Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => Nutrition, Products & Supplements Info => Topic started by: The True Adonis on August 20, 2006, 11:23:22 AM
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HAHAHAHAHAHAHAHAHAH,
They don`t do a thing.
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Wrong board. Check out the nutrition board.
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hahaha you get freaked out if you miss that "15 minute window of opportunity".
hahhahahahahahahahah
Pathetic.
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Moved.
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hahaha you get freaked out if you miss that "15 minute window of opportunity".
hahhahahahahahahahah
Pathetic.
That's funny!! I thought that window was open for 45 minutes.
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That's true. people eat all through the day and nutrients stay in your body for a few days. i've noticed taht after a law-off (even if it's 2 weeks it's huge for me) it seems to me like i grow with the food from 4 days ago. I say this because if i'm not eating much for 2 weeks or training if i start eating well again and training on the same day the muscles i worked that day or for about the next 3 don't grow again until the next time i work them but the muscles i work on the 4th day do grow. Yes i do mean grow. A 2 week complete layoff for me does result in losing about a quarter inch of arm for example but it comes back in one or two workouts.
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HAHAHAHAHAHAHAHAHAH,
They don`t do a thing.
HOw do you figure a post workout shake doesnt work TA? Seriously tell me your insight..
I thought your body is like a sponge after a workout, and would absorb a protein shake very fast and efficiently over solid foods..and then say 45 minutels after the shake, have your meal, no?
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TA that explains why you have the smallest forarms known to man...If i was you i would mega dose teh GH @ 24 I.U's per day..just so it can make your forearms grow...As the steriods/prohormones you have done thus far haven't..that is all
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HOw do you figure a post workout shake doesnt work TA? Seriously tell me your insight..
I thought your body is like a sponge after a workout, and would absorb a protein shake very fast and efficiently over solid foods..and then say 45 minutels after the shake, have your meal, no?
A little protein, and quite some fast carbs.
Even when on a diet.
If you're training endurance sports however, you'd be better off consuming fats and protein, sort of starving yourself, not eating a whole lot at all.
This concept is known as "train low, compete high", and from what I understand, is being currently under quite some research.
YIP
Zack
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I bet Adonis would be a nice guy if he got his blood sugar up a bit.
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He just sounds and looks like a pompous ass to me... with tiny forearms and he is always mashing his arms into his body for tricep shots. Loser.
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TA that explains why you have the smallest forarms known to man...If i was you i would mega dose teh GH @ 24 I.U's per day..just so it can make your forearms grow...As the steriods/prohormones you have done thus far haven't..that is all
be nice. he was born with an anomoly. he has no forearms, only wrists that extend from hand to elbow, hence the lack of development.
but he is a NATURAL, which makes him bodybuilding royalty and allows him to degrade the rest of us...
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HAHAHAHAHAHAHAHAHAH,
They don`t do a thing.
you're an idiot.
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his shrivelled forearms are the result of his marathon-type masturbation habit. Marathon runners have extraordinarily skinny legs, much like TA'S forearms. Now you all know why
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Thats why you look like POO TA, man your ignorant.
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TA dont I remeber you saying that the only supp you took was the cheapest whey you could find? Why if you feel it does nothing. So if a pre/post shake does nothing then the only food that helps you grow if food consumed at all other times of the day? ::)
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I think it's perfectly ok for True A to choose to skip most of the conventional nutritional guidelines.
Why not go against the grain and ignore what sports and nutrition science has found out about recovery drinks - just to see what will happen.
But why make it out that those who are following what has been found through research are losers?
Where's the reason in that?
Why not just do your thing TA.
By constantly commenting on what everyone else does, you oozes low self esteem.
YIP
Zack
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where's the proof? there is no proof of this. why don't you get a buch of people together and do your own "clinical study"? that idea is really stupid. nutrients stay in your body for days. you think the protein you just drank 5 minutes ago is what goes into the muslce? your body is using nutrients that you put in there days ago. it's rubbish.
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HAHAHAHAHAHAHAHAHAH,
They don`t do a thing.
true adonis has to be someones gimmick account... i dont think its possible to know so little about bodybuilding and nutrtion.
so dont waste your time with your post workout shake...throw away all your supplements...and remember if your getting ready for a show make sure your drinking plenty of milk and eating plenty of fresh fruit.
lol...the sad thing is some newbie is gonna read that shit and take it seriously.
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Do you think Steve Reeves worried about the correct Dextrose to protein ratio?
Do you think John Grimek Gave a fuck?
Do you think Arnold cared?
Did Frank Zane and Sergio Oliva go catabolic all of a sudden because they didn`t take the post workout shake?
Did Leroy Colbert shrink?
Get a clue people, its total bullshit unless you are running a marathon. Certainly a bodybuilding workout isn`t taxing enough to require such a drink.
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true adonis has to be someones gimmick account... i dont think its possible to know so little about bodybuilding and nutrtion.
so dont waste your time with your post workout shake...throw away all your supplements...and remember if your getting ready for a show make sure your drinking plenty of milk and eating plenty of fresh fruit.
lol...the sad thing is some newbie is gonna read that shit and take it seriously.
