Explination of some nutrition q's

**jiza101** · 06-08-2005, 03:56 AM

1. Can someone please explain the importance of post workout nutrition, and why exactly you need certain carbs soon after a workout.
2. What is the optimal pre and post nutrition for cardio (30min+)
3. Does it matter when you eat your meals (eg. is it important to get heaps of protein in the morning since you will need it for the day ?)
4. How do you all eat your tuna
Thanks guys and girls, just need some things answered

**powerman2000** · 06-08-2005, 11:12 AM

Quote:

Originally Posted by jiza101

1. Can someone please explain the importance of post workout nutrition, and why exactly you need certain carbs soon after a workout.

Our bodies use carbohydrates (CHO) as fuel to obtain energy (ATP and heat). Dietary carbohydrates consist of starches (found in bread, rice, pasta, and potatoes), fruits, beans, and milk.

Carbohydrates may be simple sugars (six-carbon monosaccharides, principally glucose, galactose and fructose), oligosaccharides (chains of two to ten simple sugars), or polysaccharides (larger polymers of glucose or other simple sugars).

Polysaccharides occur in starches; disaccharides are found in milk (lactose) and table sugar (sucrose). The monosaccharide fructose is the sugar found in fruits.

It is important to note that only simple sugars can be absorbed. All carbohydrates are digested by intestinal enzymes into only three simple sugars: glucose, galactose, and fructose. These are absorbed across the intestinal mucosa and transported via the portal vein to the liver.

During the post-workout phase of training our bodies are in a hypoglycemic stage. Blood sugar and insulin levels have drastically dropped. Immediately following exercise natural GH concentrations struggle to increase as insulin levels try to rebound from its current highly catabolic state.

A high GI carbohydrate supplement combined with the post-workout window of opportunity will give immediate rise to blood glucose levels and cause a state of hyperglycemia. This will force an increase in the production of insulin! In other words high GI carbohydrates will lay the smack down on cortisol production.

The newly increased quantity of insulin in the blood will drive much needed glucose and amino acids through the receptor sites in the muscle cell at an increased rate.

These elevated stages of blood glucose will begin causing further secretions of Growth Hormone, the key hormone responsible for producing Insulin Growth factor.

Why high GI carbohydrates? Increased absorption rates, and an abruptly induced insulin burst. The faster you can get glucose into your bloodstream and muscles, the less protein destroyed and the more glycogen stored.

This is the one time of the day when you want to stay clear of low GI carbohydrate sources. Complex and fibrous carbs simply take way too long to digest and will not give optimal insulin release to offset muscle catabolism.

You also want to stay far away from any fat and fructose sources post-workout. Fructose will not replenish muscle glycogen but rather will replenish liver glycogen. Fat severely delays digestion because it metabolically requires so many more processes to break down.

Another vital key to post-workout nutrition is insulin sensitivity. Creating stronger insulin sensitivity is the primary way to get the most out of your post-workout high GI carbohydrate intake.

The basis of our high GI carbohydrates (post-workout) should come from sources that register high on the glycemic index. Dextrose or Maltodextrin are the two sources of high GI carbohydrates that are to be ingested post-exercise in equal 50/50 proportions.

crazycacti · 06-08-2005, 11:21 AM

...

Quote:

Originally Posted by jiza101

1. Can someone please explain the importance of post workout nutrition, and why exactly you need certain carbs soon after a workout.

An intense workout causes an increase of cortisol this hormone is good for fat loss but is catabolic so needs to be curbed - this can be done though an insulin spike - which is why we take high GI carbs (simple sugars) PWO - this spike also allows for nutrients to be taken in more efficiently by the body (such as protein and creatine)

2. What is the optimal pre and post nutrition for cardio (30min+)

IMO: PRE - nothing. best done straight after waking. POST - a meal within a hour

3. Does it matter when you eat your meals (eg. is it important to get heaps of protein in the morning since you will need it for the day ?)

Many ppl say spread your meals throughout the day and spilt into about 6 meals - however when i'm cutting i only need 3 meals (the ratio of macronutrients that work best for me allow me to do this though). When bulking to get all the calories needed it is impossible to get this through 3/4 meals, so 6-7 is right in this instance. The decreased time between eating also speed up your metabolism somewhat, but IMO not as much as some may say. Don't eat everything in the morning! try to spread your calories and ratios equally throughout the day as possible

4. How do you all eat your tuna

with olive oil and cayenne or mustard powder - due to the handyness of the lack of carbs this is almost always my last meal of the day
Thanks guys and girls, just need some things answered

**MurphMan** · 06-08-2005, 02:53 PM

Nice post Powerman2000!

