Spiking insulin = Better Protein Synthesis? (Broscience or not?)

[ThatOneLurker]

I remember reading a couple of months ago somewhere about Protein Synthesis after a workout and insulin.


The article mentioned that before taking your PWO or meal or whatever have you, you should eat a little bit of simple carbs first or some chocolate to spike your insulin so that when you do take in your protein rich meal it'll be synthesized better because of the spike in insulin.



Does it sound like a bunch of broscience or is there any truth to this?



Thanks.

[Kerbouci]

I remember reading a couple of months ago somewhere about Protein Synthesis after a workout and insulin.


The article mentioned that before taking your PWO or meal or whatever have you, you should eat a little bit of simple carbs first or some chocolate to spike your insulin so that when you do take in your protein rich meal it'll be synthesized better because of the spike in insulin.



Does it sound like a bunch of broscience or is there any truth to this?



Thanks.

Protein by itself spikes insulin may be more than sugar

[TheSmack]

Protein by itself spikes insulin may be more than sugar

^ This.

Purposely spiking insulin with simple carbs PWO is unnecessary. Unless you're training completely fasted and/or you're an endurance athlete training multiple times in one day, it won't be beneficial to you.

[Blackjack68]

Bro.

[THElabCHIMP]

to bro or not to bro

[snorkelman]

Protein by itself spikes insulin may be more than sugar

really?

[sdavenp8]

Protein by itself spikes insulin may be more than sugar

http://healthcorrelator.blogspot.com...s-rich-in.html "In summary, insulin responses to protein-rich foods are often 50 to 70 percent lower than responses to equivalent amounts of refined carbohydrate-rich foods. Also, insulin responses to unrefined carbohydrate-rich foods (e.g., potato, fruits) are often 70 to 90 percent lower than responses to equivalent amounts of refined carbohydrate-rich foods."
Just one source...probably about a thousand out there but a lot have this same (or relatively the same) results.

[ThatOneLurker]

thanks sdaven, repped


I guess it really doesn't matter too much, just have some carbs with the protein?

[chameleonism]

See:

http://www.bodyrecomposition.com/mus...nutrition.html

[Kerbouci]

See:

http://www.bodyrecomposition.com/mus...nutrition.html

that's a very useful schema
right click > save as ...

repped

[DatDude25]

When ample protein is ingested, carbs do not have any additive effect on protein balance.

Staples et al. (2011) wanted to replicate the above finding to end the discussion once and for all. After a weight training session, they gave their subjects either 25g of whey or both 25g of whey in combination with 50g of maltodextrin. They found that consuming 50g of maltodextrin along with 25g of whey does not stimulate muscle protein synthesis or inhibit protein breakdown more than 25g of whey alone.

Koopman et al. (2007) used a much better study design. They examined the differences in protein balance in groups consuming either 0, 0.15, or 0.6 g of carbs per kg of body weight when coingested with ~25g protein after resistance training. Their results? "Whole body protein breakdown, synthesis, and oxidation rates, as well as whole body protein balance, did not differ between experiments. [...] In conclusion, coingestion of carbohydrate during recovery does not further stimulate postexercise muscle protein synthesis when ample protein is ingested."

[sdavenp8]

that's a very useful schema
right click > save as ...

repped

Agreed!

[Kerbouci]

Agreed!

yeah yeah , I said in the first place may be ,
here is a research done on diabetic subjects
http://www.ajcn.org/content/82/1/69.full where : The insulin responses were higher after both breakfast (31%) and lunch (57%) when whey was included in the meal than when whey was not included. After lunch, the blood glucose response was significantly reduced [−21%; 120 min area under the curve (AUC)] after whey ingestion. Postprandial GIP responses were higher after whey ingestion, whereas no differences were found in GLP-1 between the reference and test meals.

[ThatOneLurker]

See:

http://www.bodyrecomposition.com/mus...nutrition.html

nice chart, repped

[TheWaffleIron]

Broscience.

At physiological levels (not pharmacological mega-doses), insulin has a permissive -- not necessarily stimulatory -- effect on muscle protein synthesis. Moreover, such can be "maximized" at slightly above baseline levels, which the insulin response to a mixed meal will far surpass.