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I do not understand why my body needs more carbs post workout than protein, could someone please explain this to me? Is it kinda the same idea as insulin spike? All help is appreciated.
Timbaland said:Carbs will also replenish glycogen levels. Glycogen is the fuel you use.
explosives said:you need carbs, why else can the people on Atkins eat all the protein and fat they want, and still loose weight
creepingcharlie said:Right now I take a maltodextrin in my post workout shake. is that too complex?
HUNEBED said:when you consume enough protein daily (2 - 2,5 grams per kilo b.w.) it doesn't matter to not have protein post work-out, but you have to stay with the fast carbs post work - out (and that can be a lot post work-out) > they will absorb quickly and fill up the glycogen
for lean body muscle mass >>> fast carbs post work -out !!!!!!
Madmick said:True except for the part about it not being important to take protein immediately post-workout (even if you have an already rich protein diet): the first two hours is when the body is most actively recovering.
HUNEBED said:theorical? your right but read this one:
http://www.ncbi.nlm.nih.gov/entrez/...d&dopt=Abstract&list_uids=12094125&query_hl=1
J Sports Med Phys Fitness. 2002 Sep;42(3):340-7.
Effects of high-calorie supplements on body composition and muscular strength following resistance training.
Rozenek R, Ward P, Long S, Garhammer J.
Department of Kinesiology and Physical Education, California State University Long Beach, Long Beach, California 90840, USA. [email protected]
BACKGROUND: Seventy-three healthy, male subjects randomly divided into 3 groups participated in a study to determine the effects of 2 high-calorie nutritional supplements on body composition, body segment circumferences, and muscular strength following a resistance-training (RT) program. METHODS: In addition to their normal diets group 1 (CHO/PRO; n=26) consumed a 8.4 Mj x day(-1) (2010 kcal) high calorie, high protein supplement containing 356 g carbohydrate and 106 g protein. Group 2 (CHO; n=25) consumed a carbohydrate supplement that was isocaloric with CHO/PRO. Group 3 (CTRL; n=22) received no supplement and served as a control. All subjects were placed on a 4-day x week(-1) RT program for 8 weeks. RESULTS: Dietary analysis revealed no significant differences in total energy consumption or nutrients at any time in the non-supplemented diets of the 3 groups. Significant (p= or <0.05) increases in body mass (BM) and fat-free mass (FFM) were observed in CHO/PRO and CHO compared to CTRL. Mean (+/- SD) increases in BM were 3.1+/-3.1 kg and 3.1+/-2.2 kg, respectively. Fat-free mass significantly (p= or <0.05) increased 2.9+/-3.4 kg in CHO/PRO and 3.4+/-2.5 kg in CHO. Muscular strength, as measured by a one-repetition maximum in the bench press, leg press, and lat-pull down increased significantly (p= or <0.05) in all groups. No significant differences in strength measures were observed among groups following training. CONCLUSIONS: Results indicate that high-calorie supplements are effective in increasing BM and FFM when combined with RT. However, once individual protein requirements are met, energy content of the diet has the largest effect on body composition.
Publication Types:
Clinical Trial
Randomized Controlled Trial
PMID: 12094125 [PubMed - indexed for MEDLINE]