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ORIGINAL: OxAntxO

Here's my take on it - I'm no expert!

At the simplest level, gram for gram, slow carbs will usually provide energy over an extended period of time and thus may have a more favourable insulin response than fast carbs.

100g of oats should provide energy over a longer period of time than 100g of malto. This, in certain situations, is preferable.

I say usually and may because the impact varies from individual to individual due to a number of factors (insulin sensitivity, insuline secretion, bodyfat %, etc, etc).

Are you asking with regards to 'getting fat'? i.e. will you get fatter eating fast carbs instead of slow carbs all day long?

If you're eating well above maintenance then I suppose fast carbs would make you gain more fat than slow carbs (for most people, anyway).

I'm sure if I'm wrong someone will correct me!

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ORIGINAL: Nigeepoo

Just to add my 2p, fast carbs & slow carbs both contain 4kcals/gram so are equally as slimming/fattening.

However, we eat freely according to our appetites. Gram for gram, fast carbs cause a bigger fluctuation in blood glucose level than slow carbs and can result in rebound low blood glucose, which causes the "munchies". As over-eating for the number of calories burned is what makes people gain weight, having regular bouts of the "munchies" is not a good thing if you're trying to maintain or lose weight.

This doesn't apply to post-WO.

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ORIGINAL: Eric Marks
what are the bad effects of insulin spikes at times other than pre-workout besides getting hungry?

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ORIGINAL: Eric Marks
that looks familiar! ha

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ORIGINAL: Nigeepoo

When you eat carbohydrates, you get an insulin spike. You already know that. However, when you eat proteins, you still get an insulin spike. Did you know that? Insulin is the hormone that gets glucose & AAs into your cells. Therefore, every time you eat a meal, you get an insulin spike. The size and duration of that insulin spike depends on how much and what you've eaten. Note that dietary fructose can get into your liver cells without insulin.

What your cells do with the glucose/fructose/AAs depends on how much glucose/AAs there is. Excess glucose/fructose is converted into triglycerides (fats). Excess AAs are converted into glucose & urea. So it's not the insulin spike that makes you fat, it's the excess glucose/fructose/AAs that aren't used to fuel/produce muscle growth that make you fat.

If you eat just fats, you don't get an insulin spike. Did you know that? Does that mean that eating just fats can't possibly make you fat? Sadly no, because Acylation Stimulating Protein can get dietary fats into your fat cells if insulin is low. Eating fats modifies the insulin spike that carbohydrates and proteins produce. Sat fats, mono fats & omega-6 fats increase insulin spikes by a variable amount. Omega-3 fats reduce insulin spikes. This doesn't actually make any difference as to whether you get fat or not.

When you're bulking, you have higher than average insulin levels than when you're maintaining or cutting because your body is spending more time in anabolism (storage) mode than in catabolism (burning) mode. Conversely, when you're cutting, you have lower than average insulin levels than when you're maintaining or bulking because your body is spending more time in catabolism (burning) mode than in anabolism (storage) mode.

When you're bulking, your body is storing more than it's burning, so you gain weight. If you're clever and you don't gain weight too quickly, your nutrition is good and you stimulate muscle growth by proper training & resting, that weight gain is mostly muscle mass gain. Joe public aren't very clever, eat too much with poor nutrition without training and gain mostly body-fat weight!

When you're cutting, your body is burning more than it's storing, so you lose weight. If you're clever and you don't lose weight too quickly, your nutrition is good and you retain muscle mass by proper training & resting, that weight loss is mostly body-fat loss. Joe public aren't very clever, eat too little with poor nutrition without training and lose a lot of muscle mass!

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ORIGINAL: hardgainer1234
So if I consume fast acting carbs every 2 hours untill 2pm, would my glycogen stores be filled up thanks to those carbs Yes. or since they are fast acting would they be burnt before they have time to get stocked ? The more glycogen you have stored, the more carbs your body burns whether you fill glycogen stores using slow or fast carbs.

If I think correctly, those fast carbs i.e malto would be burnt/used before I eat the next carb meal two hours later so that would mean my body could be craving for more before I actually eat the next carb meal, hence missing an opportunity for ideal growth? How much carbs your body burns depends on what you're doing. Sitting burns on average 1-15g (average 5g) of carbs per hour depending on your metabolism and glycogen stores. More intense exercise burns carbs at a higher rate.

Thanks again for your valuable input Nigepoo

I always wondered, if you are in your 50's now and have been studying/enjoying nutrition for over 10 years, how come you got into it that late? If that's not being too nosy ;)

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ORIGINAL: hardgainer1234
How much carbs your body burns depends on what you're doing. Sitting burns on average 1-15g (average 5g) of carbs per hour depending on your metabolism and glycogen stores. More intense exercise burns carbs at a higher rate.[/color]

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I hear a lot of people knocking malto and stuff as it makes them get fat, but would this not be as good as say the carbs from oats in terms of carb quality??

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ORIGINAL: hardgainer1234
So if I was sitting at my desk (as I'm doing now ) with a 100gr malto drink, it wouldn't be burnt in an hour when I go training ?

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ORIGINAL: Puzzle
Great stuff Nige. To everyone: If my glycogen stores are full, why is it that don't feel as good during a workout if I haven't fueled my workout correctly? why isn't glycogen enough?