eating carbs immediately after workout

[bigwave]

I read that if i eat carbs immediately after workout it's contradict the growth hormon.

is these true?

[caraleio]

No

[bigwave]

i know this gona be strange but i read that in my "specialist in performance nuritions" corse in issa.

[Jimmyp]

If you're training, and optimal physical performance is a concern, HAVE YOUR CARBS PWO!!

[bigwave]

If you're training, and optimal physical performance is a concern, HAVE YOUR CARBS PWO!!

i'm sory but i dont understand you

[Jerbee02]

Carbs after a workout are vital if you want to build muscle. Here are a few excerpts backing this up:

The body's main priority post-workout is to replenish glycogen stores. The body stores glycogen in two places: in the liver and in muscle tissue. Of these two, the muscles can store a far greater amount, 250 to 400 grams, while the liver can only store about 100 grams. Moreover, it is primarily muscle glycogen that is depleted during a workout.

So the goal post-workout more specifically is to restore muscle glycogen. The body will even break down muscle tissue for this purpose if carbohydrates are not available. For this reason, it is vital to include carbohydrates in the post-workout drink.

Source - http://www.fitnessforoneandall.com/p...t/part_one.htm

If you're not eating carbs immediately after a workout you may be setting yourself up for health and weight problems. This is especially true if you do any form of weight or strength training. Simply put, your muscles need carbs in order to fully recuperate and to be ready for your next workout. There is about a 45 minute "window of opportunity" after a hard workout in which your muscles will literally absorb just about all of the carbs you give them. In fact, this is the only time it's actually beneficial to eat some simple sugars because your muscles will use them to replenish glycogen levels. So, if you've just got to have some sugar, save it for your post-workout meal!

Source - http://www.fitfaq.com/2004/12/post-workout-carbs.html

Experts say it’s important to get some carbs in your system 30 to 60 minutes after your workout – even if you’re on a low-carb diet. They say choosing healthy carbs over those with simple sugars (such as cookies and cakes), should keep your weight-loss goals on track.

Source - http://www.nwhealth.edu/healthyU/get...unfacts/3.html



There are many other articles out there as well, but if these haven't helped feel free to try your own search.

[in10city]

Carbs after a workout are vital if you want to build muscle. Here are a few excerpts backing this up:



Source - http://www.fitnessforoneandall.com/p...t/part_one.htm


Source - http://www.fitfaq.com/2004/12/post-workout-carbs.html


Source - http://www.nwhealth.edu/healthyU/get...unfacts/3.html



There are many other articles out there as well, but if these haven't helped feel free to try your own search.

Something to consider... Do post-exercise carbs actually help?

Depending on what the training regimen is like, a good dose of Leucine + whey hydrolysate will go along way ... With the exception of rapid glycogen repletion, the other needs (insulin stimulation, halt catabolism, protein synthesis, etc...) can be met without gorging on carbs after. Can one benefit from the intake of some - yes. Required - no, given an appropriate scenario and that other conditions are met.

There are both an insulin dependant and insulin independant pathway to protein synthesis. They are synergistic and there is an additive effect. A small increase in insulin + a high level of amino acids is more anabolic than either alone.

Regarding glycogen... if your training is typified by 1 hour sessions once per day, straight sets, low reps, long rest periods, then you're not going to be putting much drain on your glycogen. If your training is the complete opposite of this - longer 90+ min sessions, no straight sets - all supersets, giant sets, drop sets, extended TUT, and short rest periods, this will put a larger drain on your glycogen. Multiple sessions per day will as well.

[Jerbee02]

Thanks for that link, I wasn't aware of this when posting. I'll definitely look into it and give it more consideration than before - it does make sense that your glycogen stores wouldn't be as affected when doing lower intensity work than if you're constantly putting the muscles under intense strain.

[BlueFenix13S]

Regarding glycogen... if your training is typified by 1 hour sessions once per day, straight sets, low reps, long rest periods, then you're not going to be putting much drain on your glycogen. If your training is the complete opposite of this - longer 90+ min sessions, no straight sets - all supersets, giant sets, drop sets, extended TUT, and short rest periods, this will put a larger drain on your glycogen. Multiple sessions per day will as well.

Quite true. Whey has the ability to stimulate an insulin response due to the high AA content.

Strength athletes do not deplete glycogen to the extent that endurance athletes do, unless like he said you are incorporating a LOT of intensity techniques. Also, pre-workout and peri-workout nutrition play a role in this. If you have AA's or carbs DURING training, the need for them PWO isn't as great.

I have recently switched from 30gprotein, 60g carbs all PWO to free form AA's during workout followed 40g protein and 40g carbs PWO and have actually seen better recovery from this.