Post by RUBICON19 on Jan 5, 2009 20:53:41 GMT -5
The following is an excerpt written by WNBF PRO BB'er Kurt Weidner
Fat is a much more efficient source of fuel than carbs. Too many people think that being flat is a result of not eating enough carbs, when it is usually the result of inadequate fat intake. Fat is an essential nutrient, carbs are not. I think when we're younger we can get away with eating more carbs, but as we age our ability to regulate insulin deteriorates. I also think that for maintaining low bodyfat in the offseason and reducing bodyfat when cutting down it is essential to control insulin. Inclusion of fat in all meals helps stabilize blood sugar and blunt the insulin response. Elevated blood sugar signals the body to prioritize glucose oxidation and inhibit fat oxidation. Furthermore, contrary to much belief, insulin spike does not really provide any advantage for a natty bber. You may shuttle more glycogen and nutrients into the muscles cells, but you're also feeding the fat cells. In the offseason you look full and big until you have to get rid of all that fat by...yup cutting carbs and relying more on fat for energy TO CONTROL INSULIN!. Why follow a protocal in the offseason that you have to abandon once you start contest prep...it makes it that much harder for your body to adjust. The only purpose carbs serve post-workout is glycogen replenishment, so need is based upon one's bodytype and the rate at which they deplete glycogen. Insulin is not needed, though to replenish glycogen stores. If the muscles are depleted then glycogen replenishment is prioritized to the muscles otherwise it gets stored in fat cells...insulin presence or not! There is no need to force feed glycogen into the muscles after a workout. Weight training, cardio, and maintaining low bodyfat levels will upregulate GLUT4 translocation, so when you ingest carbs, the glycogen will end up in the muscle without severely raising blood glucose levels. Insulin also has no positive impact on protein synthesis. For that reason, most people do not even need to consume carbs after they workout (regardless of whether they do).
I stopped using any type of high-glycemic carbs this past year. I have used whey & oats as my post-workout shake. I very recently decided to start treating my post-workout shake as a complete meal, that I can consume quickly. I have been adding fat (flaxseed meal) to my whey and oats post-workout for this past week. I plan to continue with this. it makes more sense in light of the adjustments i've made to my nutritional strategy.
I am continually learning and adapting based on how my body responds as well as how I see other respond. Over years and years I have modified and tweaked my strategies time and time again. Partly because we are dynamic and our bodies continue to change. What worked yesterday may not work tomorrow. I used to use high-glycemic carbs post-workout and follow a diet higher in carbs (especially in the offseason) and lower in fat. My approach was successful but not necessarily optimal.
Fat is a much more efficient source of fuel than carbs. Too many people think that being flat is a result of not eating enough carbs, when it is usually the result of inadequate fat intake. Fat is an essential nutrient, carbs are not. I think when we're younger we can get away with eating more carbs, but as we age our ability to regulate insulin deteriorates. I also think that for maintaining low bodyfat in the offseason and reducing bodyfat when cutting down it is essential to control insulin. Inclusion of fat in all meals helps stabilize blood sugar and blunt the insulin response. Elevated blood sugar signals the body to prioritize glucose oxidation and inhibit fat oxidation. Furthermore, contrary to much belief, insulin spike does not really provide any advantage for a natty bber. You may shuttle more glycogen and nutrients into the muscles cells, but you're also feeding the fat cells. In the offseason you look full and big until you have to get rid of all that fat by...yup cutting carbs and relying more on fat for energy TO CONTROL INSULIN!. Why follow a protocal in the offseason that you have to abandon once you start contest prep...it makes it that much harder for your body to adjust. The only purpose carbs serve post-workout is glycogen replenishment, so need is based upon one's bodytype and the rate at which they deplete glycogen. Insulin is not needed, though to replenish glycogen stores. If the muscles are depleted then glycogen replenishment is prioritized to the muscles otherwise it gets stored in fat cells...insulin presence or not! There is no need to force feed glycogen into the muscles after a workout. Weight training, cardio, and maintaining low bodyfat levels will upregulate GLUT4 translocation, so when you ingest carbs, the glycogen will end up in the muscle without severely raising blood glucose levels. Insulin also has no positive impact on protein synthesis. For that reason, most people do not even need to consume carbs after they workout (regardless of whether they do).
I stopped using any type of high-glycemic carbs this past year. I have used whey & oats as my post-workout shake. I very recently decided to start treating my post-workout shake as a complete meal, that I can consume quickly. I have been adding fat (flaxseed meal) to my whey and oats post-workout for this past week. I plan to continue with this. it makes more sense in light of the adjustments i've made to my nutritional strategy.
I am continually learning and adapting based on how my body responds as well as how I see other respond. Over years and years I have modified and tweaked my strategies time and time again. Partly because we are dynamic and our bodies continue to change. What worked yesterday may not work tomorrow. I used to use high-glycemic carbs post-workout and follow a diet higher in carbs (especially in the offseason) and lower in fat. My approach was successful but not necessarily optimal.