**jiza101** · 06-08-2005, 10:48 PM

Wow, i knew i asked at the right place

Thanks for the responses guys, i appreciate it. So basically i want a lot of HIGH GI foods after workout. To help the increase production of growth hormones, and allow protein etc to be transported threw the blood easier :p
Am i on the right track :P
Can you list some foods that are HIGH GI, i think patatoes are them ?? also where can i get dextrose and moltodextrin (sp?)

**MurphMan** · 06-08-2005, 10:54 PM

Quote:

Originally Posted by jiza101

Wow, i knew i asked at the right place

Thanks for the responses guys, i appreciate it. So basically i want a lot of HIGH GI foods after workout. To help the increase production of growth hormones, and allow protein etc to be transported threw the blood easier :p
Am i on the right track :P

Yeah, powerman2000 spelled it out great. If you want to know what to actually drink post work out, try this:

40-60g Dextrose (sometimes 75g if it's a very intense workout)
50g Whey Protein Concentrate

You can split the carbs in half and use complex carbs in addition, if you are trying to lose weight. ( I remember you saying that you wanted to get leaner.) That's what I did for a long time when I was trying to lean out. Grind up about 1/3 cup uncooked oats in a coffee grinder and use 25g of dextrose.

**jiza101** · 06-08-2005, 10:56 PM

Quote:

Originally Posted by MurphMan

Yeah, powerman2000 spelled it out great. If you want to know what to actually drink post work out, try this:

40-60g Dextrose (sometimes 75g if it's a very intense workout)
50g Whey Protein Concentrate

You can split the carbs in half and use complex carbs in addition, if you are trying to lose weight. ( I remember you saying that you wanted to get leaner.) That's what I did for a long time when I was trying to lean out. Grind up about 1/3 cup uncooked oats in a coffee grinder and use 25g of dextrose.

Ok, where can i get dextrose from :/

HAYWOOD JABLOME · 06-09-2005, 11:48 PM

Quote:

Originally Posted by MurphMan

You can split the carbs in half and use complex carbs in addition, if you are trying to lose weight. ( I remember you saying that you wanted to get leaner.) That's what I did for a long time when I was trying to lean out. Grind up about 1/3 cup uncooked oats in a coffee grinder and use 25g of dextrose.

I second this notion. I still dont see the need to add straight sugar to one's diet, especially if you're cutting, and assuming your pre-wo nutrition is sound.

**MurphMan** · 06-10-2005, 01:48 AM

Quote:

Originally Posted by jiza101

Ok, where can i get dextrose from :/

The food store should have it. It's corn sugar. You can also order it online but I'm sure you can find it local, it's cheap.

**MurphMan** · 06-10-2005, 01:50 AM

Quote:

Originally Posted by HAYWOOD JABLOME

I second this notion. I still dont see the need to add straight sugar to one's diet, especially if you're cutting, and assuming your pre-wo nutrition is sound.

Yeah, actually for a while there I didn't use any simple sugars with my PWO shake, just oats. I definately got leaner, but I did like a little sugar PWO...I felt that I recovered faster and my gains were better too!

**powerman2000** · 06-10-2005, 07:57 AM

Its actually been shown that the preferred carb combo for a pwo shake is a 50/50 mixture of dextrose and maltodextrin. Consume 5 grams of carbs in your pwo shake for every 10 lbs of lean body mass. If you are trying to lose bf you will need to cut that exactly in half.

You should hold off on the complex carbs for at least 2 hours after you consume your pwo shake to help stabilize your blood sugar once again. Eating any complex carbs will defeat the purpose of your pwo shake if you eat them too soon. And, eating them together is just not a good idea at all. Your pwo shake can 'make you' or break you'. Its that important.

Actual Size · 06-10-2005, 12:26 PM

I wish I could rep you with all that info^^

**powerman2000** · 06-10-2005, 12:33 PM

Quote:

Originally Posted by Actual Size

I wish I could rep you with all that info^^

Oh, but you can.

Actual Size · 06-10-2005, 12:34 PM

Quote:

Originally Posted by powerman2000

Oh, but you can.

LOL!

**MurphMan** · 06-10-2005, 04:13 PM

Quote:

Originally Posted by powerman2000

Its actually been shown that the preferred carb combo for a pwo shake is a 50/50 mixture of dextrose and maltodextrin. Consume 5 grams of carbs in your pwo shake for every 10 lbs of lean body mass. If you are trying to lose bf you will need to cut that exactly in half.

