|
By David Barr
In the last
Optimal Training Nutrition article we looked at the outdated
idea of consuming massive amounts of fast carbs in the post-workout
period. In this article we'll see if there's any good time to elevate
the storage hormone insulin through the use of carbohydrates.
Recapping Reason
First let's quickly recap and throw
in a bit of novel information. Large quantities of carbs have been
advocated for the following archaic reasons:
1) Muscle Glycogen Storage
|
Glycogen levels are relatively
unscathed by resistance training compared to endurance exercise.
It is the latter on which most of the post-workout carb intake
research has been performed, which makes it largely inaccurate
to extrapolate to strength work. [of course there's all kinds
of different types, intensities, volumes etc. of strength
work so just use your head about glycogen requirements.]
In fact even in endurance athletes,
using carbs after training only speeds the rate at which glycogen
is restored. This is unnecessary for anyone other than a competitive
athlete, as sub maximal glycogen facilitates insulin sensitivity
and may facilitate fat loss. In other words: in many situations
it's a good idea to have slightly reduced muscle glycogen
outside of training.
|
 |
2) Muscle Growth and Recovery
This idea is based on research from
my old lab, but unfortunately used fasted subjects. In this study
the carbohydrates protected the protein such that it was used for
growth and recovery rather than simply being burned off (which is
what happens when fast protein is consumed in a fasted state). It
was concluded by many that the resulting insulin from the carbs
caused an elevated anabolic effect. After all insulin is "the
storage hormone".
Unfortunately insulin isn't directly
anabolic and does little for post-workout growth and recovery
when we're in a fed state (which is most of the time). This has
been demonstrated in subsequent, more applicable research.
The Good News
Having seen why post-workout carbs
aren't required in excess, there is one time when insulin stimulation
is of great importance: pre-workout. Research shows that pre-workout
drinks are twice as effective as post-workout drinks. Now it's important
to interpret the data with caution because once again the study
was performed in a fasted state.
Having provided the caveat of this
study, there is one exciting finding to discuss: the increase in
anabolism wasn't due to protein protection or something that can
be so easily dismissed once the fed state comes into play. That's
because the major impact of the pre-workout feeding was a drastic
increase in muscle blood flow!
It may shock you to think that the
idea behind all of all those erroneously named "nitric oxide
stimulator supplements" (click
the link for a full review) actually have a scientific basis,
even if the claims are patently fallacious and outright deceptive,
but there you have it.
By increasing blood flow to muscle
we're increasing nutrient delivery to the tissue, which is a major
determinant of muscle growth and recovery. From a performance perspective,
this increase in blood flow helps to remove waste products from
working muscle. Contrary to common opinion, it is the accumulation
of these waste products that is the cause of muscle fatigue, not
a lack of energy.
Taking advantage of blood flow as
a powerful performance enhancer is discussed in detail in The
Anabolic Index manuals, but here's a teaser for you! In
the next article we'll look at how to stimulate maximal blood flow
for performance, muscle growth, and even fat loss!
FAQ. David if I'm eating before training, won't that
hinder my fat loss?
A. It's important to remember
that although we experience a transient increase in caloric expenditure
during exercise, the vast majority of fat loss comes after the training.
This is particularly true of High Intensity Interval Training is
used as a means of cardio. So don't worry about consuming carbs
as part of a pre-workout drink - it's going to help you in the long
run!
Until next time, raise your expectations.
Raise The Barr!
About The Author
|