Frank Zane Drank milk and ate fresh fruit, so did Steve Reeves, Franco Columbu and countless others. You are a tool bag if you think you can`t eat and drink those things.
I will be 4 percent soon eating and drinking fruit and milk
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A little protein, and quite some fast carbs.
Even when on a diet.
If you're training endurance sports however, you'd be better off consuming fats and protein, sort of starving yourself, not eating a whole lot at all.
This concept is known as "train low, compete high", and from what I understand, is being currently under quite some research.
I agree with the fast carbs.
But after endurance: why the fat/prot ???
After my basketball (not 100% endurance, but still) i normally take fast carbs. I always thought it works the same way for the muscle.
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I agree with the fast carbs.
But after endurance: why the fat/prot ???
After my basketball (not 100% endurance, but still) i normally take fast carbs. I always thought it works the same way for the muscle.
Well, in a nutshell, scientists looked to the long distance runners from Africa I believe. And it wasn't all genetics. Some of it was the diet too.
Basically, starving.
The researchers found some stuff: after 10 weeks, a slight increased amount of cappilaries (sp?) and other things indicating that bodies adapting to low carbs. Especially when training.
The performance will be lower during the training, of course.
And you are to use traditional sports drinks during season.
It's different when it comes to lifting weights though.
But why not try skipping the sports drinks during pre-season basketball practice and running, only do it in-season and when lifting weights.
YIP
Zack
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Well, in a nutshell, scientists looked to the long distance runners from Africa I believe. And it wasn't all genetics. Some of it was the diet too.
Basically, starving.
The researchers found some stuff: after 10 weeks, a slight increased amount of cappilaries (sp?) and other things indicating that bodies adapting to low carbs. Especially when training.
The performance will be lower during the training, of course.
And you are to use traditional sports drinks during season.
It's different when it comes to lifting weights though.
But why not try skipping the sports drinks during pre-season basketball practice and running, only do it in-season and when lifting weights.
YIP
Zack
HAHAHAH I have taken Post workout shake and Nothing was different at all. I wasn`t stronger nor was my energy better.
Just another stupid myth.
Its a joke.
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Well, in a nutshell, scientists looked to the long distance runners from Africa I believe. And it wasn't all genetics. Some of it was the diet too.
Basically, starving.
The researchers found some stuff: after 10 weeks, a slight increased amount of cappilaries (sp?) and other things indicating that bodies adapting to low carbs. Especially when training.
The performance will be lower during the training, of course.
And you are to use traditional sports drinks during season.
It's different when it comes to lifting weights though.
But why not try skipping the sports drinks during pre-season basketball practice and running, only do it in-season and when lifting weights.
YIP
Zack
Could very well be true. However, by the "starvation" method you'll probably lose a lot of muscle mass (probably fast fibers).
But i have other objectives. Season has started, and i wanna lift and play ball as well. So I think i'll keep my carb intake high during and after the basketball session (2 h). In order to avoid cortisol release, so i wont lose too much muscle. I hope this will help as well to help the muscle recover.
HAHAHAH I have taken Post workout shake and Nothing was different at all. I wasn`t stronger nor was my energy better.
Just another stupid myth.
Its a joke.
Maybe shakes themselves arent really necessary, but post-workout nutrition def. helps.
One thing i don't understand, why is everybody on the boards obsessed by protein right after training? I've read several studies saying that the only thing you need is fast carbs, maybe a very little bit of BCAA (or whey). This is primarely for an insulin spike, the muscle is very susceptible for this after a workout, and the muscles takes in the glucose faster after a workout.
Only 1-2 h after a hard workout your muscle starts taking in protein again.
Interesting:
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=12094125
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Ok, i'm reading a bit more into it, maybe some BCAA or whey with the carbs after workout seems optimal. Anyway, stress on the carbs, not on the protein.
Another thing: it seems that protein uptake is actually pretty high during training. So maybe a protein/complex carbs meal like 1 h in advance is optimal?
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Could very well be true. However, by the "starvation" method you'll probably lose a lot of muscle mass (probably fast fibers).
But i have other objectives. Season has started, and i wanna lift and play ball as well. So I think i'll keep my carb intake high during and after the basketball session (2 h). In order to avoid cortisol release, so i wont lose too much muscle. I hope this will help as well to help the muscle recover.
Maybe shakes themselves arent really necessary, but post-workout nutrition def. helps.
One thing i don't understand, why is everybody on the boards obsessed by protein right after training? I've read several studies saying that the only thing you need is fast carbs, maybe a very little bit of BCAA (or whey). This is primarely for an insulin spike, the muscle is very susceptible for this after a workout, and the muscles takes in the glucose faster after a workout.
Only 1-2 h after a hard workout your muscle starts taking in protein again.
Interesting:
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=12094125
Good point. A german study apparently showed that as little as 6 grams of amino acids was needed post workout, I heard this from Bengt Saltin.
So if adding too much protein, you'll fcuk up the PWS...
