For the last 2-3 years, I have favoured a nutrient timing style approach to my own and clients nutrition. The exception to this is extreme ectomorphs or manual workers who typically need an abundance of carbs across the day to maintain their weight. I favour a moderate/low gi carb 2 hours pre wo, basmati rice is my favourite as this is easy to digest with an easily digestible protein source. Across the workout i favour a cyclic dextrin carbohydrate, due to its fast gastric clearing and then sustained release through the large intestine. Some people will Get on just fine with maltodextrin or dextrose as their ability to clear to stomach is highly efficient, mine personally isnt, so carbs with low molecular weight are out for me due to the amount of water drawn into the gut to allow for osmosis to occur. If you can handle them well, stick with them, and save some pennies. The second draw back to them however is once in the large intestine, they will typically hit the blood stream QUICK, which can Result in big elevations in insulin then a quick drop in blood sugars, this reactive hypoglycemia can result in poor performance at the end of a session , which is exactly what we are trying to avoid from utilising an Intra wo carb powder. So again play with your sources to see how you react. Post workout for me I favour jasmine rice, its highly insulinogenic, so ability to restore glycogen is high. Carb choices Matter at the workout perimeter. So if you care about your performance and then your progress, ensure your making good decisions with your food. As an aside, glycogen uptake relies on fluid and sodium, pay attention to the little things.... Now that has been said, its science I Beleive works and helps facilitate progression BUT I didnt know nor care for any of this when I started lifting, all I wanted to do was squat and dip and deadlift and chin really big weights. So as a beginner dont get caught up in this too much, it falls into insignificance if you arent training really damn hard. Hope that helps iron out my stance on a few things :) , hit me with some questions if want to elaborate Jp
Posted on: Wed, 24 Dec 2014 17:37:09 +0000
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