confused about glycogen? protein BEFORE workout ?
Moderators: Boss Man, cassiegose
confused about glycogen? protein BEFORE workout ?
can somebody please educate me about the glycogen levels and why i need to replace them after i workout. For years i have been taking only protein after workouts because i know the body needs that to build muscle but why do i need to take sugar. 2nd question why do i need to take protein BEFORE workout aswell as after workout i understand taking after but not sure why before.
One thing I would suggest for post workout, is a high GI Complex Carb source, so something like Whole-grain, Rice, Pasta, etc etc.
I actually would favour this over things like Dextrose for two reasons.
1. Simple Sugars like Dextose promote Insulin increases, but not really Muscle Glycogen Replenishment. Complex would and high GI would be better for raising Blood Sugar, compared to lower GI complex.
2. Simple promote a fast Insulin release, Complex a slower one that won't taper off as quickly. Given quick digesting Proteins like Whey and Soy, that often are in powdered Protein supplements, digest at roughly the same duration as Complex Carbs, it makes sense to have that Insulin spike occuring for roughly the duration of the Protein digestion, to increase Insulin affect on Protein, rather than having it taper off, quite some time before Protein synthesis is completed.
Not to contradict anything Lesplease has said, as that is a great interpretation of the questions. I'm just giving a personalised viewpoint.
You can get Carb sources like Glucommannan and Palatinose, that are a Complex / Simple Carb mix, which is like having one of those time release air fresheners. You get little bursts of simple Carb activity, in regular intervals, for the duration of the complex digestion, rather than a quick surge and a rapid Bloodsugar elevation, as the simple Carbs are bound or interlocked in some way with the complex.
The closest possible imitation of this, would probably be in mind, a Piece of Whole-grain Bread slathered with Honey. Well maybe perhaps no need to use quite so much, that you actually start to slather
I actually would favour this over things like Dextrose for two reasons.
1. Simple Sugars like Dextose promote Insulin increases, but not really Muscle Glycogen Replenishment. Complex would and high GI would be better for raising Blood Sugar, compared to lower GI complex.
2. Simple promote a fast Insulin release, Complex a slower one that won't taper off as quickly. Given quick digesting Proteins like Whey and Soy, that often are in powdered Protein supplements, digest at roughly the same duration as Complex Carbs, it makes sense to have that Insulin spike occuring for roughly the duration of the Protein digestion, to increase Insulin affect on Protein, rather than having it taper off, quite some time before Protein synthesis is completed.
Not to contradict anything Lesplease has said, as that is a great interpretation of the questions. I'm just giving a personalised viewpoint.
You can get Carb sources like Glucommannan and Palatinose, that are a Complex / Simple Carb mix, which is like having one of those time release air fresheners. You get little bursts of simple Carb activity, in regular intervals, for the duration of the complex digestion, rather than a quick surge and a rapid Bloodsugar elevation, as the simple Carbs are bound or interlocked in some way with the complex.
The closest possible imitation of this, would probably be in mind, a Piece of Whole-grain Bread slathered with Honey. Well maybe perhaps no need to use quite so much, that you actually start to slather