I'm going to experiment with lowering my current 20 grams of protein to somewhere around 10 grams, to see if it makes any difference.
YIP
Zack
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Good point. A german study apparently showed that as little as 6 grams of amino acids was needed post workout, I heard this from Bengt Saltin.
So if adding too much protein, you'll fcuk up the PWS...
I'm going to experiment with lowering my current 20 grams of protein to somewhere around 10 grams, to see if it makes any difference.
YIP
Zack
Rest assured, it won`t.
hahhahahh
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Rest assured, it won`t.
hahhahahh
If you're doing something, you might as well try to do it right.
I doubt it will give "spectacular" results (especially cause he's an experienced lifer, for a newb the diff will probably be greater), but to get those extra %'s one can give it a try...
TA, please enlighten us with your theories.
You don't believe in post-workout nutrition? You eat nothing for the first hour(s) after a workout?
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True Adonis, what do u eat after u work out?? and how long after u work out ??... i dont take shakes , i usually have chicken or egg whites
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this post by ta is a joke...there is no debating the importance of the post workout shake...it is a proven fact backed up by science...people can debate on specific formulas, how many simple carbs, protein, bcaa,glutamine, ect....but drinking a shake postworkout is a given.
here is a good article on the topic...
http://www.abcbodybuilding.com/windowofopportunity.php
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Ronnie Coleman doesn't use a post workout shake. He is the most muscular bodybuilder ever eating solid foods throughout the day except for morning where he use shakes. Coincidence?
Sergio Oliva some argue the best bodybuilder ever never drank shakes nor did Serge Nubret.
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Ronnie Coleman doesn't use a post workout shake. He is the most muscular bodybuilder ever eating solid foods throughout the day except for morning where he use shakes. Coincidence?
Sergio Oliva some argue the best bodybuilder ever never drank shakes nor did Serge Nubret.
serge nubret...lol...try training and eating like surge nubret and see how far you get....bringining up bodybuildrs of the 60s,70s doesnt mean a thing...they didnt have the knowledge or supplements that are available to todays bodybuiders...they were great bodybuilders but their level of conditioning and muscularity wouldnt cut it today...of course part of that is drugs but advancements in nutrition is also a big part.
as for ronnie coleman i dont know if he does or doesnt have a post workout shake...he works with chad so i cant imaginge he doesnt...but ronnie is just a freak...he can do all kinds of shit that most normal people couldnt get away with...in one of his vids i recall him pouring masterpiece bbq suace all over his chicken and ketchup on his french fries...most people cant get away with that.
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serge nubret...lol...try training and eating like surge nubret and see how far you get....bringining up bodybuildrs of the 60s,70s doesnt mean a thing...they didnt have the knowledge or supplements that are available to todays bodybuiders...they were great bodybuilders but their level of conditioning and muscularity wouldnt cut it today...of course part of that is drugs but advancements in nutrition is also a big part.
as for ronnie coleman i dont know if he does or doesnt have a post workout shake...he works with chad so i cant imaginge he doesnt...but ronnie is just a freak...he can do all kinds of shit that most normal people couldnt get away with...in one of his vids i recall him pouring masterpiece bbq suace all over his chicken and ketchup on his french fries...most people cant get away with that.
You honestly believe that Sergio Oliva or Serge would not cut it today?
No Ronnie does not take shakes after training.
But I do. ;)
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well how well do u think they would do?
sergio, serge were great in their day...they didnt have the big guts that some of the guys have today...but they would also be considered smooth according to todays standards.
i dont even think its really fair to compare bodybuilder of that era to the guys today...the guys today have some much more available to them as far as drugs, training methods, and nutrition...if it was a level playing field and sergio was competing in his prime today it would be a different story.
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well how well do u think they would do?
sergio, serge were great in their day...they didnt have the big guts that some of the guys have today...but they would also be considered smooth according to todays standards.
i dont even think its really fair to compare bodybuilder of that era to the guys today...the guys today have some much more available to them as far as drugs, training methods, and nutrition...if it was a level playing field and sergio was competing in his prime today it would be a different story.
Are you seriously saying that Sergio looking like this would not place well today?
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Ronnie Coleman doesn't use a post workout shake. He is the most muscular bodybuilder ever eating solid foods throughout the day except for morning where he use shakes. Coincidence?
Ronnie has plenty of chemical assistance.
Poor argument.
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i'm saying its a different sport today...do you think segios 70s physique would crack the top 5 at the olympia?...top 10?
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i'm saying its a different sport today...do you think segios 70s physique would crack the top 5 at the olympia?...top 10?
The way he looks in my pic he could take the title from anybody.
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The way he looks in my pic he could take the title from anybody.
....no.
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this post by ta is a joke...there is no debating the importance of the post workout shake...it is a proven fact backed up by science...people can debate on specific formulas, how many simple carbs, protein, bcaa,glutamine, ect....but drinking a shake postworkout is a given.
here is a good article on the topic...
http://www.abcbodybuilding.com/windowofopportunity.php
That same article states that supplementing with glutamine post-workout is beneficial, which has been disproven.
