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Post by shane on Apr 4, 2014 13:31:27 GMT
i don't know if you guys touched on this topic before but whats your views on carb backloading?
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Post by BluntforceKeith on Apr 4, 2014 15:04:11 GMT
Ive done and I'm currently doing it. Work weird shifts so the extra carbs at night help me sleep and recover from training. Its worth a try IMO
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Post by christian on Apr 4, 2014 15:55:40 GMT
A good way to optimally consume your carbs, Important to remember there is no such thing as carb sensitivity that's a myth its all about insulin sensitivity. Insulin sensitivity is a mechanism that responds to the amount and sweetness of the carbs that we consume. The main role of carbs is to fuel liver and muscles which are not as big a store as some people would realize. But we need to eat enough carbs to replenish glycogen cells and to help muscle recover. Loading up on carbs the night before is best especially when its in post workout meals they are replenishing glycogen cells and being used to recover and repair muscle. why all this talk about replenishing glycogen cells?? well glycogen is the carbs stored inside muscle cells and is the most easily accessible source of energy to fuel training. fast acting carbs intra and postworkout is the fastest way to get carbs in to the muscle and creates a large surge of insulin streaming through your blood. normally this is ideal post workout as it will stream vital recovery nutrients (creatine, glucose bcaas) into muscle cells to restock glycogen which will be stored and used for your next gym session it wil prevent further muscle breakdown help begin the muscle to grow. after your postwokout meal you want to eat slow burning carbs. This ensures that it doesn't raise insulin to high so that you minimize fat gain and decreasing your insulin sensitivity. So I think its important that all your other carbs after your postworkout shake are coming from good sources, rice oats, potato despite Dave Kiefer says you can load up on all your favourite carbs like burgers etc so long as there postworkout. I don't know about this theory I personally know that I definitely would not grow big muscle or be able to diet down to supreme condition for a show from carb back loading on burgers and chips I think big majority of your food needs to be of good dense nutrients.
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