The "Golden hour", well, almost

[shortz]

The anabolic window
by shortz

It is constantly preached that PWO nutrition is the most important of the entire day, and it is. The original thought was that getting the nutrients you needed within an hour was sufficient for this anabolic time frame. The fact is, that an hour is ok if you are Joe Blow lifter.

Assuming that 15 minutes is 100% potential anabolic activity within the body, by 60 minutes, it has dropped by 30%. This "Golden" time frame is more like 15-30 minutes, after that, it drops off dramatically. This window closes within 45 mins. This time frame is based off of insulin sensitivity. After just 2 hours, the insulin sensitivy is back to what is considered normal. This is why both carbs and protein are vital at this time, especially a faster absorbing carb like dextrose.

What nutrients are recommended for best results? From a compilation of studies on an athlete 200lbs...

15g+ of whey
40g dextrose
1-2g of Leucine
1-2g Glutamine
Vitamin C 60-120mg
Vitamin E 80-400iu

Water is obviously the best choice to mix with. For you guys and gals who feel you just don't have time for this, take your mixer with whey and carb source to the gym with you. Mix with water there and drink on your way out.

[shortz]

In case some of you feel this is misleading.

For an elite athlete that works out every day, the carb to protein ratio is quite different. Carbs are commonly underestimated for their anabolic effects. I do agree that 15g of protein seems low, but you have to understand that BBers are not always cimpiled into the same category as the average athlete. BBers need more protein than the average athlete.

This is why I put the "+" after the protein amount. The amount of carbs is right on for PWO, but you can feel free to up the protein amount

[Shibby]

Have you been doing research studies or are these therios from reading research you have done? And with as much as YJ has posted about the inefectiveness of glutimine, what is your feelings on the use of it.

[shortz]

Originally Posted by Shibby

Have you been doing research studies or are these therios from reading research you have done? And with as much as YJ has posted about the inefectiveness of glutimine, what is your feelings on the use of it.

I know YJ has strong feelings/opinions about Glutamine. I feel that the effects of Glutamine are not as major as some may want. IMO, using Glutamine once you have hit a wall in training and your diet is tight, adding Glutamine gives you a slight advantage.

In the medical field, Glutamine is used often whenever someone's body is an extreme condition. For instance, if someone has experienced a trauma and has a peg tube placed will almost always have Glutamine added to the list of supps to be given. To me, that says alot.

I work as a paramedic. This is how I know the above. As for the rest, it's mainly from research in reading and the resrouces I find always has referances in which the information came from. For instance, some info came from John Ivy, Ph.D and Robert Portman Ph.D, each are currently working at seperate Universities in the research departments. One at UT and the other at Virginia Tech. John is a proffessor of kinesiology and Robert has a Ph.D. in biochemistry and has several scientific publications and does alot on nutrition.,

[rvgfrth4g]

No creatine in the PWO? I always put 5g of creatine in my PWO's.

[THE BOUNCER]

This is my Post workout shake.

60g Dextrose
50g Whey Isolate
10g Creatine

Have been doing this for awhile now and love it.

[ROCKETW19]

does the amount of dextrose go by your weight meaning the more you weight the more dextrose? if so im 240 how much do i need? i used to use n-large but after you guys bashed it im gonna just make my own PWO shake with whey and dextrose

[shortz]

Originally Posted by ROCKETW19

does the amount of dextrose go by your weight meaning the more you weight the more dextrose? if so im 240 how much do i need? i used to use n-large but after you guys bashed it im gonna just make my own PWO shake with whey and dextrose

If you wanted to figure out exactly how much to get, it is based off of our carb ratio and a certain % from that total. I would guess that your PWO carb intake would be close to 25% of your total daily carb intake.

[YellowJacket]

Oh boy....

[shortz]

Originally Posted by YellowJacket

Oh boy....

[Shibby]

Originally Posted by shortz

One at UT

If nothing else I like this.

[shortz]

Originally Posted by Shibby

If nothing else I like this.

I am more of an A&M fan, but I guess I'll let you say such things in my thread. Wife graduated from A&M and I have been there a few times. Even go to see the athletes training area and gym. It was VERY nice.

[YellowJacket]

Originally Posted by shortz

Go gather your research and information, we're going to 'discuss' this topic later, hopefully before the day's over, but I have a lot of work to do today, so it may not be until tomorrow

[Shibby]

Originally Posted by shortz

I am more of an A&M fan, but I guess I'll let you say such things in my thread. Wife graduated from A&M and I have been there a few times. Even go to see the athletes training area and gym. It was VERY nice.

I'm not really going to hate on A&M, I love college station, been there and had a great time. Lots of friends went there, very nice laid back place. I unfortunatly didn't ever get to go to the bon fire. My first year going was the year it collapsed. But as far as the sports goes "GO HORNS".

[shortz]

Originally Posted by Shibby

I'm not really going to hate on A&M, I love college station, been there and had a great time. Lots of friends went there, very nice laid back place. I unfortunatly didn't ever get to go to the bon fire. My first year going was the year it collapsed. But as far as the sports goes "GO HORNS".

What year were you there? I think my wife was also there right after the big accident.

[Taylor]

i usually have 46g of whey protein (2 scoops)
sometimes mixed with gatorade but since i got choclate, it doesn't work right so i will just hvae another glass with gatorade, and i've gotten into a habit of eating a can of green beans cause their cheap, and i'm in college which = being poor

if i'm drinking the gatorade would i still need the dextrose?

and i've been taking swole v2 instead of creatine and they recommend taking it 10-12 hours apart and after a meal so i usually drink that right before i go to the gym, and then after dinner

[Shibby]

Originally Posted by shortz

What year were you there? I think my wife was also there right after the big accident.

Umm, I guess that was in 99 I think.

[BBAddict]

I typically use a combination of dextrose and maltodextrin for the PWO carbs. From what I understand, maltodextrin helps with the uptake of the dextrose into the body. Any thoughts on using dextrose only versus maltodextrin and dextrose together?

[shortz]

Originally Posted by Shibby

Umm, I guess that was in 99 I think.

My wife must have been there before and then during the accident. She did all 8 years there.

[Shibby]

Oh, well I only went for a weekend at a time

[THE BOUNCER]

Originally Posted by BBAddict

I typically use a combination of dextrose and maltodextrin for the PWO carbs. From what I understand, maltodextrin helps with the uptake of the dextrose into the body. Any thoughts on using dextrose only versus maltodextrin and dextrose together?

Im sure YJ would know. I have always used Dextrose alone. I am always willing to change things around though if perhaps something else works better.

[shortz]

Good question BBAddict. I am hoping someone knows this as well. Perhaps I can try to find an answer if YJ is not able to answer it.

[BBAddict]

Here is an interesting read from a guy advocating the use of both due to the way that malto and dextrose work together in the digestive process.

http://www.abcbodybuilding.com/magazine03/dextrose.htm

[YellowJacket]

Oh, I know I know.... to make a complicated story short, their positions on the GI index allow for the quick uptake of nutrients & creatine, while also providing a steady stream of glucose for glycogen recompensation in the muscle. I have several interesting studies and I can get into more detailed if anyone is interested...