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37 post(s)
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From the information on this site and in other reputable books I now know to cut out the waxy maize and eat a carbohydrate source like oatmeal, brown rice or yams post workout. But for me an endomorph who puts on fat easily how can I successfully combine 60g of carbs with 40g of protein post workout without a huge insulin spike as you know carbohydrates and protein together in a meal creates a high insulin response. I could add fat to fight against the insulin response but I know not to add fat pre or post workout. I am now eating 160g of carbs with the majority at pre/post and breakfast. How can I successfully replenish (8 oz yam and 40g of whey/casein protein) my body after a workout without creating a huge insulin spike.
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919 post(s)
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I think the insulin spike is good for muscle, thats a Dr. Joe question. Do you do a during drink? maybe thatll help since your levels are high and wont " Spike" |
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1,224 post(s)
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i'll let the doc handle this but i'll take a crack at it. i'm pretty sure quantity is going to trump carb type in this situation. Quantity or amount of carb regardless of carb type is going to cause a insulin spike, especially 60 grams at one sitting even if it is a yam or something higher on the GI. if you are an endo and don't lose easily i wouldn't be taking in that much post workout and maybe spread it out better. if you are taking in 60grms post that means almost 40% of your intake of carbs is in that meal. leaving not that much room for pre and breakfast. i would consider reducing the amount per serving, quantity will dictate fat loss. plus you have other macros too??? and are you having a "higher carb" day..see joe i listen :)
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919 post(s)
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In all honesty i feel you can get a good workout nutrition and refilling with less carbs than that, but leave that one up to Joe's expertise and graigs genius. 160....you poor soul I feel better when i better spread out the carbs throughout the day....yes more at the workout, but not ALL and then 1 or 2 here and there. Being endomorphic, doesnt that mean you are extremely insulin sensitive? So low low low low lo HIGH! would not be best just from reasoning...i could be way off. Just trying to throw my own thoughts out there. Ask the guru though. |
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2,825 post(s)
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Menna what is your source here? "as you know carbohydrates and protein together in a meal creates a high insulin response."
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Administator
2,997 post(s)
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60 grams is a massive amount for an endo. I've never had 60 g of carbs in a post-workout meal in my life. Well, twice when McCauley made me go to IHOP with him. But never during a diet phase. But if you choose to use that much then, why are you worried about controlling insulin? Post-workout insulin response is why post-workout carbs are good - it's what drives glycogen into the muscle. Interesting study I read this week, though - carbs post-training DO NOT increase recovery. Doesn't decrease Cortisol, C-Reactive Protein, or Interleukin-6. Only protein does. Carbs will refill glycogen for sure, but that isn't necessary for recovery. You're right in my opinion that pre-workout carbs are your number one priority, and post-workout is a good place for some, but as Graig points out, if you don't leave much for other meals at all, may not be your best bet.
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919 post(s)
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So joe, why then am i having Carbs before, a 50 g carb gatorade pre, a 50 or so carb during workout shake with protein, and a 50 g cho shake post, and then a bowl of oats and prot after. You said this was good. Is it just because of my body type? Cause thats a ASS LOAD of carbs around the workout window. Lucas |
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37 post(s)
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Breakfast – 3oz yam plus carbs in whey shake (29g)
Meal 2 - 1 cup broccoli (4g) Pre workout – 1 ½ cups of brown rice (45g) Post workout – 8oz yam plus carbs in shake (64g)
Meal 5 1 cup broccoli (4g)
Meal 6 1 cup broccoli (4g) Meal 7 Shake (8g) 158g of carbs to be exact… From the responses I will reduce the post workout carbs to 45g and see how that goes and fill in the rest with more broccoli during my other meals. Mary – In a number of scivation diet books they say that they don’t agree with the post workout carb shake or a lot of carbs and protein post workout because a protein/carb meal creates a high insulin response more then just protein alone. Lucas- I take a mix of L Glutamine and BCAA’s pre, during and post workout
Thats why this is the best natural bodybuilding site because you get up to the minute natural bodybuilding research "carbs post-training DO NOT increase recovery" - This adds to the scivation theory that the post workout high carb meal or shake isnt a good idea. |
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2,825 post(s)
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I misunderstood. I thought you were stating that the combination of protein and carbs together creates a high insulin response, just by virtue of combining them...so they should be kept separate. |
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919 post(s)
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Scivation Book= advertising for sucrolose products |
10 post(s),
5 voice(s)
