| R3261 -> RE: Dextrose in PWO Shake? (May 10 2008 17:41:45) |
pleased to have you aboard David
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As for the pre-workout problems, they're easily avoided. I've never had anyone follow my instructions and have issues with blood sugar, nausea, or sluggishness
i somewhat agree. a relatively lean active individual is unlikely to go hyper. others more so.
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ORIGINAL: FatboyGinger
What I don't understand is why you advocate leaving it half an hour before giving yourself protein+ carbs, then say that whey is slow digesting. What about taking whey directly after a workout, assuming it takes 30 minutes to digest? Wouldn't this be much easier that using pre digested whey?
I like your point, but let's be clear: whey is not slow digesting (I don't think this was ever stated). One can certainly use an intermediate speed protein like whey isolate or concentrate immediately after a workout, and very likely avoid protein resistance, but 1) the growth and recovery response is not likely to be as strong 2) It reduces the likelihood that a second protein pulse is going to be effective.
That said, your idea is very low maintenance and far more practical for most people. Again, I'm dealing with optimization, which is neither necessary nor for everyone.
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1. from David's article, the basis for waiting prior to pwo consumption
Comparing research that used drinks consumed immediately after a workout (Tipton et al., 2001) versus those ingested an hour after training (Rasmussen et al., 2000), the results are surprising: it seems that post workout meal ingestion actually results in 30% lower protein synthesis rates than when we wait
so that's taking 2 differnet populations and state with fact that its 30% lower....
2. on two pwos shake's :
This is where research by Borsheim and pals (2002) comes in. This landmark research shows that the best thing to consume after our post workout meal is… another protein shake! In fact, if we time it right, we’ll get the same huge increase in protein synthesis. Talk about a double whammy for our muscle growth! Now considering how crazy people get when it comes to a single post workout meal, imagine how they’ll react when you tell them that they can double that effect!
the borsheim doesnt show that the best thing to consume is anything really
it shows that small amounts of EAA (6gs!!!!) dont maximally stimulate protein synthesis in fasted state ...
who here is taking 5gs EAA pwo? no surprise that the second bout an hour later will further enhance protein synthesis
i also like the bit about another shake. of course a meal would be a big no-no
3. hydrolyzed whey
The protein is already broken up into large peptides, so we get a rapid absorption with peak levels reaching the blood at around 80 minutes (Calbet and MacLean, 2002), compared to 60 minutes for pharmaceutical grade amino acids (Borsheim et al., 2002).
way to go once again research from two different population groups
in theory the hydrolysate peptides should get into the body quicker than free AAs. there are peptide transporters on the epithlium and ~50-60% of AAs are taken up as peptieds...
but the speed difference into the cell may be limited by the fact that very few peptides make it back out of the epithelium and into circulationn... because of breakdown of the peptides within the colonic epithelium
at the end of the day, how much difference are we talking about time wise?
seconds?
minutes?
does this amount to anything in terms of response? I doubt it
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great posts Iaink and Nigeepoo
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