Hello friends! Firstly, I would like to take an opportunity to thank one and all on this group who take out time from their busy schedule and come up with such awesome answers (with scientific proofs) of the queries/doubts posted on this group. A huge shout out to yall! Glad to be a member/contributor to this family of 10,000+ awesome members! :) Guys, this time my query is regarding Nutrient Timing (workout supplementation). I have always been in dilemma about this concerned topic. Please do care to spare a moment and go through the following post: It is said that, if we dont take charge of insulin during your peri-workout period (before, during and after workout period), were flat-out wasting our time. The below are the three stages which I was not really aware of ... but been facing. It is bit long, Please read and help. Shall be grateful. STAGE 1| PRE-WORKOUT: WHAT I GENERALLY DO: We lifters eat or drink a protein/carb meal about an hour or two before a workout and let the food get broken down a bit so it could be absorbed by the intestine, where the nutrients then progress steadily into capillary tributaries. After that, Insulin levels would rise accordingly and the recently ingested/digested nutrients would load onto the hormone. Together, theyd ride and reach the other capillaries that led directly to muscle cells. The insulin would then gift the various amino acids and glucose molecules to the muscle cells as fuel to be in anabolic state. And we then head to the gym and begin our workout. STAGE 2| DURING THE WORKOUT: Problem: The insulin levels, elevated after the pre-workout meal an hour or two ago, likely to fall to baseline levels due to which the glycogen that muscles rely on during workout, now quickly starts to drop during the first few sets only. Consequently, the hormone glucagon also begins to raise its level and this hormone is an insulin antagonist (works against insulin) and starts to rob muscles for amino acids so it can convert them to the glucose that the muscles need for fuel to continue the workout. Simultaneously, levels of other catabolic hormones, epinephrine and cortisol, begin to rise. This Epinephrine, in its search for glucose, starts to rob the liver for glycogen. Cortisol, too, is in a desperate search for energy and takes energy from wherever it can get it, be it from fat, carbs, or, unfortunately, from the building blocks of muscle itself, protein... so, the harder we workout, the greater this breakdown of protein occurs. Talking about the anabolic hormones like Testosterone, growth hormone, and IGF-1 making their appearance during a workout often drop below baseline levels after a workout. Unfortunately, insulin levels were already at baseline or below baseline by the time we park our vehicle into the gym parking lot :(. STAGE 3| POST WORKOUT: PROBLEM: By the time the lifter drags his energy-depleted butt home an hour later and blends up a protein shake, his muscle cells are almost deaf, dumb, and blind to any rise in insulin from the shake hes ingesting so that, insulin can carry amino acids and glycogen to the muscle cells doors, but they wont hear and they wont answer. As a result homeless many of the glucose molecules get stored as glycogen or fat and any protein would be stored as fat, much of it would end up in the liver, which is kind of unused amino acids. END RESULT: Glycogen levels remain depressed, catabolic hormones remain elevated, and the rate of protein breakdown exceeds the rate of protein synthesis. So the net effect or muscle stimulus is ZERO. Q1. What peri-workout nutrition strategy is optimum to adapt? What you guys do to harness the power of insulin? How can I keep my insulin level surging before, during and after the workout? What could be the appropriate way to prepare body around workout so that the nutrients get absorbed directly into the bloodstream to set up metabolic machinery before hitting the gym.. and also maximize the protein absorption post workout.. hence the insulin keeps surging through the body, cortisol levels remain low thereby reducing the glycogen or amino acid robbing effect? I guess, I am likely a case of being an Insulin Resistant and I am really unable to make most of this hormone.
Posted on: Fri, 28 Feb 2014 08:41:26 +0000
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