dextrose

[Turkish Juicer]

Muscle fibres grow faster with 40 g sugars during strength training

Strength athletes who consume a small amount of easily absorbed carbohydrates during their training grow faster than athletes who don’t. In 2001, sports scientists at the University of Southern California in Los Angeles published the results of an experiment they did, which showed that as little as 40 g sugar had an effect.

The researchers got 15 men aged between 18 and 25, all of whom did fitness regularly, to follow a 12-week training regime. The subjects went to the gym three times a week and trained their main muscle groups, doing bench-press, seated rows, shoulder-press, lat pull-downs, triceps extensions, biceps curls, leg-press, leg extensions and leg curls.

The men did 3 sets of each exercise, using a weight at which they were just able to complete 10 reps. [75 percent of the 1RM] the subjects rested for 1 minute between reps, and for 2 minutes between the different exercises.

Half of the men drank water during the training sessions. The other half were given a sports drink containing 6 percent sugars. The drink that was used was Gatorade, and the men drank 8.5 ml per kg bodyweight during the workout. The subjects also took a slug between exercises. For someone weighing 90 kg, it amounted to drinking 750 ml, 46 g sugars or 184 kcal.

In an earlier experiment the researchers had got the men to train at four o’clock in the afternoon, four hours after their last meal. The cortisol level in the men who drank only water rose by almost 100 percent. In the men who drank Gatorade the rise was only 6 percent.



After 12 weeks the sports drink group had lost more fat than the water group, although the difference was not statistically significant. The water group had lost some lean body mass, whereas the sports drink group had gained a little lean body mass. Again though, the effect was not significant.



After 12 weeks, the muscle fibres of the men in the sports drink group had grown by about 20 percent more than the muscle fibres of the water drinkers. The effect was greatest in the fast type-II muscle fibres. These grew 23 percent faster in the sports drink group.



The increase in growth was probably the result of the cortisol-inhibiting effect of the carbohydrates consumed during the training sessions. The more the sports drink lowered the cortisol level, the faster the subjects’ muscle fibres grew.



Strength athletes could naturally conclude that it’s worth consuming a sports drink during their training sessions, or better still: fruit or fruit juice. Sounds like a good idea.

But you could also conclude that a strength training session will be more effective if you plan it after a full meal. The nutritional value of a complete meal is greater than that of a sports drink, so the effect will be even greater.

The test subjects in this study trained between 15:00 and 16:00 h, and most of them hadn’t eaten since lunchtime.

Source: J Sci Med Sport 2001 Dec; 4(4): 431-46.

ergo-log

[951thompson]

Muscle fibres grow faster with 40 g sugars during strength training

Strength athletes who consume a small amount of easily absorbed carbohydrates during their training grow faster than athletes who don't. In 2001, sports scientists at the University of Southern California in Los Angeles published the results of an experiment they did, which showed that as little as 40 g sugar had an effect.

The researchers got 15 men aged between 18 and 25, all of whom did fitness regularly, to follow a 12-week training regime. The subjects went to the gym three times a week and trained their main muscle groups, doing bench-press, seated rows, shoulder-press, lat pull-downs, triceps extensions, biceps curls, leg-press, leg extensions and leg curls.

The men did 3 sets of each exercise, using a weight at which they were just able to complete 10 reps. [75 percent of the 1RM] the subjects rested for 1 minute between reps, and for 2 minutes between the different exercises.

Half of the men drank water during the training sessions. The other half were given a sports drink containing 6 percent sugars. The drink that was used was Gatorade, and the men drank 8.5 ml per kg bodyweight during the workout. The subjects also took a slug between exercises. For someone weighing 90 kg, it amounted to drinking 750 ml, 46 g sugars or 184 kcal.

In an earlier experiment the researchers had got the men to train at four o'clock in the afternoon, four hours after their last meal. The cortisol level in the men who drank only water rose by almost 100 percent. In the men who drank Gatorade the rise was only 6 percent.

<img src="http://forums.steroid .com/attachment.php?attachmentid=137446"/>

After 12 weeks the sports drink group had lost more fat than the water group, although the difference was not statistically significant. The water group had lost some lean body mass, whereas the sports drink group had gained a little lean body mass. Again though, the effect was not significant.

<img src="http://forums.steroid.com/attachment.php?attachmentid=137447"/>

After 12 weeks, the muscle fibres of the men in the sports drink group had grown by about 20 percent more than the muscle fibres of the water drinkers. The effect was greatest in the fast type-II muscle fibres. These grew 23 percent faster in the sports drink group.

<img src="http://forums.steroid.com/attachment.php?attachmentid=137448"/>

The increase in growth was probably the result of the cortisol-inhibiting effect of the carbohydrates consumed during the training sessions. The more the sports drink lowered the cortisol level, the faster the subjects' muscle fibres grew.

<img src="http://forums.steroid.com/attachment.php?attachmentid=137449"/>

Strength athletes could naturally conclude that it's worth consuming a sports drink during their training sessions, or better still: fruit or fruit juice. Sounds like a good idea.

