INTENSE WORKOUT”S>>>>>GLYCEMIC INDEX>>>RECOVERY>>>>>WHAT TO CONSUME?!?!?! Recovery after an intense workout particularly high intensity weight training or cardio requires both CARBOHYDRATES AND PROTEIN! Yes, I said CARBS!!!! GIVE ME A SEC. DON’T HAVE A HEART ATTACK! HERE IS WHY! I know for those who are on a low carb diet like me and are cutting, you try to avoid carbs. Yes, your carb intake is low BUT who still need enough to replenish glycogen stores within the muscle and fuel the energy within cells to power protein synthesis. If you are cutting, your most likely doing some form of HIIT. During HIIT workouts, the exercise is performed at levels above 70% maximum effort where carbohydrates are the main source of fuel majority coming from the glycogen stores within your muscles. So you need to consume them post workout NOT JUST PROTEIN!!!! A study done at Trident University showed that consuming both carbohydrates and proteins was superior to just drinking either carbs or just protein post intense workouts. Subjects performed a high-intensity weight-training workout followed by physical fitness tests two hours later to estimate recovery. Overall performance on the tests was better when a carbohydrate and protein source was consumed. SO THEN WHAT TYPE OF CARBOHYDRATE DO I CONSUME?! Most would think that a high-glycemic index carbohydrate will be the best to consume post workout because that is when insulin levels are lowest and will not spike them high enough to induce high insulin blood levels that facilitates fat storage. WRONG!!!!! SO THIS IS GOOD NEWS TO MY LOW CARB DIETERS AND SHREDDERS! A British study found that the ranking of the carb on the glycemic index had no effect on recovery. Male cyclists performed an exercise test to exhaustion, rested three hours, and then performed a 5-kilometer sprint on the bike. One group consumed the high-glycemic carb and the other the low-glycemic carb. Blood sugar and insulin levels were higher in the group that consumed the high-glycemic index carb but did not increase the bike sprinting performance. SO WHAT DOES THIS MEAN?!? Consume a meal both with carbohydrates and protein within two hours of working out to stimulate protein synthesis and replenish glycogen storages. The carbohydrate used should be a carb that is on the lower end of the glycemic index so that glycogen storages are replenished without raising your insulin levels too high(SO DONT FREAK OUT LOW CARB DIETERS, YOU WON’T SPIKE YOUR INSULIN LEVELS).
Posted on: Wed, 16 Apr 2014 01:12:28 +0000
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