MUST READ article by a friend and quality source of information

**DJSTARER** · 04-03-2007, 03:33 AM

http://www.ironmass.com/vbarticles.p...le&articleid=9

contradicts many ideas thrown around the online community. I've put the concepts practices personally, and have had great gains, less gas from unabsorbed protein, and more energetic workouts.

**davtown** · 04-03-2007, 03:43 AM

Great read and I would love to read more about this. I remember reading your suggestions in the "Pre Workout" thread and I've been just taking dextrose post wo then waiting to take my protein. It's too early to say if I am benefitting from it, but I will persist with it as I trust you. This article gives some more explanation, thanks for sharing. I will try out the tactics laid out in the article.

**romanaz** · 04-03-2007, 04:51 AM

I will try this out for post workout. Dextrose pwo, then wait a while then protien. I'll try the carbs pre-workout once I stop cutting and allow myself some more carbs haha.

good article

thefreak350 · 06-10-2007, 02:34 AM

One thing I question about the article; not saying his is wrong at all just wondering.

For pwo he explains, "Use the first hour and a half to go heavy on carbs to replenish glycogen stores."

I am not sure specifically what "go heavy" means but your body can resynthesize glycogen at a rate of 5-7% per hour with optimal carbohydrate intake. 50-75 med-high gi carbs every 2 hours until 500g of carbs are eaten. (the storage limit for glycogen in humans is 375g-500g) with the upper limit being 15g/kg.

As far as pre workout I would not recommend high gi carbs. Go with low-med gi so there is a steady stream of carbs instead of promoting a huge insulin response and then being left with low blood sugar for your workout.

**powerman2000** · 06-10-2007, 03:09 AM

Quote:

Originally Posted by thefreak350

As far as pre workout I would not recommend high gi carbs. Go with low-med gi so there is a steady stream of carbs instead of promoting a huge insulin response and then being left with low blood sugar for your workout.

I completely agree. Otherwise the only way to use a high GI carb for pre-workout would be to continually be drinking a source to avoid that crash. And I wouldn't recommend that either. Especially for a BBer.

**Ikaika** · 06-10-2007, 03:10 AM

Interesting post thefreak. Can you clarify what you mean by "medium-high GI" carbs?

**powerman2000** · 06-10-2007, 03:12 AM

Quote:

Originally Posted by thefreak350

I am not sure specifically what "go heavy" means but your body can resynthesize glycogen at a rate of 5-7% per hour with optimal carbohydrate intake. 50-75 med-high gi carbs every 2 hours until 500g of carbs are eaten. (the storage limit for glycogen in humans is 375g-500g) with the upper limit being 15g/kg.

I did not know this.

So that would mean if I weigh around 230lbs, and I never come close to eating even 375 grams of carbs in a single day that I am never at full glycogen capacity.

Right?

**Ikaika** · 06-10-2007, 03:16 AM

That would be so much [censored] oatmeal. Lol.

thefreak350 · 06-10-2007, 05:41 AM

Quote:

Originally Posted by Ikaika

Interesting post thefreak. Can you clarify what you mean by "medium-high GI" carbs?

GI: glycemic index

>55 high gi
< 55 low gi

Pick medium to high GI carbs to refill glycogen stores.

thefreak350 · 06-10-2007, 05:50 AM

Quote:

Originally Posted by powerman2000

I did not know this.

So that would mean if I weigh around 230lbs, and I never come close to eating even 375 grams of carbs in a single day that I am never at full glycogen capacity.

Right?

Yes. I am not sure the exact conditions that were used to come up with the upper limit of 15g/kg stated in my exercise physiology book. Most of the research with glycogen and glycogen storage capacity is dealing with 150lb distance runners.

