Help me get my facts straight please.

[PitMaster]

This is what I have learned thus far. I just need clarification.

Eating foods with sugar in them will cause our insulin to spike. When our insulin spikes we don't use our carbs as energy it gets stored as fat. Unless u are eating sugar or simple sugars during w/o and pwo. During w/o we go catabolic and our insulin spikes so eating a simple sugar (fruit or juice) during and after w/o drops your insulin?

Eat a pro/carb meal pre and pwo..

What does eating a pro/fat meal pre and pwo do to our body and why can't we utilize this? Will it just make us lethargic pre w/o?

Glycogen is used to fill your muscles with water. To increase your glycogen level you need to drink more water and keep your sodium intake to a minimum? I'm a lil confused on how glycogen ties into all this.

I apologize for these basic questions, I'm trying to learn. So much info. and I need to get this right to dial in my diet.

[Sesso]

Here is some info.

The Physiological Role of Insulin in the Body

Insulin is a hormone which is manufactured in the pancreas and which has a number of important physiological actions in the body. It is an essential hormone in maintaining the body’s blood glucose level so that the brain, muscles, heart and other tissues are adequately supplied with the fuel they require for normal cellular metabolism and normal function. Insulin also plays an essential role in fat and protein metabolism. For example, it promotes transport of amino acids from the bloodstream into muscle and other cells. Within these cells, insulin increases the rate of incorporation of amino acids into protein (amino acids are the building blocks of protein) and reduces protein break down in the body (“catabolism”). These physiological actions probably form the basis of speculation regarding the additional anabolic gains which might be made through the use of exogenously administered insulin.

Normally, blood glucose and blood insulin levels are not both elevated for any extended period of time as these two chemicals influence each other through a feedback system in the body. In the post-absorptive state, the blood insulin concentration tends to decrease during exercise, allowing the blood glucose to bemaintained at or above resting levels and to provide increased energy supplies (fuel) to muscle cells. Following a meal, the blood glucose and amino acid levels rise (the absorptive state) and this triggers an increase in insulin release from the pancreas, driving glucose and amino acids from the blood into cells and maintaining the blood glucose level within a certain physiological (operating) range.

Intending users should also be aware that insulin stimulates lipid (fat) synthesis from carbohydrate (“lipogenesis”), decreases fatty acid release from tissues (“lipolysis”) and leads to a net increase in total body lipid stores. The development of such increased body fat stores runs counter to the training goals of most body builders, athletes and those seeking to improve their physical appearance.

In striving to become bigger, stronger, more competitive or more physically attractive you should also remember that no matter what you do, your genetic makeup will have an influence on what you are able to achieve. It is important to realize that you cannot look exactly like the role model you admire because you have inherited a different set of genes.

The Glycemic Index Factor

Scientists have discovered that carbohydrate containing foods can be measured and ranked on the basis of the rate and level of blood glucose increase they cause when eaten. This measurement is called the “Glycemic Index” or “G.I. factor”. The rate at which glucose enters the bloodstream affects the insulin response to that food and ultimately affects the rate at which this glucose (fuel) is made available to exercising muscles.

Low G.I. foods are those measuring less than 50 on a scale of 1-100. Moderate G.I. foods are those with a reading of 50-70 and high G.I. foods are those measuring 71 or greater on this scale. Pure glucose has a G.I. of 100.

Foods which have a high G.I. produce a rapid increase in blood glucose and blood insulin levels. Examples of such high G.I. foods are potatoes, ice cream, many cereals particularly those with a high sugar content, some varieties of rice (e.g. Calrose) and sweets.

Foods with an moderate G.I. include some brands of muesli, some varieties of rice, white or brown bread, honey and some cereals.

Foods with a low G.I. produce a slower, smaller but more sustained increase in blood glucose levels. Examples of such low G.I. foods are pasta, varieties of high amylose rice, barley, instant noodles, oats, heavy grain breads, lentils, and many fruits such as apples and dried apricots. Low G.I foods are advantageous if consumed at least two hours before an event. This gives time for this food to be emptied from the stomach into the small intestine. Since these foods are digested and absorbed slowly from the gastro-intestinal tract, they continue to provide glucose to muscle cells for a longer period of time than moderate or high G.I. foods, particularly towards the end of an event when muscle glycogen stores may be running low. In this way, low G.I. foods can increase a person’s exercise endurance and prolong the time before exhaustion sets in.

