6/26/2008 3:13pm, #11
The basic answer is that your body needs to rebuild muscle after you've made microscopic tears in it from your exercise. It needs carbs to fuel protein synthesis. The recommendation typically given is to consume something in a 4:1 ratio of carbs to protein following exercise.
For instance - 2% chocolate milk. :)
6/26/2008 3:26pm, #12
Now that milk has been mentioned, we can have the "fast absorbing vs. slow absorbing" relay race."Emevas,
You're a scrapper, I like that."-Ronin69
6/26/2008 3:32pm, #13Originally Posted by Emevas
Fantastic. And I can continue to pretend to understand.
6/26/2008 4:00pm, #14
Insulin increases acute nutrient storage – not so hot for fats, but great for amino acids and other muscle substrates. Straight up glucose also replaces muscle glycogen (just stored sugar), which is depleted during exercise. You've got a two hour window (some say less) where sugar goes straight to your big, manly muscles. Fructose replaces liver glycogen.
Insulin is also the trigger for a number of anabolic hormonal factors. Timing insulin release properly goes a long way toward maximizing your training results.
Some diets will have you avoiding all carbs for extended periods of time, but that has more to do with
reducing insulin output than actually trying to get bring muscle glcogen down (no reason to).
6/26/2008 4:51pm, #15
- Join Date
- Jun 2005
Fad diets are confusing. What I mean is, I make a shake with fresh strawberries, cherries, bananas, grapes, and OJ, seeing as it's summer time. On one hand, some books would say "oh noes!!inflammation!!!", on the other "fresh fruit, the human body is like an ape- great!!".
Anyway, what is the consensus on a drink like that ("smoothie") with fresh ingredients and no corn syrup?"Coffee is for Closers" GlenGarry Glenross
6/26/2008 4:54pm, #16
That reminds me: Coke doesn't have glucose. They switched to cheaper high-fructose corn syrup years ago. There's nothing good about it, but plenty bad.
Fun fact: Kosher for Passover Coke uses actual glucose because God also hates HF corn syrup.
6/26/2008 5:09pm, #17
Originally Posted by Phrost
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Everything they do is not just to recover, but to nourish the larger-than-natural amounts of muscles they pack.
The need for glucose, and insulin to be more precise was better explained by RM.
Originally Posted by Bang!
We all need to spike insulin levels, but some needed more than others (specially if those aiming to pack and maintain significant amounts of mass.)
Another reason to refuel your glucose and glycogen stores after training is that, if your body perceives a lack of energy reserves and its trying to recover from physical exertion, the body starts the process of gluconeogenesis: the body produces cortisol, which which chews the **** out of your muscles into amino acids. These then are turn into glucose in the liver. It will not turn to fat for energy despite what people think.
The body is in a state of exhaustion and perceives that it's out of glucose and glycogen and will seek the faster route to replenish its gas thank. It will begin to do this as a defense mechanism. A throwback self defense mechanism when our hungry ancestors used to poke mammoths with spears and other pointy ****. It gave them the extra oooomp needed to haul ass in case a fucking saber tooth showed in the neighborhood unexpected.
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6/26/2008 7:05pm, #18
Originally Posted by new2bjj
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6/26/2008 7:25pm, #19
I have an article somewhere at home about the benefits of chocolate milk as opposed to other "recovery Drinks" post workout. The chocolate milk did stack up surprisingly well, from memory.
I'll try and dig up the article over the weekend.
6/26/2008 8:34pm, #20Originally Posted by Emevas