Can Someone Explain Post Workout Nutrition to me?

[Diggs0101]

I train regularly and have been doing so for years. I understand the need for protein after a workout as the reason for needing it is obvious. However, I don't understand the science behind the need for carbs/sugar/maltodextrin or dextrose, etc. I keep reading the phrase "insulin spike" regarding post workout nutrition and just don't understand it.

Can anyone break it down?

[DTrulez616]

http://forum.bodybuilding.com/showthread.php?t=272067

[snorkelman]

There are lots of threads getting into the issues of spiking insulin - that part is controversial as to whether the average person reading this website would benefit by doing that over just having any carb source. What is less controversial is that post workout protein and carb is a good idea.

There are multiple issues dealing with the importance of carbs post workout. One such issue is glycogen replenishment.

[Diggs0101]

There are lots of threads getting into the issues of spiking insulin - that part is controversial as to whether the average person reading this website would benefit by doing that over just having any carb source. What is less controversial is that post workout protein and carb is a good idea.

There are multiple issues dealing with the importance of carbs post workout. One such issue is glycogen replenishment.

I'm naturally bulky so I normally try and avoid sugars. I eat rather low carb, very high protein. Almost all carbs I eat are whole wheat, multigrain, etc. Rarely EVER eat fruits.

I know that when I work out I deplete the sugar levels in my body (which I intentionally work on keeping low). I guess my question is what role do they play in muscle development/post workout recovery? Why should I be in a hurry to try and restore sugar levels?

Thanks in advance for your help (or anyone elses).

[Chee.Bizzle]

The fast digesting carb is meant to release insulin to prevent catabolic activity after an intense workout.

[a_miller_76]

In short, without a bunch of science, it works like this:


Your muscles store sugar as glycogen. When you lift and workout your muscles burn that glycogen. When you take your protein after your workout the idea is to build/repair the muscles you've just worked. However they can't do that efficiently without restoring the glycogen levels.


It won't kill you to drink 4 oz of grape juice and 4 oz of water mixed with your protein (if you're using vanilla, don't try that with chocolate LOL).


And if you're hyper concerned about it lower your sugar in other places to compensate.

[Diggs0101]

Your muscles store sugar as glycogen.

That is the biggest thing. I never knew that your muscles themselves stored glycogen. Guess I just never gave much thought to where the sugars in your body are stored and etc. Makes sense then that they would need sugars in order to maximumly repair.

Thanks. Rep added.

You mention grape juice. Is there any certain type of juice, fruit, food, etc. that is better than another to add as your post workout sugar?

[a_miller_76]

I used to use orange juice but I read on here that it wasn't as good as grape juice, so that's why I switched. I'm no expert (check out the gut, lol)...just another learning noob. But keep searching around, you'll pick up stuff just like I'm trying to

[IWantIt]

Yeah..here is it summed up for you.

-eat protein/carbs after a workout. A majority of your carbs from the day should be pre and post workout.
-some people believe in using sugar, all those insulin spikers. Some say it is necessary, I don't believe in it. After a workout though, I don't limit myself to whole wheat, I eat simple carbs too.
-usually grape juice post workout is taken with creatine to quicken everything getting to your muscles

-I'm generally endo, so I don't purposely spike my insulin after a workout (limit fat gain).

[THE_TRUTH86]

This is what i do.
40-60g of protein
60-80g carbs
By this i usually use O.N. Pro Complex and eat 3 Rice cakes (12g per cake)

then an hour to hour and half later, i eat a meal...
Protein: Beef
Carbs: Sweet Potato
Fat: Peanut Butter

[eddiebo]

If you are tying to lose weight, adding a sugar post workout to spike insulin, or any insulin spike for that seems counter-productive.

If I were trying to keep thin or lose weight I would pass on any "insulin spike". I feel it fanatical to not even want to lose a single ounce of muscle gain. I don't think fo you there should there be a worry at this stage. And besides I doubt with a typical or even rigorous bodybuilding workout we completely deplete these stores.

When you hit your desired weight or appearance, and if the workouts justify it, perhaps then you may want to take a different approach. I think you have it right, simple carbs for an insulin spike seem counterproductive to your overall goal.

[Meathead.]

The key to post workout is not to allow the body to become catabolic, and to repair and get those energy stores back up immediately, and to limit chance of fat gain. give it fuel before/after workout, of course the amount of fuel will be decided from volume of training

[Eric-Navy]

OP, I would suggest taking a look at some keto diets. If it is possible for you I think it would get you in the better shape, faster than the classic 40/40/20 diet. I have never tried keto though but I am naturally a little more leaned out (thanks military!) but I have read a lot about it. As far as post and pre workout nutrition there is a great sticky about it, ready through one or two pages and it should be able to answer some of the major questions.