See:
http://www.t-nation.com/findArticle.do?article=230glut2
and
http://www.t-nation.com/findArticle.do?article=231glut2
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That same article states that supplementing with glutamine post-workout is beneficial, which has been disproven.
ive seen those articles...it hasnt been disproven...ive also plenty of research that shows that glutamine is the first amino acid used to combat catabolism...and how increased levels of glutamine strengthen the immune system...i think the book is still out on how beneficial glutamine is or isnt....you can find research that comes down on both sides.
the main point of the article was the window of opportunity and the pw shake.
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Diet and supplements has nothing to do with it. Contest prep knowledge a little, better equipment mostly for legs a little but the other 90% ALL DRUGS!
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Post workout shakes work, period. It's scientifically proven and validated through numerous studies douchebags. If your a pro bber then JUICE is all you need, poor argument as Princess L said.
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Ronnie Coleman doesn't use a post workout shake. He is the most muscular bodybuilder ever eating solid foods throughout the day except for morning where he use shakes. Coincidence?
Sergio Oliva some argue the best bodybuilder ever never drank shakes nor did Serge Nubret.
And this is relevant because........
The bottom line is shortly after completing training, bodybuilders consume nutrients (mainly carbs and protein) to help them recover and grow. It appears that some people want to pat themselves on the head, because they eat solid food instead of drinking shakes.
I've used shakes post-workout since the mid-90s, when Ronnie Coleman was a modest competitor. For some strange reason, the gains I made didn't disappear when Coleman became Mr. Olympia. Go figure!!!
If something is effective and has produced for you, keep doing it!! WHO CARES which guy is currently Mr. Olympia?
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This whole thing is bogus. If you are a bodybuilder, competitive or not you eat at least 5 times a day; sometimes 6 or more. It doesn't matter wheather you take a shake within an hour after your workout. OMG! I better have my shake RIGHT NOW or i'm gonna die! Nutrients stay in your body for days!!! Try this... Stop training for 3 weeks and all that time eat like a little homo. Then start training and eating the way you did before on the same day. You will see that the bodyparts you trained that day or even in the next couple of days will have no improvements (I don't know about you guys but if I took 3 weeks off and ate like a bird I lose at least a 1/4 to 1/2 in my arms and legs. maybe that's for those with worse genetics than others). But if you eat well 3 or 4 days before and then start training the body will respond a lot better. Why? Because post workout stuff is bogus. How about pre-workout or 3 days preworkout? where do you think that food goes?
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this post by ta is a joke...there is no debating the importance of the post workout shake...it is a proven fact backed up by science...people can debate on specific formulas, how many simple carbs, protein, bcaa,glutamine, ect....but drinking a shake postworkout is a given.
here is a good article on the topic...
http://www.abcbodybuilding.com/windowofopportunity.php
1. Why aren't there more articles on the importance of Maltodextrin and Dextrose after working out. Usually when a good theory comes out it is talked to death.
2. Anyone who has been into bodybuilding for a while has seen a lot of strange bodybuilding theories come and go. Why would you jump on one like this until it has stood the test of time.
3. The reason the pros eat simple sugar after their workouts is they take insulin and must take it with sugar or they will go into hypoglycemic shock. Even with the insulin, they usually won't take more than 8oz of gatoraide.
4. If you were going to take Malodextrin and Dextrose, why would you take in as a tasteless powder when it is available in foods. Sweettarts candy is made of Malodextrin and Dextrose. Many MR drinks are made of Malodextrin, Dextrose and Cornsyrup.
5. Where does corn syrup fit into this?
For a year now, I have been spiking my insulin with gatoraide powder/creatine then switched to kool-aide powder mixed with creatine. For the last two months I have cut this out because I have been cutting, and I have noticed no difference, except I am leaner.
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1. Why aren't there more articles on the importance of Maltodextrin and Dextrose after working out. Usually when a good theory comes out it is talked to death.
2. Anyone who has been into bodybuilding for a while has seen a lot of strange bodybuilding theories come and go. Why would you jump on one like this until it has stood the test of time.
3. The reason the pros eat simple sugar after their workouts is they take insulin and must take it with sugar or they will go into hypoglycemic shock. Even with the insulin, they usually won't take more than 8oz of gatoraide.
4. If you were going to take Malodextrin and Dextrose, why would you take in as a tasteless powder when it is available in foods. Sweettarts candy is made of Malodextrin and Dextrose. Many MR drinks are made of Malodextrin, Dextrose and Cornsyrup.
5. Where does corn syrup fit into this?
For a year now, I have been spiking my insulin with gatoraide powder/creatine then switched to kool-aide powder mixed with creatine. For the last two months I have cut this out because I have been cutting, and I have noticed no difference, except I am leaner.
ahaha Monster Truth.
Its a bunch of bullshit. Tell them.
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i myself take a pwo shake but, i have this to say. look at all the big ass mother fuckers in the california prison system who get jacked as fuck on three shitty meals and no pre or post workout shake. just food for thought.
