Carbs with Protein?

[Jarb123]

Okay,

iv been told that eating carbs with your protein is beneficial as it helps the intake of protein to the muscles...

Just want to clarify if this is true as it does make sence and im sure iv learnt about this at college in biology ...

Any info on the matter is appreciated

[Jameser]

Yes Carbs are under estimated they bare most important after your workout to replenish with yopur protein and as far as consumption of carbs it all depends on your overall goal. Most people do not realize how important it is to have carb/proteins after a workout .

[Machdiesel]

I think it's pretty safe to say for the average person the baseline is carbs at 3 meals a day. Breakfast, PWO and PPWO. From there you can gauge your sensitivity and add or remove as you see fit

[nilrac]

Yes, carbs are very important, no less because they are your body's preferred source of energy! They give you volume!

One to especially remember is dextrose (a fast acting or "simple", sugary carb) post workout with a protein shake. Ideally a whey isolate shake with dextrose and added L-Glutamine and BCAAs. Easily the best immediate post workout meal you can have.

[Nooomoto]

Yeah dude...carbs and protein are like horsepower and torque. It's silly to have one without the other!

[IM708]

Okay,

iv been told that eating carbs with your protein is beneficial as it helps the intake of protein to the muscles...

Just want to clarify if this is true as it does make sence and im sure iv learnt about this at college in biology ...

Any info on the matter is appreciated

You don't need simple carbs with protein post workout....

[firsttimer555]

is dextrose a supplement

[IM708]

is dextrose a supplement

...yeah

[Jarb123]

thanks, just needed to make sure lol
my mate was tryin to tell me it was bad for me :S
at the moment iv been eatin chicken breast and rice before i go to bed everynight
with a protein shake
is this beneficial for recovery overnight ?

[IM708]

thanks, just needed to make sure lol
my mate was tryin to tell me it was bad for me :S
at the moment iv been eatin chicken breast and rice before i go to bed everynight
with a protein shake
is this beneficial for recovery overnight ?

Chicken already has an enormous amount of protein in it. Whey protein would not be good before bed. Cottage cheese or casein would be a better choice.

[nilrac]

You don't need simple carbs with protein post workout....

This is very debated I know.
Someone smarter than me said this:

Determinants of post-exercise glycogen synthesis during short-term recovery.

Jentjens R, Jeukendrup A.

Human Performance Laboratory, School of Sport and Exercise Sciences, University of Birmingham, Edgbaston, Birmingham, UK.

The pattern of muscle glycogen synthesis following glycogen-depleting exercise occurs in two phases. Initially, there is a period of rapid synthesis of muscle glycogen that does not require the presence of insulin and lasts about 30-60 minutes. This rapid phase of muscle glycogen synthesis is characterised by an exercise-induced translocation of glucose transporter carrier protein-4 to the cell surface, leading to an increased permeability of the muscle membrane to glucose. Following this rapid phase of glycogen synthesis, muscle glycogen synthesis occurs at a much slower rate and this phase can last for several hours. Both muscle contraction and insulin have been shown to increase the activity of glycogen synthase, the rate-limiting enzyme in glycogen synthesis. Furthermore, it has been shown that muscle glycogen concentration is a potent regulator of glycogen synthase. Low muscle glycogen concentrations following exercise are associated with an increased rate of glucose transport and an increased capacity to convert glucose into glycogen.The highest muscle glycogen synthesis rates have been reported when large amounts of carbohydrate (1.0-1.85 g/kg/h) are consumed immediately post-exercise and at 15-60 minute intervals thereafter, for up to 5 hours post-exercise. When carbohydrate ingestion is delayed by several hours, this may lead to ~50% lower rates of muscle glycogen synthesis. The addition of certain amino acids and/or proteins to a carbohydrate supplement can increase muscle glycogen synthesis rates, most probably because of an enhanced insulin response. However, when carbohydrate intake is high (>/=1.2 g/kg/h) and provided at regular intervals, a further increase in insulin concentrations by additional supplementation of protein and/or amino acids does not further increase the rate of muscle glycogen synthesis. Thus, when carbohydrate intake is insufficient (<1.2 g/kg/h), the addition of certain amino acids and/or proteins may be beneficial for muscle glycogen synthesis. Furthermore, ingestion of insulinotropic protein and/or amino acid mixtures might stimulate post-exercise net muscle protein anabolism. Suggestions have been made that carbohydrate availability is the main limiting factor for glycogen synthesis. A large part of the ingested glucose that enters the bloodstream appears to be extracted by tissues other than the exercise muscle (i.e. liver, other muscle groups or fat tissue) and may therefore limit the amount of glucose available to maximise muscle glycogen synthesis rates. Furthermore, intestinal glucose absorption may also be a rate-limiting factor for muscle glycogen synthesis when large quantities (>1 g/min) of glucose are ingested following exercise.

To which somebody else smarter than me summed up...

So while insulin is not required, it does seem to enhance the process of glycogen synthesis via its effects on the rate-limiting enzyme glycogen synthase.

Obviously this is just one study and I'm sure there are plenty more. And it's not really ground breakingly conclusive either!
Personally, I don't really know for sure, but from what I've researched I don't think it does any harm and can certainly do alot of good. And I am sure it could be all kinds of carbs, not just dextrose.

In a more straightforward sense, I know I feel better with some sugar post workout, because most of my workouts are circuit type or fight training. So I get a little lift.

[dec11]

You don't need simple carbs with protein post workout....

first ive heard of this, quick carbs after workout are needed to replenish stores, i never have and neva would leave em out

[Machdiesel]

For my PWO I mix some gatorade powder with 2 scoops waxy maize, 2 scoops of whey protein and 16-18oz of water. The Gatorade has about 20g of sugar(mostly Dex) and the 2 scoops of WXM has 70g of carbs. This way I get the best of both worlds and dont have to down some watered down shitty fake chocolate shake.

[underworldmagic]

I use carbs PWO, (Waxy Maize Starch) mixed with my whey shake and 10g Glutamine. I remember Marlos Sarcev talking about this in his nutrition video.