High G.I. foods, preferably in the form of liquid foods or glucose drinks of approximately 6% in concentration, can enhance endurance during a very strenuous event lasting more than 90 minutes. (“strenuous” being defined as an athlete exercising at more than 65% of their maximum capacity). Some athletes may prefer food rather than liquid replenishment. Miller suggests glucose enriched honey sandwiches, which have a G.I. factor of 75 or jelly beans, which have a G.I. factor of 80.

Miller suggests that an athlete who is engaged in a prolonged strenuous event should consume between 30 and 60 grams of carbohydrate per hour during the event.

High G.I. foods are also desirable after completing an exhausting sporting or training event when muscle and liver glycogen stores have been depleted, as they provide a rapidly absorbed source of glucose and stimulate insulin release from the pancreas. This insulin in turn stimulates the absorption of glucose into liver and muscle cells and its storage as hepatic and muscle glycogen, optimizing recovery and preparation for the next training or competitive event.

It has been shown that greatest benefit can be had if an athlete consumes these high G.I. carbohydrate foods as soon as possible after an event, preferably within an hour or less. It is further recommended that a high carbohydrate intake be maintained during the next 24 hours. Miller suggests eating at least one gram of carbohydrate per kilogram body weight each 2 hours after prolonged heavy exercise and at least 10 grams of high G.I. carbohydrate per kilogram body weight over the 24 hour period following this exercise.

For these reasons, an athlete who needs to maintain a high level of activity and performance on consecutive days or more extended periods of time should eat large amounts of high G.I. foods. However, a reasonable quantity of low G.I. carbohydrate food should be consumed before an event in order to improve endurance.

A Natural Method of Maintaining an Elevated Blood Insulin Level

Noting the hypothesis that an elevated blood insulin level may be of some advantage to bodybuilders, Fahey and his colleagues (1993) undertook an experiment in which they fed athletes a liquid meal of “Metabolol”, which consisted of 13.0 g protein, 31.9 g carbohydrate and 2.6 g fat per 100 ml and provided 825 kJ of energy.

These researchers demonstrated that it is possible with such intermittent feeding during intense weight training to maintain a person’s blood glucose at or above resting levels and at the same time, significantly increase insulin levels for the duration of the workout. This suggests a potentially effective and safe non-drug method for achieving a sustained elevation of blood insulin levels.

The authors of this research commented that “theoretically, this could provide a biochemical environment conducive to accelerating the rate of muscle hypertrophy and inhibiting protein degradation.” However, the writer knows of no scientific studies which support this theory.

It is also relevant to note that muscle repair and growth begins in the hours and days following heavy exercise. It is doubtful that the use of insulin just prior to a workout will have any anabolic effects over and above natural processes, at this time. However, use of insulin prior to a workout will certainly expose you to much greater risk of serious harm. If you believe it is beneficial to have a higher insulin blood level during workouts, use the natural method outlined here.

[PitMaster]

Thx. for the info...
I have read facts and researched on my own. I need it broken down in a more simplified manner. I have a way on taking simple facts and complicating them.

[Sesso]

Glycogen is what glucose is converted into and stored in your liver for your blood to use when needed. LIke when training. Its converted back into glucose when your body needs it. Glycogen stores are like your fuel tank.

[Sesso]

During w/o we go catabolic and our insulin spikes so eating a simple sugar (fruit or juice) during and after w/o drops your insulin?

We go catabolic and if you drink juice like powerade it will cause your insulin to spike AFTER drinking it.


Some guys wont drink sugars while working out to keep the spike from happening.

[PitMaster]

We go catabolic and if you drink juice like powerade it will cause your insulin to spike AFTER drinking it.


Some guys wont drink sugars while working out to keep the spike from happening.

so eating a fruit or drinking juice during w/o is counter productive?
If you get hungry during w/o what do u take in then?

I couldn't be more fvcking frustrated with all of this. This is so backwards from what I'm doing.

[Sesso]

Some guys do half watered down powerade.

I eat 30 min before I train. If its a leg day. 60 min lol.

Usually its a protein shake. I dont like burping greasy or any food while training.