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HOw do you figure a post workout shake doesnt work TA? Seriously tell me your insight..
I thought your body is like a sponge after a workout, and would absorb a protein shake very fast and efficiently over solid foods..and then say 45 minutels after the shake, have your meal, no?
sounds good to me. to neglect the oportunity to feed (or take in carbs/pro shake)after training hell no.
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He just sounds and looks like a pompous ass to me... with tiny forearms and he is always mashing his arms into his body for tricep shots. Loser.
agreed
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where's the proof? there is no proof of this. why don't you get a buch of people together and do your own "clinical study"? that idea is really stupid. nutrients stay in your body for days. you think the protein you just drank 5 minutes ago is what goes into the muslce? your body is using nutrients that you put in there days ago. it's rubbish.
gibber knows nothing
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Do you think Steve Reeves worried about the correct Dextrose to protein ratio?
Do you think John Grimek Gave a f**k?
Do you think Arnold cared?
Did Frank Zane and Sergio Oliva go catabolic all of a sudden because they didn`t take the post workout shake?
Did Leroy Colbert shrink?
Get a clue people, its total bullshit unless you are running a marathon. Certainly a bodybuilding workout isn`t taxing enough to require such a drink.
idiot
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Frank Zane Drank milk and ate fresh fruit, so did Steve Reeves, Franco Columbu and countless others. You are a tool bag if you think you can`t eat and drink those things.
I will be 4 percent soon eating and drinking fruit and milk
you will never be 4% without drugs. 99% of the olympia competitors are not 4%.
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Ronnie Coleman doesn't use a post workout shake. He is the most muscular bodybuilder ever eating solid foods throughout the day except for morning where he use shakes. Coincidence?
Sergio Oliva some argue the best bodybuilder ever never drank shakes nor did Serge Nubret.
that is bullshit. he eats something after training. ronnie is no foo'.
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that is bullshit. he eats something after training. ronnie is no foo'.
Black eye peas restorant right after training.
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"gibber knows nothing" monster explanation and irrefutable proof.
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lol...its pretty damn funny how some guys are posting on a bodybuilding board and have no clue about basic nutrition.
well if u eat 5 or 6 times a day the nutrients will stay in your body so there is no reason for a post workout shake...lol.
leroy colbert and john grimick didnt care about post workout shakes.
lol...the shit is just so idiotic its comical.
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damn right!
How stupid is the idea that the food you eat RIGHT NOW is what's gonna build your muscle?
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for once gibber is right about something, some of these clowns are so paranoid about nutrition that it's sad.
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for twice... the other thing i was right about is that you is a lying guy
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for twice... the other thing i was right about is that you is a lying Black
"you is"?
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das rite!
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lol...keep on eating your baked chicken with veggies...or double cheesebuger with fries and a milkshake..whatever it is you do after training...good luck.
First, the research is very clear that if you wait to consume your post-workout nutrition, you lose . One study showed that if the post-workout beverage was consumed immediately after training, glycogen synthesis was three times higher than if the beverage was consumed just two hours later. So the sooner you drink the drink, the better the recovery rate.
Secondly, with respect to the types of carbohydrate and protein to consume, it's clear that immediately after training, liquid nutrition is best tolerated. Since liquid nutrition is more rapidly digested and absorbed, nutrients are more rapidly delivered to the muscle. In addition, according to the literature, the optimal carbohydrates to consume are glucose and glucose polymers, like maltodextrin
As far as the best protein to consume, you want to choose a protein that is absorbed as rapidly as the ingested carbs so that the synergistic insulin response can be maximized. Now that's hard to find. Most intact proteins (yes, even in powdered form) take several hours to be fully absorbed. We need protein that can get absorbed within minutes, just like the carbs do. Without this simultaneous absorption of both, the insulin response will be disappointing. So what to do? Well, since one of the most quickly digested proteins is whey hydrolysate, it's the protein of choice for our purposes here.
Stop Protein Breakdown Dead in its Tracks
The scientific literature is pretty clear in terms of how to prevent post-workout protein breakdown. And it can be summarized in one word? Insulin.
In previous years, scientists knew that the hormone insulin had a big impact on muscle-protein balance, but they just couldn't figure out if it impacted the synthesis or breakdown. Several studies within the last few years, however, have indicated that insulin is the main regulator of post-workout protein breakdown.
In one very detailed study published in May of 1999, it was clearly demonstrated that at rest, high blood levels of insulin increased protein synthesis by about 67% while not changing protein breakdown. However, during the post-workout period, insulin infusion decreased protein breakdown by about 30% without impacting protein synthesis.
The authors of this study concluded that at rest, insulin was anabolic, while after exercise insulin was anti-catabolic. These results have been validated by other studies showing that high blood levels of insulin considerably diminish post-workout protein breakdown without impacting protein synthesis during the post-workout period.
So the bottom line is that insulin is not anabolic after workouts, but it sure is anti-catabolic. And that's great because insulin is easily controlled. Also, since protein breakdown predominates during the post-workout period, getting the insulin up allows muscle breakdown to diminish so that synthesis can dominate and we can quickly get back to building muscle!
