Weight gaining meal plan please comment!

[Narkissos]

I have seen numerous top trainers recommend this as well as top bodybuilders utilize bananas post work out. Evan Centopani comes to mind, Hany Rambod hell Nark has it in with my pwo nutrition.

I remember DSM posted a 10 top myth about pwo nutrition myths and one of things it suggest that protein synthesis is our main goal pwo and using fast acting carbs helps us accomplish this.

Also the belief that fruit is just pure fructose is false it in fact contains a mixture of fructose, glucose, and sucrose which can be used for both muscle AND liver replenishment.

Bananas will cause a rise in blood sugar as we all know we would like a high spike of insulin pwo workout (the reason why insulin itself is utilized pwo), also the high level of potassium which is lost pwo, low cholesterol, and low fats pwo instead of utilizing something such as oats. Also the ability to digest so fast is very beneficial as we can then eat our meal sooner.

I have traveled to other boards and I understand there is a ton of debate on low GI and high GI pwo but for me I don't give two shits about how much science one can pull.

Done low and high GI pwo and I'll personally stick to the high GI carbs when bulking as I become much fuller pwo and hunger sooner then when I eat a low GI carb. I go how I look and feel, not what some science nerd on a board half my size thats telling me what science says cause we all know science and real world application can have different results; though I will utilize their advice to formulate what works for me.

But just so you know I'm not full out it here we are.

The studies reviewed here indicate that nutritional mixtures containing protein hydrolysates, added leucine, and high-glycaemic CHO greatly augment insulin secretion compared with high-glycaemic CHO only. When post-exercise hyperinsulinaemia is supported by protein hydrolysate and leucine ingestion-induced hyperaminoacidaemia, net protein deposition in muscle should occur. Thus, post-exercise recovery drinks containing these nutrients in conjunction with appropriate resistance training may lead to increased skeletal muscle hypertrophy and strength. If so, such post-exercise supplements would be of considerable benefit not only to athletes but also to anyone who has lost muscle function through disease?for example, Duchenne muscular dystrophy. Future studies should evaluate their long-term effects on body composition and exercise performance.

The full article: http://bjsm.bmj.com/cgi/content/full/40/11/900

Very solid post Reed.

[Reed]

Very solid post Reed.

Thanks


I just don't understand why when bulking I would not want to fill back out PWO as quickly as possible. Done oats and doing sweet potatoes and it definitely doesn't do me as well as high GI carbs. Its not like I got fat but I like being big and full since that is part of what bodybuilding is about.

Some of the people that were telling me to do low GI carbs have been doing this much much longer than I have been, know probably so much more and got so many more cycles (2 bulking cycles for myself) under there belts and I already got them in the rear view so I wonder do they sometimes revolve their approach too much around what some university studies have to say.


Wanna know how to get big. SIMPLE. Lift heavy ass weights and eat every 2-3 hours.

Like I told Phate earlier in competitive bodybuilding knowledge is not power the application of knowledge is power

or maybe its just who I am as a person


What is your input on the particular topic at hand???

[Narkissos]

What is your input on the particular topic at hand???

With regard to bananas specifically... or the overall topic?

As you stated above, I instructed that you use bananas (and a couple other fruits which will not be mentioned ) in the PWO environment.

This was made feasible in part by your state of leanness (as this relates to insulin sensitivity), as well as the nutrient-partitioning agents being utilized.

re: bananas...

Bananas are *very* complex.

Ripe bananas are about 2% starch, and 15-25% sugar.

Of the 20% sugar: 66%+ is sucrose... 20% is glucose, 14% is fructose... w/ trace amounts of maltose.

As sucrose is a disaccharide (50:50 glucose fructose), this translates to bananas being predominantly glucose.

In my experience (and as documented by statements in the insulin IGF/forums), I've used sucrose pwo in the place of dextrose (i.e. glucose). The effect? Higher fullness... and less of a PWO crash. Maltodex is pretty nice as well to be honest... but most on the forums despise it. I found it pretty surprising to see it mentioned here to be honest.

Anyway... back to bananas.

Personally, I feel that the mix of carb sources pwo is superior to any one specific carb source... that is, unless a nutrient partitioning agent is being used.

In addition, I think that fruit pre-W/O (particularly when cutting) is of greater benefit than straight dex (re: pre-w/o and intraworkout dogma).

Studies have shown that pre-workout fructose can be sparing to muscle glycogen... and also result in increased fatty acid release... a plus when cutting IMO.

re: this discussion...

I doubt the debate will ever truly close.

So let's agree to disagree.

At the end of the day... every person is entitled to try every protocol out there to determine what 'works best' for 'em.




References: (and further reading )

CRYER,A., RILEY,S. E., WILLIAMS,E. R. & ROBINSON,D. S.
(1974) Effects of fructose, sucrose and glucose feeding on plasma
insulin concentrations and on adipose-tissue clearing-factor lipase
activity in the rat. Biochem. ]. 140: 561-563.

HARGREAVES, M., COSTILL,D. L., KATZ, A. & FINK, W. ].
(1985) Effect of fructose ingestion on muscle glycogen usage
during exercise. Med. Sci. Sports Exercise 17: 360-363.

LEVINEL, ., EVANSW, . I., CADARETTEB,. S., FISHERE, . C. & BULLE, B. A. (1983) Fructose and glucose ingestion and muscle glycogen
use during submaximal exercise. /. Appi. Physiol. 55:1767-
1771.

KOIVISTO, V. A, KARONEN,S. L. & NIKKILA,E. A. (1981)
Carbohydrate ingestion before exercise: comparison of glucose,
fructose, and sweet placebo. /. Appi. Physiol. 51: 783-787.

KOIVISTOV,. A., HARKONENM, ., KARONENS,. L., GROOP,P. H.,
ELOVAINIO,R., FERRANNINI, E., SACCA,L. & DEFRONZO,R. A.
(1985) Glycogen depletion during prolonged exercise: influence
of glucose, fructose, or placebo. /. Appi. Physiol. 58: 731-737.

VRANA, A., FABRY, P., KAZDOVA,L. & ZVOLANKOVA,K.
(1978) Effect of the type and proportion of dietary carbohydrate
on serum glucose levels and liver and muscle glycogen synthesis
in the rat. Nutr. Metab. 22: 313-320.