Best carbs for pre/post workout?

[LiveInsane]

I have been lifting for nearly 6-7 years now but have not really got too involved with specifics like this one. In your opinion what foods supply the best carbs for pre and post workouts? And how much should I consume at each time? Thanks for any tips..

[garlichead]

Originally Posted by Trans_Isomer

I would actually advocate going into the workout on an empty stomach. The carbs you ingest will blunt Growth Hormone (GH) release which is needed for IGF-1 synthesis. Also you will divert blood flow to digestive processes which will lend to a 'tug-o-war' which will leave less than optimal blood flow to the muscle, which can result in nausea, tiredness, weakness, etc. You also halt any lipolysis, (fat burning) with an elevation of insulin by carbohydrate ingestion.

Yup that's the basic argument. If you want to be in a catabolic state, then workout on an empty stomach. Depends on your goals.

[garlichead]

Good ol' oats my friend. Carbs pre-wo will help your strength for a good hard workout. PWO protein shake with a fast absorbing carb like dex/malt or gatoraide powder and water, that kind of thing and ppwo oatmeal/protein/fat.
But to replenish gylcogen you'll need about 70 to 80g carbs pwo.IMO

[Trans_Isomer]

I would actually advocate going into the workout on an empty stomach. The carbs you ingest will blunt Growth Hormone (GH) release which is needed for IGF-1 synthesis. Also you will divert blood flow to digestive processes which will lend to a 'tug-o-war' which will leave less than optimal blood flow to the muscle, which can result in nausea, tiredness, weakness, etc. You also halt any lipolysis, (fat burning) with an elevation of insulin by carbohydrate ingestion.

We'll pit the opposing forces. Epinephrine + Glucagon vs. Insulin

A rise in Insulin leads to a counter of the other two, but if this is to happen body composition WILL in fact be compromised. Why? A concept called INTERMEDIARY METABOLISM - which IS IMPERATIVE for body composition goals that are likely to include not only muscle growth, but also FAT LOSS. Epinephrine and glucagon raise blood glucose levels by activating glycogen phosphorylase - this liberation is IMPERATIVE to keep fatty stores IN CHECK.

The counter is true as well. Insulin works with an enzyme known as glycogen synthetase seeing the aforementioned processes come to a hault - creating the anabolic environment everyone thinks is all the rage. The amino ingestion (as well as lactate and pyruvate) you speak of are stimulators at the same time for gluconeogenesis allowing for a crash of ALL aforementioned endocronologic processes and with it, actually working AGAINST you in the realm of body composition. This is time for you to call upon yet one more hormone cortisol (bastardized by the media) - glorified within the body to actually promote this process! It becomes necessary to allow dictation of where those aminos would be allowed to become essential.