And don't forget that insulin causes vasodilation. This means the vessels "open up" and transport more blood (and nutrients) to the cells. Can you say "feed the muscle!"? And yes, that extra blood flow is full of the protein, amino acids, and carbs that you'll be ingesting immediately after the training session.
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lol...keep on eating your baked chicken with veggies...or double cheesebuger with fries and a milkshake..whatever it is you do after training...good luck.
First, the research is very clear that if you wait to consume your post-workout nutrition, you lose . One study showed that if the post-workout beverage was consumed immediately after training, glycogen synthesis was three times higher than if the beverage was consumed just two hours later. So the sooner you drink the drink, the better the recovery rate.
Secondly, with respect to the types of carbohydrate and protein to consume, it's clear that immediately after training, liquid nutrition is best tolerated. Since liquid nutrition is more rapidly digested and absorbed, nutrients are more rapidly delivered to the muscle. In addition, according to the literature, the optimal carbohydrates to consume are glucose and glucose polymers, like maltodextrin
As far as the best protein to consume, you want to choose a protein that is absorbed as rapidly as the ingested carbs so that the synergistic insulin response can be maximized. Now that's hard to find. Most intact proteins (yes, even in powdered form) take several hours to be fully absorbed. We need protein that can get absorbed within minutes, just like the carbs do. Without this simultaneous absorption of both, the insulin response will be disappointing. So what to do? Well, since one of the most quickly digested proteins is whey hydrolysate, it's the protein of choice for our purposes here.
Stop Protein Breakdown Dead in its Tracks
The scientific literature is pretty clear in terms of how to prevent post-workout protein breakdown. And it can be summarized in one word? Insulin.
In previous years, scientists knew that the hormone insulin had a big impact on muscle-protein balance, but they just couldn't figure out if it impacted the synthesis or breakdown. Several studies within the last few years, however, have indicated that insulin is the main regulator of post-workout protein breakdown.
In one very detailed study published in May of 1999, it was clearly demonstrated that at rest, high blood levels of insulin increased protein synthesis by about 67% while not changing protein breakdown. However, during the post-workout period, insulin infusion decreased protein breakdown by about 30% without impacting protein synthesis.
The authors of this study concluded that at rest, insulin was anabolic, while after exercise insulin was anti-catabolic. These results have been validated by other studies showing that high blood levels of insulin considerably diminish post-workout protein breakdown without impacting protein synthesis during the post-workout period.
So the bottom line is that insulin is not anabolic after workouts, but it sure is anti-catabolic. And that's great because insulin is easily controlled. Also, since protein breakdown predominates during the post-workout period, getting the insulin up allows muscle breakdown to diminish so that synthesis can dominate and we can quickly get back to building muscle!
And don't forget that insulin causes vasodilation. This means the vessels "open up" and transport more blood (and nutrients) to the cells. Can you say "feed the muscle!"? And yes, that extra blood flow is full of the protein, amino acids, and carbs that you'll be ingesting immediately after the training session.
read and learn tards!!!!
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lol...keep on eating your baked chicken with veggies...or double cheesebuger with fries and a milkshake..whatever it is you do after training...good luck.
First, the research is very clear that if you wait to consume your post-workout nutrition, you lose . One study showed that if the post-workout beverage was consumed immediately after training, glycogen synthesis was three times higher than if the beverage was consumed just two hours later. So the sooner you drink the drink, the better the recovery rate.
Secondly, with respect to the types of carbohydrate and protein to consume, it's clear that immediately after training, liquid nutrition is best tolerated. Since liquid nutrition is more rapidly digested and absorbed, nutrients are more rapidly delivered to the muscle. In addition, according to the literature, the optimal carbohydrates to consume are glucose and glucose polymers, like maltodextrin
As far as the best protein to consume, you want to choose a protein that is absorbed as rapidly as the ingested carbs so that the synergistic insulin response can be maximized. Now that's hard to find. Most intact proteins (yes, even in powdered form) take several hours to be fully absorbed. We need protein that can get absorbed within minutes, just like the carbs do. Without this simultaneous absorption of both, the insulin response will be disappointing. So what to do? Well, since one of the most quickly digested proteins is whey hydrolysate, it's the protein of choice for our purposes here.
Stop Protein Breakdown Dead in its Tracks
The scientific literature is pretty clear in terms of how to prevent post-workout protein breakdown. And it can be summarized in one word? Insulin.
In previous years, scientists knew that the hormone insulin had a big impact on muscle-protein balance, but they just couldn't figure out if it impacted the synthesis or breakdown. Several studies within the last few years, however, have indicated that insulin is the main regulator of post-workout protein breakdown.
In one very detailed study published in May of 1999, it was clearly demonstrated that at rest, high blood levels of insulin increased protein synthesis by about 67% while not changing protein breakdown. However, during the post-workout period, insulin infusion decreased protein breakdown by about 30% without impacting protein synthesis.