**DJSTARER** · 06-11-2007, 12:36 PM

First off, great post Freak. Second, I have found that a simple carb before and during my workout yields greater benefits than a fibrous one. The whole "crash" from sugar, IMO is overated. I'm not saying it's a good idea to bang down 70 or 80g of sugar before your workout.... that's more than overkill, but sipping on 20-40g over a 1-2 hour period has been great for me. I know the feeling when I have a large complex meal... even 2 hours before training... I feel sluggish and heavy. Of course, the goal of the athlete must be taken into consideration, with performance based athletes on one end of the spectrum, and BBers on the other. I know a lot of people couldn't care less about any minimal fat gains made during a workout... if it means a quality training session. Certainly training with lower insulin will yield greater fat loss and active cortisol.

It's just an interesting subject, because this article goes against many common beliefs present today on sports nutrition.

**powerman2000** · 06-12-2007, 12:20 AM

Quote:

Originally Posted by thefreak350

Yes. I am not sure the exact conditions that were used to come up with the upper limit of 15g/kg stated in my exercise physiology book. Most of the research with glycogen and glycogen storage capacity is dealing with 150lb distance runners.

Wow, I'm really impressed with myself then.

04-03-2007, 03:33 AM	#1
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,979 Recipes: 0 Rep Power: 113	MUST READ article by a friend and quality source of information http://www.ironmass.com/vbarticles.p...le&articleid=9 contradicts many ideas thrown around the online community. I've put the concepts practices personally, and have had great gains, less gas from unabsorbed protein, and more energetic workouts. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

04-03-2007, 03:43 AM	#2
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,346 Recipes: 0 Rep Power: 128	Great read and I would love to read more about this. I remember reading your suggestions in the "Pre Workout" thread and I've been just taking dextrose post wo then waiting to take my protein. It's too early to say if I am benefitting from it, but I will persist with it as I trust you. This article gives some more explanation, thanks for sharing. I will try out the tactics laid out in the article. __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

06-10-2007, 02:34 AM	#4
thefreak350 Amateur Join Date: Nov 2006 Posts: 28 Recipes: 0 Rep Power: 0	Re: MUST READ article by a friend and quality source of information One thing I question about the article; not saying his is wrong at all just wondering. For pwo he explains, "Use the first hour and a half to go heavy on carbs to replenish glycogen stores." I am not sure specifically what "go heavy" means but your body can resynthesize glycogen at a rate of 5-7% per hour with optimal carbohydrate intake. 50-75 med-high gi carbs every 2 hours until 500g of carbs are eaten. (the storage limit for glycogen in humans is 375g-500g) with the upper limit being 15g/kg. As far as pre workout I would not recommend high gi carbs. Go with low-med gi so there is a steady stream of carbs instead of promoting a huge insulin response and then being left with low blood sugar for your workout. __________________ For true growth to occur, constructive activities must occur at a faster rate than destructive ones.

06-10-2007, 03:10 AM	#6
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,793 Recipes: 0 Rep Power: 214	Re: MUST READ article by a friend and quality source of information Interesting post thefreak. Can you clarify what you mean by "medium-high GI" carbs? __________________ No supplement can make up for the lack of a strong work ethic.

06-10-2007, 03:16 AM	#8
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,793 Recipes: 0 Rep Power: 214	Re: MUST READ article by a friend and quality source of information That would be so much [censored] oatmeal. Lol. __________________ No supplement can make up for the lack of a strong work ethic.

06-11-2007, 12:36 PM	#11
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,979 Recipes: 0 Rep Power: 113	Re: MUST READ article by a friend and quality source of information First off, great post Freak. Second, I have found that a simple carb before and during my workout yields greater benefits than a fibrous one. The whole "crash" from sugar, IMO is overated. I'm not saying it's a good idea to bang down 70 or 80g of sugar before your workout.... that's more than overkill, but sipping on 20-40g over a 1-2 hour period has been great for me. I know the feeling when I have a large complex meal... even 2 hours before training... I feel sluggish and heavy. Of course, the goal of the athlete must be taken into consideration, with performance based athletes on one end of the spectrum, and BBers on the other. I know a lot of people couldn't care less about any minimal fat gains made during a workout... if it means a quality training session. Certainly training with lower insulin will yield greater fat loss and active cortisol. It's just an interesting subject, because this article goes against many common beliefs present today on sports nutrition. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

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