"Avoid Carbs and Stimulate Amino Acids Uptake

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"Avoid Carbs and Stimulate Amino Acids Uptake

Postby kp1512 on Fri Mar 05, 2010 9:16 pm

........

"Avoid Carbs and Stimulate Amino Acids Uptake
Ken Hess
February 19th. 2010 - You’ve probably heard that eating a high carbohydrate meal after training is better than a low carb meal. However, this may not be the case. Keeping post-exercise carbohydrate consumption low can prolong the nutrient uptake window created from training (via increased insulin sensitivity). (1) This is because training increases the muscle cells demand for nutrients, including amino acids, for repair and sugars to replace muscle glycogen.

The resulting increase in insulin sensitivity after exercise enhances the flow of nutrients to the muscle cells in need, as well as increases the use of fat as an energy source since sugars are not available. As glycogen stores fill up, however, the cells ability to take up amino acids (for growth) and fat (for fuel) will decrease.

The idea behind the high carb theory is that when you exercise, you use up muscle glycogen. The most efficient way to replenish your glycogen stores is through carbohydrate intake. If your training frequency has you exercising several times a day or every few hours, you’ll need too replace your energy stores more quickly to prepare your body for the next workout, and eating more carbs post exercise will help. If, on the other hand, you train once per day or several times a week and are more concerned with body composition, a carbohydrate restricted eating approach may prove more effective.

- Ken Hess
CrossFit Trainer & Nutritionist



References -

1. Amino Acids & Proteins for the Athlete

Mauro D. Pasquale

Taylor And Francis Group 2008 Pages 356-358"
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Re: "Avoid Carbs and Stimulate Amino Acids Uptake

Postby Craig on Fri Mar 05, 2010 9:57 pm

been saying this for a while now and for the record my word is worth 10 crossfit trainers quoting Pasquale


Pre workout carbs all the way baby :lol:
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Re: "Avoid Carbs and Stimulate Amino Acids Uptake

Postby kp1512 on Fri Mar 05, 2010 10:12 pm

agree mate - we all knew this but its funny when the wider "knowledgable" lot now believe it lol

mass or not - before and during for me
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Re: "Avoid Carbs and Stimulate Amino Acids Uptake

Postby Craig on Fri Mar 05, 2010 10:29 pm

kp1512 wrote:agree mate - we all knew this but its funny when the wider "knowledgable" lot now believe it lol

mass or not - before and during for me



fancy pants
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Re: "Avoid Carbs and Stimulate Amino Acids Uptake

Postby kp1512 on Sat Mar 06, 2010 12:59 pm

So just taking this a step further

- Assuming you train 3 times per week

Is there actually any need for carbs even before workout if glyco is full?

Post workout - Leucine 3g plus 10g Glut, 10g EAA

However - if you are training hard and depleting glyco stores surely 2 meals following PWO would be ideal for Glyco stores and then back to protein/fats?

Using Leu as a insulin release with ideal amounts of protein would be far better then eating higher amounts of protein and guessing...
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Re: "Avoid Carbs and Stimulate Amino Acids Uptake

Postby Dtlv74 on Sat Mar 06, 2010 8:35 pm

supplemental carbs only needed for glycogen if daily activities burn more glycogen than diet replaces. there could still be argued a case for carbs pwo as the increased activity of GLUT4 allows super saturation of glycogen stores and can increase the glycogen storage capacity of muscle over time. bigger glycogen stores means higher percentage of dietary carbs stored as glycogen and less potentially stored as fat. only worth persuing this route imo though if engaged in a lot of exercise eg 2-3 hours daily within the vo2 max range that primarily utlises glycogen as fuel. so for many endurance athletes pwo carbs a good idea, for bodybuilders not really relevant.
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