The authors of this study concluded that at rest, insulin was anabolic, while after exercise insulin was anti-catabolic. These results have been validated by other studies showing that high blood levels of insulin considerably diminish post-workout protein breakdown without impacting protein synthesis during the post-workout period.
So the bottom line is that insulin is not anabolic after workouts, but it sure is anti-catabolic. And that's great because insulin is easily controlled. Also, since protein breakdown predominates during the post-workout period, getting the insulin up allows muscle breakdown to diminish so that synthesis can dominate and we can quickly get back to building muscle!
And don't forget that insulin causes vasodilation. This means the vessels "open up" and transport more blood (and nutrients) to the cells. Can you say "feed the muscle!"? And yes, that extra blood flow is full of the protein, amino acids, and carbs that you'll be ingesting immediately after the training session.
::)
A bodybuilding workout hardly qualifies itself for post workout shake. These tests were done on and meant for endurance athletes.
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lol...its pretty damn funny how some guys are posting on a bodybuilding board and have no clue about basic nutrition.
well if u eat 5 or 6 times a day the nutrients will stay in your body so there is no reason for a post workout shake...lol.
leroy colbert and john grimick didnt care about post workout shakes.
lol...the shit is just so idiotic its comical.
You are a sheep who believes anything those snake oil salesman supplement company's say. That's why it's a multimillion dollar business.
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::)
A bodybuilding workout hardly qualifies itself for post workout shake. These tests were done on and meant for endurance athletes.
no, these tests and studies have been done with bodybuilders/ stength athletes as well as endurace athletes.
the validity of the postworkout shake is a proven fact period....different formulas, the amount of protein, glutamine,creatine, ect...all that stuff is up for discussion...to skip the postworkout window of opportunity you are only short changing yourself.
but like i said more power to you... if u wanna eat your baked chicken breast or throw down a few cheeseburger go for it....what did steeve reeves do in 1952, maybe a half gallon of milk and a few pieces of fruit?
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TA always disregards any scientific evidence or journals
Therefore, his posts are to be disregarded as well.
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It's a fact that the food you eat right now is the only food that helps you build ::)
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It's a fact that the food you eat right now is the only food that helps you build ::)
You are a monster gibber!
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No Ronnie does not take shakes after training.
Incorrect, Ronnie does have a shake after training. I asked him about this earlier this year, my question was in regards to his video "The Cost of Redemption" you see him eating his 4 solid food meals and that's it. I asked him if that was all he really ate throughout the day and he said no it wasn't but they had to cut some stuff out of the video in editing. He said he always has a shake or 2 every day and one after post training.
Yes he goes to the Black Eyed Pea after training and eats, but there is a shake in between this and most likely some slin as well...come on, they can't show that.
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TA always disregards any scientific evidence or journals
Therefore, his posts are to be disregarded as well.
thanks man...cause he had me scratchin my head....that explains alot.
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HAHAHAHAHAHAHAHAHAH,
They don`t do a thing.
dumb de dumb dumb dumb
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HAHAHAH I have taken Post workout shake and Nothing was different at all. I wasn`t stronger nor was my energy better.
Just another stupid myth.
Its a joke.
Are you looking for a miracle pill or something, your just like every other fat loser you walks into a gym and works out for about a week and says his doesn't see results.
Adonis, time time time.. Your not going to see results from your pre or post workout shakes/meals because it takes time to view the results, I would think a gym rat like yourself would know that, but I see now your totally lost and conviced yourself otherwise. Good luck giving your body what it needs after a workout.
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Are you looking for a miracle pill or something, your just like every other fat loser you walks into a gym and works out for about a week and says his doesn't see results.
Adonis, time time time.. Your not going to see results from your pre or post workout shakes/meals because it takes time to view the results, I would think a gym rat like yourself would know that, but I see now your totally lost and conviced yourself otherwise. Good luck giving your body what it needs after a workout.
hahhah Dessicated Liver Tablets used to be a must backed by "scientific studies". Where are they now?
hahahahahah.....A Dextrose shake may only useful for an endurance athlete or long periods of intense exercise. Your bodybuilding workout I am sure does not require one. I am also sure my workouts are LONGER and way more INTENSE than any of yours as I do not count sets or reps and go heavy to to failure on all sets.
hahahahah the Naturals in the 40s and early 50s were on par or better than todays naturals. That ought to tell you something about the effectiveness of all your silly supplements.
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hahhah Dessicated Liver Tablets used to be a must backed by "scientific studies". Where are they now?
The scientists or the tablets? They're still around...I take five right before bed (it's a good source of protein & B-Vitamins).
However, I do agree with you on the Pre/Post Workout shakes. They're overrated & people put way too much stock in them.
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Are you looking for a miracle pill or something, your just like every other fat loser you walks into a gym and works out for about a week and says his doesn't see results.
Adonis, time time time.. Your not going to see results from your pre or post workout shakes/meals because it takes time to view the results, I would think a gym rat like yourself would know that, but I see now your totally lost and conviced yourself otherwise. Good luck giving your body what it needs after a workout.