I dont get hungry so I couldn't really answer that. I also dont stay at the gym for more than an hour. I am an ecto so I do quick and strenuous workouts or I dont grow. I get tired quicker than others so I cant last for those 2 hour workouts that easy gainers might have to do.

[PitMaster]

Some guys do half watered down powerade.

I eat 30 min before I train. If its a leg day. 60 min lol.

Usually its a protein shake. I dont like burping greasy or any food while training.

I dont get hungry so I couldn't really answer that. I also dont stay at the gym for more than an hour. I am an ecto so I do quick and strenuous workouts or I dont grow. I get tired quicker than others so I cant last for those 2 hour workouts that easy gainers might have to do.

thx. for feedback..enough frustration for now..Im gonna go lift.

[Sesso]

thx. for feedback..enough frustration for now..Im gonna go lift.

No prob haha.

[PitMaster]

bump

[gbrice75]

This is what I have learned thus far. I just need clarification.

Eating foods with sugar in them will cause our insulin to spike. When our insulin spikes we don't use our carbs as energy it gets stored as fat.

Wrong. There are a number of factors at play here. Spiked insulin doesn't automatically = nutrients being stored as fat.

Unless u are eating sugar or simple sugars during w/o and pwo.

Again, too general. Eating sugar during your workout and/or PWO doesn't automatically mean you WON'T store some bodyfat.

During w/o we go catabolic

We do?

our insulin spikes so eating a simple sugar (fruit or juice) during and after w/o drops your insulin?

Insulin spikes when blood glucose (blood sugar) levels rise. Blood glucose levels rise quickly when simple sugars are consumed, because they are converted to glucose very quickly, vs. complex carbs which take much longer to break down. So eating sugar doesn't drop insulin, it spikes blood glucose, triggering an insulin spike. Insulin is responsible for shuttling nutrients to cells - muscle, fat, etc. This is very oversimplified, but generally when glycogen stores (your body's own glucose/energy stores) are depleted, muscle cells will receive preference of nutrients carried by insulin. When stores become full, there will be a 'spill over' effect, and fat cells are 'fed'. Again, this is way oversimplified and there is much more to it, but just wanted to give you a general idea.

Eat a pro/carb meal pre and pwo..

I like to. Carbs pre workout to fuel my activity, and carbs PWO to restore. I never use simple carbs though - the PWO insulin spike is an outdated argument, and I believe it's been agreed for the most part that the benefits of more stable blood glucose levels outweigh the supposed benefits of spiking insulin.

What does eating a pro/fat meal pre and pwo do to our body and why can't we utilize this? Will it just make us lethargic pre w/o?

No, it shouldn't make you lethargic. The body can use dietary fat as energy rather well, however glucose is the preferred fuel source and your body will use it when present. Fats will slow protein absorption somewhat, which is beneficial pre workout - so i'd personally have a pro/carb meal with a bit of fats. PWO would ideally be low/no fat in an effort to get the repair process (i.e. protein synthesis) underway faster.

Glycogen is used to fill your muscles with water.

It is?

To increase your glycogen level you need to drink more water and keep your sodium intake to a minimum?

Eating carbohydrates will restore glycogen. Water makes all bodily process more efficient. It's true that muscle contains alot of water (mostly water actually), but this is via a separate process than glycogen stores.

I'm a lil confused on how glycogen ties into all this.

Glycogen is nothing more than your body's own glucose stores. Glycogen is stored in the liver and in muscle cells. It is recruited for intense exercise, and if not restored (i.e. carbohydrates consumed), will eventually become depleted. This process is manipulated in keto diets and carb cycling to name a few.

I apologize for these basic questions, I'm trying to learn. So much info. and I need to get this right to dial in my diet.

No problem, hope these answers help.

On another note, Sesso - is Post #2 your own info, or taken from another source? It sure sounds like the latter. Please edit your post and give credit to the original author, thank you.

[PitMaster]

Thankx gbrice for taking the time to clear some things up for me. I have to look a few things up before I respond to your answers. I complicate such simple things, this is just my way.

[gbrice75]

Thankx gbrice for taking the time to clear some things up for me. I have to look a few things up before I respond to your answers. I complicate such simple things, this is just my way.

I'm the same way bro. I overexplain everything, but try to be conscious of that and stop myself. If you have more questions, don't hesitate to ask. If I have the answer, i'll be happy to share it.