or benefits, hence bodybuilders taking insulin shots and timing meals, a dangerous practice that is argued where the cost (death) outweighs the benefit (marginal). However, your body is always releasing insulin, even at basal levels. Whey protein alone post workout will release insulin and trigger muscle protein synthesis.

So did you mean that there is no benefit to spiking insulin post workout?

What I meant was that it can't be spiked enough to have any real benefit which is the reason as you say that enhanced lifters inject it directly. If they could raise it high enough by just eating food, they would do that rather than inject it. The reality is that we can not acutely manipulate ANY hormone in our body enough to make much difference outside of using drugs.

The type of carbs do not matter - pick the ones you like the most and give you better energy in the gym.

This is mostly true with caveats

A. You need to make sure you get a good dose of MICROnutrient. Carbs would be the actual food source to do this. A multivitamin can be used to make it matter much less.

B. A sedentary person will start to show signs of diabeties if they consume over 50g of fructuose daily (which is a lot). we can suppose that an active person could tolerate more although there is no data on the topic as yet.


Also, it has been proven that spiking insulin directly after hard physical training is in fact not possible. This is the marketing material of suppliment hucksters.

A. Agreed. I assumed it was given, but probably should have clarified

B. OP is not sedentary

Re spiking insulin - could you point me to where this is shown not to be possible? Post from Alan Aragon:

http://forum.bodybuilding.com/showthread.php?t=131821473&p=678321011&viewfull=1#post678321011

Yes, please link the studies showing insulin release isn't possible after physical training. Timing carbs and "spiking" insulin solely to maximize muscle growth post workout is futile, and any benefit would be minute if best. Our bodies would require an exogenous introduction of insulin for any noticeable gains or benefits, hence bodybuilders taking insulin shots and timing meals, a dangerous practice that is argued where the cost (death) outweighs the benefit (marginal). However, your body is always releasing insulin, even at basal levels. Whey protein alone post workout will release insulin and trigger muscle protein synthesis.

So did you mean that there is no benefit to spiking insulin post workout?

What I meant was that it can't be spiked enough to have any real benefit which is the reason as you say that enhanced lifters inject it directly. If they could raise it high enough by just eating food, they would do that rather than inject it. The reality is that we can not acutely manipulate ANY hormone in our body enough to make much difference outside of using drugs.

Ahh..got it. Agreed, to a point. A small increase in insulin is shown to be beneficial to net protein breakdown, however, a bunch of carbs is not needed and there is a pretty big window. Just eat food during a 'normal' eating schedule is usually enough. Trying to manipulate HGH etc via exogenous means is pretty much an exercise in futility.

^Exactly. It has been studied that while amino acid availabilty and insulin release pre workout doesn't inhibit muscle protein breakdown (nor would we want it to), it can serve to inhibit MPB from falling to studied basal levels.

And there is an "anabolic window" post exercise. Muscle protein synthesis is heightend after weight training, but you have a window of about 24 hours to ingest protein and carbs to create a net gain of MPS over MPB, not a 30 minute window like the supplement industry would have us believe. So to Sarauk2sf's point, a normal eating schedule is truly more than enough to satisfy this. The only instance where nutrient timing would really matter is if you are an ELITE athlete, training the same body part less than 8 hours apart.