The key to workout out is not how many supplements or post workout shakes you take, it's time and consistency. Not missing a workout in 5 years and being intense will make you grow not a "window of opportunity" for a shake.
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desicated liver may actually be good. just because a supplement isn't used any more doesn't mean it's because it doesn't work. 95% of supplements out there now don't work and they are being sold. why? because it's just money. there probably isn't a lot of proffit in desicated liver. by the way old school supplements probably do work better because the guys used them not because of ads and garbage (that's now) in the past there wasn't the super-mega million dollar marketing there is now for supplements.
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Well TA if you ate before your workout(maybe an hour or 2) and then trained for 1-2 hours wouldnt it be time to eat again anyways? You also never said if you eat anything after a workout.
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Oh I almost forgot, about 6 years ago I remeber an add for a Protein/carb drink made by Reeves. He said it was based on a recipe he used for his PRE/POST shake with milk protein and fruit. So they did use them. I believe it was on the back cover of an Ironman?
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hahhah Dessicated Liver Tablets used to be a must backed by "scientific studies". Where are they now?
hahahahahah.....A Dextrose shake may only useful for an endurance athlete or long periods of intense exercise. Your bodybuilding workout I am sure does not require one. I am also sure my workouts are LONGER and way more INTENSE than any of yours as I do not count sets or reps and go heavy to to failure on all sets.
hahahahah the Naturals in the 40s and early 50s were on par or better than todays naturals. That ought to tell you something about the effectiveness of all your silly supplements.
I go BEYOND failure...therefore I train more intense than you. YOU LOSE :-*
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I go BEYOND failure...therefore I train more intense than you. YOU LOSE :-*
Monster Dork
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I eat every 3 hours. If I happen to have a meal before I workout or so, I just wait about 3 hours.
I don`t go looking for "the window". hahhahhahah
Theres no truth to it since I am not being an endurance athlete,although I do train with many many sets and reps and heavy weight.
I usually work out at night and have my carbs the first 2 meals so I just eat some kind of protein source after I workout.
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you will never be 4% without drugs. 99% of the olympia competitors are not 4%.
hahhahahah, I know a ton of
Lifetime naturals that have better conditioning than most IFBB pros. Thats one thing you can`t take away from a natural, the ability to get to crazy low bodyfat if you know what you are doing and are willing to take the time to do it.
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hahahahahah.....A Dextrose shake may only useful for an endurance athlete or long periods of intense exercise. Your bodybuilding workout I am sure does not require one. I am also sure my workouts are LONGER and way more INTENSE than any of yours as I do not count sets or reps and go heavy to to failure on all sets.
Do you have a link to the actual study, that Dextrose is useful to endurance athletes?
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lol...its pretty damn funny how some guys are posting on a bodybuilding board and have no clue about basic nutrition.
well if u eat 5 or 6 times a day the nutrients will stay in your body so there is no reason for a post workout shake...lol.
leroy colbert and john grimick didnt care about post workout shakes.
lol...the shit is just so idiotic its comical.
Last time I checked, the post-workout shake counts as one of those meals. For me, it's either #5 or #7, depending on when I train.
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hahhah Dessicated Liver Tablets used to be a must backed by "scientific studies". Where are they now?
i take 3 tabs before and 3 post... same for BCAAs... Liver tabs are cheap and a good source of protein and vit B
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HAHAHAHAHAHAHAHAHAH,
They don`t do a thing.
Uh.....yes they do. Hi glycemic carb (Dextrose) + Whey + BCAA + Creatine did wonders for me as I gained about 12lbs of muscle and little to no fat in 2 months. Try it and you will get great results. I strongly suggest the Anator or Myozene product if you are looking to gain lean mass.
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hahhah Dessicated Liver Tablets used to be a must backed by "scientific studies". Where are they now?
hahahahahah.....A Dextrose shake may only useful for an endurance athlete or long periods of intense exercise. Your bodybuilding workout I am sure does not require one. I am also sure my workouts are LONGER and way more INTENSE than any of yours as I do not count sets or reps and go heavy to to failure on all sets.
hahahahah the Naturals in the 40s and early 50s were on par or better than todays naturals. That ought to tell you something about the effectiveness of all your silly supplements.
No Ta you don't train. You look like a 150 natural fool, or a 150 steriod fool, but all in all a shake before and after is a must because it is a meal in your 3 hour window to keep your body in a anabolic state fool. Again when you workout and drain your body of simple sugars that fuel your workouts, and also the 40 grams of carbs stored in your liver, [at any given time] your body goes into a catabolic state and eats away at your 'torn' muscle fibers. So TA go luck mantaining or building muscle when you eat your meal #5 of ice cream and twinkies.
Anabolic: Pertaining to the putting together of complex substances from simples ones, especially to the building of muscle protein from amino acids.
Catabolic: The aspect of metabolism which converts nutrients or complex substances in living cells into simpler compounds with the release of energy, such as cortisol catabolizing muscle protein into glucose for quick energy.
Read carefully TA, my name that is.