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flexible dieting vs carb backloading

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Randall
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2014/12/20 12:59:57 (permalink)
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flexible dieting vs carb backloading

So guys, the question is pretty simple. I was curious if the timing of carbs really plays such an important role.
In the Berkhan's leangains approach, as well as Kiefer's carb backloading, carbs are consumed post workout (preferably at night).
On the other hand, people following flexible dieting and counting macros focus only on the numbers and don't give a **** about timing... and they are doing pretty well.
 
In the book the 4-hour body Tim Ferris mentions briefly GLUT4 activation prior to consuming carbs to direct the glucose primarily into muscles.. I have not found anything specific about this on the internet however. But it goes with the idea of eating carbs after workout obviously.
 
I understand that the 'carbs PWO' approach is superior from the physiological stand point, but I really do miss the occasional oats, cereal or toast for breakfast :P 
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    Sprite Goblin
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    Re: flexible dieting vs carb backloading 2014/12/21 21:41:38 (permalink)
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    From a practical standpoint, unless you are about to compete in a top level contest (and maybe even then) you are over thinking it. From the science perspective, it's a good question..... and as such I hope you find your answer.
     
    Real world though, it comes down to what works best for you.... If one day you want your carbs in the morning, have them.... Total amount rules over timing. The timed approach is good too though, and having your carbs post workout is an awesome time to do it, if you want to work your plan around that method.
     
    Food for thought though - did you know that consuming a protein only meal post workout will also achieve the desired insulin spike that you are looking for from a post workout carb load?

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    makaveli1971 1996
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    Re: flexible dieting vs carb backloading 2014/12/21 21:51:13 (permalink)
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    Have the majority of your carbs after your workout if you wish, but I'd personally advise having carbs first thing in the morning also, carb cycling will be a better approach if you ask me, where you can apply some common sense, ie training days higher carbs, with lower carbs non training days.

    As for all the insulin blabber, don't forget fats and protein cause insulin to rise, so if this were the concern you'd be better of following intermittent fasting.

    Also bare in mind what other activity you're doing with your life aside from the gym.

    If you love something let it go,if it comes back to you it's yours,if it doesn't it never was.
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    Randall
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    Re: flexible dieting vs carb backloading 2014/12/21 21:52:41 (permalink)
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    ye, I guess I am over thinking it... as you said, from the scientific standpoint it should all make sense, in the real world it probably doesn't.
    Like with IF - low insulin, fat oxidation, HGH, all that good stuff. Did I notice anything after half year doing it? No.
     
    Speaking of the carbs.. I was addressing more the fact that after a workout, the carbs should be directed more into replenishing glycogen. I know that protein alone rises insulin (with whey it's even more significant than pure carbs). I think people use the pwo insulin spiking just as an excuse to stuff themselves with ice cream :P
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    Randall
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    Re: flexible dieting vs carb backloading 2014/12/21 21:56:51 (permalink)
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    makaveli1971 1996
    Have the majority of your carbs after your workout if you wish, but I'd personally advise having carbs first thing in the morning also, carb cycling will be a better approach if you ask me, where you can apply some common sense, ie training days higher carbs, with lower carbs non training days.

    As for all the insulin blabber, don't forget fats and protein cause insulin to rise, so if this were the concern you'd be better of following intermittent fasting.

    Also bare in mind what other activity you're doing with your life aside from the gym.

    Yea, that's exactly what I am testing out right now... 50 carbs on rest days, 300 on training days. Problem is, 5/7 days are training days :D
    And I don't think fat (by itself) raises insulin...
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    Sprite Goblin
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    Re: flexible dieting vs carb backloading 2014/12/21 23:03:55 (permalink)
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    Randall
    ye, I guess I am over thinking it... as you said, from the scientific standpoint it should all make sense, in the real world it probably doesn't.
    Like with IF - low insulin, fat oxidation, HGH, all that good stuff. Did I notice anything after half year doing it? No.
     
    Speaking of the carbs.. I was addressing more the fact that after a workout, the carbs should be directed more into replenishing glycogen. I know that protein alone rises insulin (with whey it's even more significant than pure carbs). I think people use the pwo insulin spiking just as an excuse to stuff themselves with ice cream :P




    But, the carbs you eat will replenish glycogen in the muscles at any time you eat them. And yes, weight training will deplete your glycogen stores faster than your other routine daily tasks..... but one "bodybuilding" weight session will rarely, if ever take your glycogen stores from full to empty in one workout.... and who says that they need to be filled right back up immediately for optimal muscle growth?
     
    Unless you are deep into a fast, and already have a significant degree of glycogen depletion when you start your workout, (which is most likely to be the strategy of someone who wants to eat all their carbs post workout) then IMO, it's not all that important.
     
    What I'm trying to say is, that either way, provided your overall diet supports muscle growth, timing is no more than a personal preference

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    Jonny
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    Re: flexible dieting vs carb backloading 2014/12/28 14:23:16 (permalink)
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    Randall
    So guys, the question is pretty simple. I was curious if the timing of carbs really plays such an important role.
    In the Berkhan's leangains approach, as well as Kiefer's carb backloading, carbs are consumed post workout (preferably at night).
    On the other hand, people following flexible dieting and counting macros focus only on the numbers and don't give a **** about timing... and they are doing pretty well.
     
    In the book the 4-hour body Tim Ferris mentions briefly GLUT4 activation prior to consuming carbs to direct the glucose primarily into muscles.. I have not found anything specific about this on the internet however. But it goes with the idea of eating carbs after workout obviously.
     
    I understand that the 'carbs PWO' approach is superior from the physiological stand point, but I really do miss the occasional oats, cereal or toast for breakfast :P 




    It depends really what works best for you, remember the best "protocol" is something that you can stick to consistently, there isn't any point in carb back loading if you don't get along with it or your lifestyle doesn't suit it.
     
    Also note that muscle cells may be more sensitive to insulin after a workout but thats also the same for fat cells. 
     
    Find what works for you and be consistent
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