You should hold off on the complex carbs for at least 2 hours after you consume your pwo shake to help stabilize your blood sugar once again. Eating any complex carbs will defeat the purpose of your pwo shake if you eat them too soon. And, eating them together is just not a good idea at all. Your pwo shake can 'make you' or break you'. Its that important.

This has been debated for a very long time. I truly believe that a large serving of whey with 25mg dextrose & 1/3 cup oats, will provide the necessary insulin spike to shift the body back into an anabolic state. Here is a discussion from bb.com about this same subject:

http://forum.bodybuilding.com/showthread.php?t=170643

I also want to point out that my oats are ground to a fine powder. This most definately increases the speed that they are digested and, therefore, raises their impact on insulin.

I prefer this PWO shake because you are also keeping your overall GI value of your carbs relatively low. This helps keep BF down by softening the insulin spike, which we all know will provide us with a much more stable blood sugar level.

HAYWOOD JABLOME · 06-10-2005, 04:29 PM

Yup, its been argued to death. What it boils down to it what works best for the individual. All that dex made me fatter than I liked. And pre-wo nutrition is just as important as post.

HAYWOOD JABLOME · 06-10-2005, 04:32 PM

Quote:

Originally Posted by jiza101

1. Can someone please explain the importance of post workout nutrition, and why exactly you need certain carbs soon after a workout.
2. What is the optimal pre and post nutrition for cardio (30min+)
3. Does it matter when you eat your meals (eg. is it important to get heaps of protein in the morning since you will need it for the day ?)
4. How do you all eat your tuna
Thanks guys and girls, just need some things answered

What intensity of cardio will you be doing?

**jiza101** · 06-10-2005, 11:17 PM

moderate, like a jog, or a bike machine

06-08-2005, 03:56 AM	#1
jiza101 Rocco Siffredi Join Date: May 2005 Location: On Set Posts: 621 Recipes: 0 Rep Power: 10	Explination of some nutrition q's 1. Can someone please explain the importance of post workout nutrition, and why exactly you need certain carbs soon after a workout. 2. What is the optimal pre and post nutrition for cardio (30min+) 3. Does it matter when you eat your meals (eg. is it important to get heaps of protein in the morning since you will need it for the day ?) 4. How do you all eat your tuna Thanks guys and girls, just need some things answered __________________

06-08-2005, 10:48 PM	#5
jiza101 Rocco Siffredi Join Date: May 2005 Location: On Set Posts: 621 Recipes: 0 Rep Power: 10	Wow, i knew i asked at the right place Thanks for the responses guys, i appreciate it. So basically i want a lot of HIGH GI foods after workout. To help the increase production of growth hormones, and allow protein etc to be transported threw the blood easier :p Am i on the right track :P Can you list some foods that are HIGH GI, i think patatoes are them ?? also where can i get dextrose and moltodextrin (sp?) __________________ Last edited by jiza101 : 06-08-2005 at 10:55 PM.

06-10-2005, 07:57 AM	#11
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,136 Recipes: 0 Rep Power: 200	Its actually been shown that the preferred carb combo for a pwo shake is a 50/50 mixture of dextrose and maltodextrin. Consume 5 grams of carbs in your pwo shake for every 10 lbs of lean body mass. If you are trying to lose bf you will need to cut that exactly in half. You should hold off on the complex carbs for at least 2 hours after you consume your pwo shake to help stabilize your blood sugar once again. Eating any complex carbs will defeat the purpose of your pwo shake if you eat them too soon. And, eating them together is just not a good idea at all. Your pwo shake can 'make you' or break you'. Its that important. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

06-10-2005, 12:26 PM	#12
Actual Size IronMass Donator Join Date: Apr 2005 Location: North West Indiana Posts: 203 Recipes: 0 Rep Power: 6	I wish I could rep you with all that info^^ __________________ Everyone who lives and believes in Me shall never die. Do you believe this? John 11:26 God Loves You, but do you Love HIM???????

06-10-2005, 11:17 PM	#18
jiza101 Rocco Siffredi Join Date: May 2005 Location: On Set Posts: 621 Recipes: 0 Rep Power: 10	moderate, like a jog, or a bike machine __________________

06-08-2005, 02:53 PM	#4
MurphMan Robomoderator Join Date: May 2005 Posts: 1,598 Recipes: 0 Rep Power: 26	Nice post Powerman2000!

06-10-2005, 04:29 PM	#16
HAYWOOD JABLOME Pro Stature Join Date: May 2005 Location: Calgary Posts: 343 Recipes: 0 Rep Power: 91	Yup, its been argued to death. What it boils down to it what works best for the individual. All that dex made me fatter than I liked. And pre-wo nutrition is just as important as post.

06-11-2005, 05:05 AM	#19