Originally Posted by
verynecessary
Originally Posted by
I3
Originally Posted by
verynecessary
Originally Posted by
Durden7
Originally Posted by
I3
Originally Posted by
Durden7
Originally Posted by
nealraj006
Originally Posted by
wj4
Originally Posted by nealraj006
have you read up on it's effect on insulin and other metabolic related hormones like leptin, IGF-1, etc? in general, the higher the GI, the faster blood sugar spikes, and the greater the release of insulin and associated hormones. most of the time, that's something to avoid, because large excesses of energy storage lead to adipose tissue generation. time wise, if you consume high GI foods close to training sessions, the insulin receptors in your muscles are far more activated, so energy and nutrients are directed mainly towards these tissues for rebuilding and repair. consistently high levels of high GI foods can lower insulin sensitivity and cause type II diabetes. fats, protein, and fiber tend to slow down the absorption of high GI foods, although these foods will also trigger a release of insulin, though not as much as carbohydrates in general.
processed grains and sugars are very high GI, and are found in a large number of things people eat all the time. the rise in the amount of processed foods in the western diet coincides with the rise of the obesity epidemic.
So what would you recommend? 30-40% is pretty low for me, im looking to increase it shortly. Just afraid of weight gain. But i've heard it does prevent muscle loss, so if your eating at a deficit, then carbs are a must. I think a 40/40/20 is perfect.
I've just read on BB.com that many prefer high GI after training, as that insulin spike is where high GI carbs are best consumed. Pre-workout, its low GI as is throughout the day.
Im experimenting with dextrose atm PWO. Previously i've done oats/whole grain bread which are low GI. So whatever works for me, i'll either keep one or eliminate the other.
Another question, after a game of ball or training, is it also beneficial to consume a PWO shake i.e. pro/carbs? What if your training is held at night and finishes late? And what do you suggest to drink in between games like during a tournament for instance? carbs im assuming..
i don't think i know enough to recommend a specific percentage carbs or anything. a doctor i follow makes a strong argument that people can have very different base nutritional needs (carb dominant, protein dominant, split carb/protein, etc.), so what works for a carb dominant person wouldn't work well for a protein dominant person, etc.
i agree with high GI post workout. it creates an insulin spike right when your muscles are most sensitive to it. i also go low GI for the rest of the day, barring breakfast-- i've read after waking, your body is in a fasting state (hence break-fast), and you tend to be more insulin sensitive throughout your body, instead of preferentially converting excess blood nutrients into adipose tissue.
as far a late night sessions of bball or workouts (something i've had a lot of experience with haha) i usually have a protein/carb shake or meal, or both, but i try to stay awake for 3 hours afterwards if possible to make sure i'm still awake while it starts to get absorbed. it's not strictly scientific, but i think less of it will be converted to fat. there's a lot of hormonal metabolic differences between awake and asleep states that i don't know much about, but generally, if you keep your late night pwo shake/meal moderate in calories, you'll be good. it's definitely better than not eating anything.
between games a high GI carb works pretty well for me, and i try to have a fast-digesting protein (whey is great in this regard), especially if the gap between games isn't too long. if that's the case, i'd do a typical pwo shake/meal, and a small meal at least an hour before the next game.
