carbs after training

[1 TuFF BaBe]

After training I thought it was essential to take in carbs.
My friend who is training for a figure show and who is 6 weeks out told me she' not eating carbs after 1:00, even after a grueling leg workout is this okay? I'm thinking she is not replenishing glycogen levels depleted by weight training. Is this the way to go when you are trying to lose bodyfat and maintain muscle? or because of the show this is the way to go about it?

[BENCH355ANIMAL]

I've always read the carbs you do take in after a workout are untilized for muscle rebuilding, and are very unlikey to be stored as fat. Even when I'm on an extremely low carb cutting cycle, I still ingest my PWO carbs....not as many, but around half at least. You need to spike the insulin to get the IGF-1 started.

[Pumpdogg]

She should be eatng carbs post workout.

PD

[beefcake]

I would wait and hear what RS or Sana has to say. Things may be different since she's preparing for a show.

[1 TuFF BaBe]

My friend said that she read that taking in carbs after training for the above reasons mentioned is a myth?

[BENCH355ANIMAL]

Originally posted by 1 TuFF BaBe
My friend said that she read that taking in carbs after training for the above reasons mentioned is a myth?

Your friend is full of shit! Spiking insulin after training is one of the most if not the most important thing to do PWO.

[beefcake]

Originally posted by BENCH355ANIMAL
Your friend is full of shit! Spiking insulin after training is one of the most if not the most important thing to do PWO.

Not to mention replenishing muscle glycogen so that your body doesn't start breaking down the proteins in your muscles to compensate.

[1 TuFF BaBe]

I TOTALLY agree, so if you were doing low carbs when else would you ingest carbs besides after your workout? or is that the only critical time?

[1 TuFF BaBe]

By the way, she said she read that in Jay Robb's fat burning diet book. He talks about cycling high carb and low carb days. Two low followed by one high.

[BENCH355ANIMAL]

Originally posted by 1 TuFF BaBe
By the way, she said she read that in Jay Robb's fat burning diet book. He talks about cycling high carb and low carb days. Two low followed by one high.

This is what I do currently except I do 3 low, and 1 high.

[redsquirrel]

If she is 6 weeks out from a show, the only thing she should be ingesting post workout is a low carb protein shake. No simple carbs at all should be ingested....especially so close to show time.

During my ENTIRE dieting time (16 weeks) I NEVER had a PWO shake.

[Pumpdogg]

It really does not matter what type of carb she ingests your body does not know the difference, thinking that it does is also a myth, I would go ahead with lower GI carbs since she is dieting for a show, however as long as her diet is on par she shouldnt be glycogen depleted after most of her workouts except maybe leg day.. again that goes against grain of thought but it is a reality. Too many times mtyhs are made to be the real deal on these boards.

Here is some info regarding all of this posted originally by BOBO at Anabolic Minds... If you want studys and references i can get those too

This sums it up rather nicely:

"This entire thread is marred by the simple fact that weight training is not a glycogen-depleting form of exercise. Sure, there will be some loss of glycogen stores, but nowhere near what is found from the type of glycogen-depleting protocols used in refeeding experiments. The type of high-intensity, rest-between-sets of weight lifting taxes the ATP-CP system heavily, but only has a small to moderate effect on glycogen reserves unless training volume is extremely high and/or there is little or no rest between sets and exercises.

Not that this automatically invalidates everything that's been said, but it seems to me that we may well be comparing apples to oranges here. I know of no published studies which look at the effect of the post-workout meal on protein synthesis/degradation or glycogen synthesis after weight training.

Janet Rankin did such a study two years ago in our department, and found no effect. Such an "unexciting" finding meant that it didn't get published, unfortunately.

In another thread a while back, we discussed at length a human study which looked at the effects of insulin infusion, both at reast and post-exercise, on muscle protein synthesis. The bottom line was that insulin infusion increased muscle protein syntheses via its effects on vasodilation, which in turn caused a greater rate of amino acid deliver to muscle tissue under resting conditions.

Post-exercise, when blood flow to muscles was already enhanced, insulin infusion had no further effect on protein synthesis. Thus, the idea that insulin spikes are anabolic in during post-workout conditions appears to be a myth, although there is still room for the anti-catabolic effects of insulin in the post workout state; however, the real-world significance of this for weight trainers is questionable.

More important for anabolism would seem to be a high level of circulating amino acids both during the workout and post-workout, in addition to a high level of blood flow to the muscles."

PD

[BOHICA]

^^ Great post, I learned all my pre & post workout nutrition info from Bobo as well. Hell I was even on his diet for about 10 weeks.

Originally posted by BENCH355ANIMAL
Your friend is full of shit! Spiking insulin after training is one of the most if not the most important thing to do PWO.

It's actually not, because then you suffer the crash after that resulting in the same amount of IGF being produced anyway. It is best to go wtih low-gi carbs post-workout, and if you can't off the high-gi post-workout myth, then at least 50% malto and 50% blended oatmeal is a nice medium.