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  • Carbs After Workout

    Mark, in one of your blog entries, you write: "High carb meals that are not consumed directly after workouts will generate lots of insulin." So, what's different about carb intake immediately after workouts; is the insulin response muted in some way? Is that why recovery drinks contain 40g of carbs? Thanks.

  • #2
    Your muscles are primed for receiving nutrients (macro/micro) post-workout because of increased insulin sensitivity and blood flow.
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    In Pursuit of Healthiness, Only to Achieve Happiness!: www.livingnotsurviving.com

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    • #3
      Then wouldn't increased insulin sensitivity maximize the storage of large carb intake post workout?

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      • #4
        The energy that's normally stored in your muscles (not fat) is used up during a good workout, so when you eat carbs after a workout, your body refills those stores before adding fat to your body.
        ---
        ~Christine

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        • #5
          Insulin is produced when excess glucose is in the blood. Insulin puts glucose into fat storage. If your glycogen (muscle energy reserves) are low, glucose is stored there preferentially.

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          • #6
            Your body has Glycogen (carbohydrate) depots in both liver and muscles, and strenuous workouts can deplete those. However, it takes a very strenuous workout for that, and your body usually holds onto these depots even despite of workouts - afaik it rather uses gluconeogenesis (converting protein to glucose) than depleting the liver glycogen depot, because that is intended to be a reserve for emergencies.

            IMO the better solution is to optimize your fat metabolism and to train your body to make do without touching the glycogen reserves in the first place, or in any case to replenish them with gluconeogenesis. Don't worry about your body cannibalizing lean tissue for that - on a PB diet you consume enough dietary protein to avoid that.
            MikeEnRegalia's Blog - Nutrition, Dieting, Exercise and other stuff ;-)

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            • #7
              MikeEnRegalia, I tend to agree. I have heard that it is overstated the amount of carbohydrates that are needed after a workout. I don't think that there has been any definitive study yet that can provide a measure of how many carbs are sufficient to replenish glycogen store.

              However, if there is going to be any time that you want to have more carbs just to eat them, it's probably best to do it after a strenuous workout since there is a little more of a calorie deficit than normal. This is just my opinion.

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              • #8
                Don't PWO carbs stop hormone production of some sort?
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                • #9
                  I'm pretty sure this is covered in the Primal Blueprint book. I think Mark says if diary isn't an issue for you, that drinking full-fat milk after a strenuous workout is okay.

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                  • #10
                    RP, testosterone is up-regulated with insulin, Growth hormone production potentially stopped. So if you're more in-tune with fat loss, having carbs pre-workout may be better then post, whereas if you want more muscle production, having carbs post workout would be in your best interest.
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                    In Pursuit of Healthiness, Only to Achieve Happiness!: www.livingnotsurviving.com

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                    • #11
                      Originally posted by EGYnutrition View Post
                      RP, testosterone is up-regulated with insulin, Growth hormone production potentially stopped. So if you're more in-tune with fat loss, having carbs pre-workout may be better then post, whereas if you want more muscle production, having carbs post workout would be in your best interest.
                      So carbs increase testosterone? And doesn't growth hormone affect muscle gains?
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                      • #12
                        The problem with talking about hormones is that you can't really just talk about one specifically because they all work together and have multiple functions. From what I've heard from strength coaches and the like, growth hormone is more prone to cause fat loss versus testosterone over testosterone causing fat loss.

                        It's not as simple as carbs increase testosterone... insulin and leptin up-regulate testosterone
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                        In Pursuit of Healthiness, Only to Achieve Happiness!: www.livingnotsurviving.com

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                        • #13
                          I went to a seminar last week by Whole9, and they suggested eating some protein and carbs post-WOD. They said something easily digestible is best and to avoid fruit b/c the body uses fruit to replenish liver glycogen before it maximizes muscle glycogen stores.
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                          ~ Antoine de Saint-Exupéry

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                          • #14
                            I don't think there's anything wrong with carbs post-workout to be honest, I just present the material I read. Which is a LOT haha. I actually think carbs post-workout is optimal, but if you're purely going for growth hormone then not eating carbs would allow for that hormone to be optimized post-workout.
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                            In Pursuit of Healthiness, Only to Achieve Happiness!: www.livingnotsurviving.com

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                            • #15
                              I know I'm going a little off topic here, but EGY, can growth hormone help a 19 year old male get taller?
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