But you could also conclude that a strength training session will be more effective if you plan it after a full meal. The nutritional value of a complete meal is greater than that of a sports drink, so the effect will be even greater.

The test subjects in this study trained between 15:00 and 16:00 h, and most of them hadn't eaten since lunchtime.

Source: J Sci Med Sport 2001 Dec; 4(4): 431-46.

ergo-log

thanks for this TJ, pretty much backs up what lyle is saying.

Interesting info as always

[Back In Black]

Just looked for candy made from dextrose,runts by Willy wonka (main ingredient dextrose)
Most of the Willy wonka products are made from dextrose.

But this wasn't really my main point, the spike is what's important by whichever simple carb.

On your point about me running away from the keto discussion. I made my point, you where wrong. Dont want to open an old can of worms but, Eggs and fatty meat is the staple of a keto diet (fact) I know because I've read the book and also I have followed it. (remember me telling you about me jumping from diet to diet, this was one of them. May I add I used to be obese so I've been on alot of diets)

I asked you to refer me to the point in Lyles book where he said you should look to consume saturated/animal fats as a staple. That's all. Perhaps you did. i would be obliged if you could let me know the paragraph and page number so I can learn something.

And I know what your main point was, again it was the examples of sweets you gave that I was having issue with as being incorrect.

[Back In Black]

TJ's study is 12 years old. I imagine when I get home I could find a more recent study that would argue against simple sugars and the rebuttal could go on. The same as this discussion could and might. Although I have probably said my piece. For the moment, at least.

[951thompson]

I asked you to refer me to the point in Lyles book where he said you should look to consume saturated/animal fats as a staple. That's all. Perhaps you did. i would be obliged if you could let me know the paragraph and page number so I can learn something.

And I know what your main point was, again it was the examples of sweets you gave that I was having issue with as being incorrect.

No basically you was picking at my every word, because for some reason me quoting Lyle annoys you, even tho what im saying is good information.

[Back In Black]

No basically you was picking at my every word, because for some reason me quoting Lyle annoys you, even tho what im saying is good information.

Please re-read what I wrote. If you think that is what I was doing then so be it. I just stated all you quoted was Lyle which is true, despite the fact you have read many other authors Lyles point is the only one you put across, or so it seems to me. As I said in my initial post on this thread.

[951thompson]

Please re-read what I wrote. If you think that is what I was doing then so be it. I just stated all you quoted was Lyle which is true, despite the fact you have read many other authors Lyles point is the only one you put across, or so it seems to me. As I said in my initial post on this thread.

Yes because I believe in Lyles methods, mainly because his methods are working for me (REALLY WORKING)

Im following lyles protocol so he is my man at the moment.

What Lyle preaches is all backed by scientific data, the dude knows his apples. So what im saying isnt a load of baloney.

Your nit picking at the details, the info you have come back at me with about candy, is not important and besides the point.

Im done here in this thread, no hard feelings mate, I've actually enjoyed the debate.

Im off to workout, laters

[951thompson]

Please re-read what I wrote. If you think that is what I was doing then so be it. I just stated all you quoted was Lyle which is true, despite the fact you have read many other authors Lyles point is the only one you put across, or so it seems to me. As I said in my initial post on this thread.

Yes because I believe in Lyles methods, mainly because his methods are working for me (REALLY WORKING)

Im following lyles protocol so he is my man at the moment.

What Lyle preaches is all backed by scientific data, the dude knows his apples. So what im saying isnt a load of baloney.

Your nit picking at the details, the info you have come back at me with about candy, is not important and besides the point.

Im done here in this thread, no hard feelings mate, I've actually enjoyed the debate.

Im off to workout, laters

[gearbox]

Ain't that a bitch!?

Further, fat oxidation ceases in the presence of insulin in the bloodstream.

I have told some "diet guys atthe the gym this" and they look at me like I just spoke chinese.

[gearbox]

I am thinking maybe a banana 10 minutes before work out

[Turkish Juicer]

TJ's study is 12 years old. I imagine when I get home I could find a more recent study that would argue against simple sugars and the rebuttal could go on. The same as this discussion could and might. Although I have probably said my piece. For the moment, at least.

I also happen to argue against consumption of simple sugars for various reasons, the fact that routine consumption of simple sugars is well documented to establish overall health issues being the first and foremost reason.

I am sure you can find numerous studies that would argue against the consumption of simple sugars which are rather contemporary compared to the study I posted above; however, let's not forget sugars are carbs and carbs are fuel; and whether ingesting simple sugars is ''good'' or ''bad'', a metabolism loaded with fuel works wonders at the gym, which is precisely the main point of the study I posted.

[alex.mitev]

Well, if you cannot sustain your workout at max intensity for longer that 30 min, it could be fine sipping 20 gr dextrose in between your sets. Other than that, I don`t see a reason one should tale simple sugars unless on insulin ....