I know this is going to send a few of you through the roof, but it appears that alot of attention is being paid to the use of simple sugars (dextrose/maltodextrin)pre and post workout. The data is said to be based on scientific evidence and the practice is supposed to lead to increased protein synthesis.
What are your thoughts?

Guru members please chime in.

Thanks

This has been an ongoing debate/research for years.

I like it. I do it. However, I am under the idea of using simple carbs 15 minutes prior to your protein shake, not with it.

I don't recommend this for a precontest diet, especially if following the low carb/2X carb up diets.

Yeah, this is a delicate subject, and many friendships have been lost over this debate/argument. So with that said I'll voice my opinion.

I believe that preworkout carbs + protein create a more favorable atmosphere for protein synthesis. Post workout high GI carbs are overhyped and over-rated and has actually been shown to hinder fat oxidation and performance.

Post workout I like pre-digested EAA's (Mass Amino's, Muscle Mass) to get right into the bloodstream., along with some anti-oxidants. I feel that having a post workout shake immediately after training draws blood away from the damaged tissue and into the digestive system. 40-45 minutes after downing the EAA's is when I like doing the shake or a whole food meal.

IMHO

Great responses, but why hasn't Beverly ever approached this issue in their supplementation?

Also, can't protein systhesis be turned on via other mechanisms without the use of simple sugars?

I'm 41 years old and like to maintain a relatively low BF%, say no more than 10%. I've read that as we age our bodies do not process carbs like they use to. So because of my age, and current desire to gain mass without fat, wouldn't any inclusion of sugar in my diet be negligent?

I think for the most part some simple carbs can be used in the pre/during drink and some post workout as well and here is where I feel it is really dependent upon the bodytype. I myself can hardly use any overabundance of carbs(sometimes I might put 4 oz of gatorade in the drinks) due to my body being so close to the endomorphic bodytype and I feel that my body needs to have lower glycemic carbs to almost no carbs right after a a workout, it's mostly WPI and BCAAS and creatine and then an hour later I will at whole food but low in fats to quickly absorb the carbs that i do eat.
Now I feel that ectos and mesos can really beneift from the extra carbs pre/during/post workout and utilize them w/o the overabundance of insulin being present they are more insulin senstive than most endos!
An endomorph will need to secrete more insulin to shuttle a given amount of glucose into cells and therefore fat oxidation will be halted for longer than an ectomorph or mesomorph. Therefore, an endomorph needs to pay more attention to insulin secretion in order to keep gains lean.

quote:

Originally posted by DML65:
Great responses, but why hasn't Beverly ever approached this issue in their supplementation?

Also, can't protein systhesis be turned on via other mechanisms without the use of simple sugars?

I'm 41 years old and like to maintain a relatively low BF%, say no more than 10%. I've read that as we age our bodies do not process carbs like they use to. So because of my age, and current desire to gain mass without fat, wouldn't any inclusion of sugar in my diet be negligent?

Hmm, don't exactly understand your first question but Beverly has approached the issue you mention with the supplements.

Can protein synthesis be turned on without simple sugars? Absolutely! This is what I was trying to explain in my post above. Beverly has never had a high sugar pre or during or post workout cocktail. There was a time when all I would have post workout was a steak, potato, and veggies. Protein synthesis is ongoing. How you eat 36 hours after a training session is just as important as what you ate 1 hour after. People have been led to believe that they should scarf down the high GI carbs, protein immediately after training otherwise proper recovery won't be achieved.

As for age, I am 48 and I process carbs better now, then when I did at 28. I've often discussed why, and I believe it was during a discussion with Roger when he stated that eating clean on a year round basis (which I do, yes I have no life ) is the most important and determining factor in staying lean, and being able to process carbs more functionally. To add to Roger's opinion, I also noticed a marked difference with carb sensitivity when I adapted to a very high protein diet.

I'm pretty obsessive about my nutrition also. Unfortunately, I read to much, chase after the latest BB diet fad, and end up with less than optimal results.

I've followed the diets of Parrillo, Beverly, Brink, Berardi and countless others in which the latter two have led me to the use of simple carbs pre/during/post workout. To be honest, any time I ingest anything that is sugary, I feel like ****!!!!

You all seem to be very knowledgable about what works in relation to diet and I value the opinions on the board. Therefore, being an ecto/meso at 41 y/o 12% BF, should I return to Beverly's 50/20/30 diet as a off season plan and utilize carb cycling as needed to tighten things up?

Thanks in advance.

which aproach gave you the best results?

It's really hard to say. When I don't see results I tend to "throw out the baby with the bath water" if you will.

I just need a solid plan.

how did berardis pre/post high sugar carbs work for you?it makes me put on fat like crazy

The latest diet I have been on is by Will Brink who also recommends pre/during/post whey + simple sugars. The first day I tried it I had a blood sugar crash during a leg workout. On subsequent days the sugars made me fell really lousy. Yes, I did appear to also be getting fat.

As we speak I'm re-calculating my diet to fit the 50/20/30 ratios.

I'll have to post and get some good Bev style pre/post workout suggestions.