Dr. Jim Stoppani = broscience?!?!
I am sure I am going to get bad rep for even suggesting this. I am sure there will be people who will rip my head off.
First I have HUGE respect for Dr. Stoppani. His training techniques have changed my life.
I have been a huge victim of broscience for nearly 10 years. For 10 years I focused on micromanaging EVERYTHING and never focused on my macros. I NEVER met my goals to any satification and kept giving up. In the past year I been on a journey of ridding my life of bro science, in addition to that, learning more effective training technique like those from Jim and I am blowing past every goal I set. Broscience was holding me back plain and simple. That being said, I have some serious questions about some advice that Dr. Jim Stoppani gives.
1: He seems to subsribe to the notion of an anabolic window PWO and using simple carbs to spike insulin for said window.
2: In his Short Cut to Shred he recommends using EXTRA BCAA to supplement what you're are already getting through 1.5g of proiten per lb of body wheight.
Here on his page about nutrition [url]http://www.bodybuilding.com/fun/dr-jim-stoppanis-8-nutrition-rules-building-maximum-muscle.html[/url]
Quoted from above page "Timing carb consumption relative to your workouts is important as well. Within 30 minutes of the start of your workout, along with your whey shake, consume 20-to-40 grams of slow-digesting carbs such as oatmeal or whole-wheat bread. Slow-digesting carbs provide longer-lasting energy than fast carbs do. Plus, they don't spike your insulin levels." and "Within 30 minutes after the workout, along with your protein shake, you'll want to consume another 40-to-100 grams of carbs. This time, however, you want fast-digesting carbs such as white bread, Vitargo S2, sorbet, or fat-free candy. The spike these carbs cause in insulin levels not only helps to quickly replenish muscle glycogen, but it also boosts protein synthesis and blunts cortisol levels."
From what I understand this is 100% broscience. Whey has been proven to spike insulin level AS much or MORE than carbs {2}. Not to mention he is referencing "the magic PWO window" and in that webpage and in Short Cut to shred seems to preach that nutrient timing.
I am basing my questions on articles I have read and fourum posts I have gone through. here are JUST a few that bascily say taking simple carbs post work out is a total broscience (i.e., pointless and baseless)
{1}[url]http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/[/url]
{2}[url]http://weightology.net/weightologyweekly/?page_id=319[/url]
and here is one where Alan A has the same to say [url]http://forum.bodybuilding.com/showthread.php?t=130154383&page=1[/url]
"1) You don't need to try to "spike insulin" postworkout to get an anabolic effect. Forget everything you've learned. It's bullcrap. Your preworkout meal will do all the insulin elevating you need. Furthermore, most people's protein dose per meal will sufficiently raise insulin for maximal anabolic effect. But even then, if you choose to focus on a meal's isolated effect, you're missing the big picture of what's really important. My suggestion is to scrap that mentality & start macromanaging instead of micromanaging. Please read the stickies."
Okay so what about BCAA's? I know the use of these tends to be a little more controversial. and even after reading a lot of articles about them, and what Aragon has to say, there is a point to them, in extreme cases of calorie restriction. but they seem pretty much pointless as well.
here is s thread that goes back and forth about them, will links to sources and articles and the like.
[url]http://forum.bodybuilding.com/showthread.php?t=131213173&page=1[/url]
but in short "What you're not realizing is that the high-quality protein sources in your diet (ie, meat, fish, eggs, poultry, dairy, protein supps, etc) contain anywhere between 15-25% BCAA "
and with Jims programs, cutting or bulking, he recommends REALLY high protein macros. 1.5 to 2 grams per pound. Right now I am 79kg and I am eating close 200g or more a training days. MINIMUM that is 30 grams of BCAA a day.
So whats the deal. Is BB.com bascily saying "hey Jim you have to recommend these supps"
Just curious what anyone else thinks.
Jim also thinks highly of CLA, Alan does not. But CLA seems to also be rather controversial in that a ton of people swear by it. Alan also says the carnitine family of supps are crap.
I am not saying 100% either way that one is right and on is wrong? that is why I wrote "Dr. Jim Stoppani = broscience?!?!" and used question marks.
I have learned when it comes to bodybuilding, exercise, diet, nutrition, LIFE, it is better to question EVERY preconceived notion rather than just accept everything. That is what I am attempting to do to get the best understanding.