We Were Right!!!!!

[MuscleScience]

Well Kinda,


According to two recent studies that came to my attention by a colleague of mine,(were he found them I don't know) support most of what the bodybuilding community has believe for years regarding post workout nutrition.

The first argument against us was that taking whey protein post workout or anytime for that matter was a waste because it was not absorbed and is excreted through the feces or urine. Well according to one study ingestion of whey protein around the time of a workout does in fact increase plasma levels of amino acids thus producing a muscle preservation effect. This study was done on elderly patients which generally show marked decreases in muscle mass, strength and adequate protein ingestion as they age, and believe it or not the elderly can benefit just as much from resistance exercise and proper nutrition as younger adults.

http://www.co-clinicalnutrition.com/...195628!8091!-1

The second study seems to answer the age old question of what is best to ingest immediately post workout. Is it carbs+protein, protein only, carbs only ect. According to the researchers "coingestion of carbohydrate during recovery does not further stimulate postexercise muscle protein synthesis when ample protein is ingested." the authors go on to say that ingestion of carbs after a workout may actually inhibit fatty acid breakdowns via spiked insulin response.

http://ajpendo.physiology.org/cgi/co...urcetype=HWCIT

The take home message for the second study is depending on what ones goals are (bulking or cutting) one does not need carbs nessicarily to preserve muscle or get the same anabolic effect post work out.

It seems by most accounts that the bodybuilding communities post workout methodology was almost completely right. However in both studies the authors acknowledge further study needs to be done on the subject.


Any questions, comments or down right objections to the conclusions are welcome.

[novastepp]

would have been nice if they would have throw BCAA's into the mix.

[suprman09]

So if I am cutting right now I can cut out the waximaize and just have whey protein for my shake? Other than breakfast I would usually consume carbs 30 mins after my PWO shake so should I skip these as well? That would leave me to only about 40-50 carbs a day? When should I have another Pro/Carb meal?

[Narkissos]

http://www.co-clinicalnutrition.com/...195628!8091!-1

I'd like to see the full study, inclusive of methodology, as opposed to the extracts.

http://ajpendo.physiology.org/cgi/co...urcetype=HWCIT

1. The study does not emulate the pwo feeding used by bodybuilder
2. It does not take into account carb-timing protocols as used by bodybuilders
3. Protein synthesis is not the sole reason we eat post workout.

-CNS

p.s. good post all the same... Great for the new members.

[Narkissos]

So if I am cutting right now I can cut out the waximaize and just have whey protein for my shake? Other than breakfast I would usually consume carbs 30 mins after my PWO shake so should I skip these as well? That would leave me to only about 40-50 carbs a day? When should I have another Pro/Carb meal?

You are getting way ahead of yourself.. waaaay ahead.

See my previous post.

-CNS

[MuscleScience]

I'd like to see the full study, inclusive of methodology, as opposed to the extracts.



1. The study does not emulate the pwo feeding used by bodybuilder
2. It does not take into account carb-timing protocols as used by bodybuilders
3. Protein synthesis is not the sole reason we eat post workout.

-CNS

p.s. good post all the same... Great for the new members.

I wish I could distribute them to you, I only have academic rights to the data bases that I have access to so all papers that I download are HTML only. I can put the abstract and author info in endnote later for reference. They can be accessed by all if you go to the site and subscribe to them or if your university is has access rights through the library which most should.

The protocols for the second study are fairly typical for the average weight lifter out there. Maybe bodybuilder was a poor choice of words, just trying to prove the point that supplemental protein intake contrary to what some believe is beneficial.

[novastepp]

So if I am cutting right now I can cut out the waximaize and just have whey protein for my shake? Other than breakfast I would usually consume carbs 30 mins after my PWO shake so should I skip these as well? That would leave me to only about 40-50 carbs a day? When should I have another Pro/Carb meal?

don't jump at a study, ever. one will say one thing, and another... well another. find what works, and that is the best study you can follow.

[MuscleScience]

don't jump at a study, ever. one will say one thing, and another... well another. find what works, and that is the best study you can follow.

Exactly look at the body of evidence which right now is building towards the protein only side but admittedly is not conclusive towards protein only. Then again there may be another study that debunks the earlier study.

[MuscleScience]

So if I am cutting right now I can cut out the waximaize and just have whey protein for my shake? Other than breakfast I would usually consume carbs 30 mins after my PWO shake so should I skip these as well? That would leave me to only about 40-50 carbs a day? When should I have another Pro/Carb meal?

I should say that if your bulking and trying to add mass not using carbs is probably a bad idea post workout as fat loss is not your major concern. If your cutting then maybe taking carbs immediately post workout is probably not the best way if you want to lose fat. As soon as Insulin is released from the pancreas it counter acts epinephrine which is responsible for mobilizing fatty acids from the fat and liver cells during exercise. Insulin will cause the stoppage of glucose release from the liver and fat cells and will cause the conversion of any spare glucose to fats or glycogen in the muscles and the liver(Glycogenesis). Fat conversion may not be much immediately post exercise even if insulin is spiked because of physiological after-burn.

However wouldnt you want those burnt calories to come from your fat stores as opposed to ingested calories. I am not basing this off from the studies presented, this is a well documented effect that you will get from any exercise phys class or text book.

I was merely raising the question that in some instances that carbs may not be as important to post workout recovery as previously thought. I know I will
get blasted for my though but debating new evidence is the only way to progress our knowledge no matter how controversial it is.

[rickrick55]

thanks! this just helped me win a 10 dollar bet haha

[ChuckLee]

Bump on others opinions