Thread: How clean are your carb ups?

Other than not going overboard on fructose, total carbs are going to be what matters, unless you carry the carb-up for more than a day.

You want to stick with slow burning carbs.

Yeah stick to slow burners. Don't go overboard on bread or you'll end up bloated. Eat tons of veggies. Sweet Potatos, Greens, and some fruit.

Why does slow burners still plague this board. Its a load of horse-puckey, if you are carbing up, over a short period of time.

Well, could it not be for avoiding more than neccessary insulin response? If it is simply for energy before the gym, then perhaps it does not matter as much as long as it is not a candy bar style carb.

Could be. Except if on extreme carb restrictiom, you want that insulin to stimulate muscle growth, during your carb up. You also want to stimulate leptin production, which high GI carbs are want to due, at a better rate then your "slow burners."

Don't forget context, we are talking about relatively short refeeds.

Originally posted by Mudge
Well, could it not be for avoiding more than neccessary insulin response?

If you're carbing up with 200g or more carbs over the space of a few hours you're going to get a large insulin response anyway so don't stress over it. Even if the carbs are so called "slow burners".

Originally posted by Twin Peak
Why does slow burners still plague this board. Its a load of horse-puckey, if you are carbing up, over a short period of time.

Because carbing up we are better off with slow burning carbs for less chance of fat storage. Most of the time a carb up is just to help replenish glycogen. However longer refeeds are different.

Originally posted by The_Chicken_Daddy
If you're carbing up with 200g or more carbs over the space of a few hours you're going to get a large insulin response anyway so don't stress over it. Even if the carbs are so called "slow burners".

Ahh, ok true - I dont eat like that (except on cheat days I admit). So for me I am completely on another side of the map.

Since your other post indicate an interest in NHE, you might want to stick with brown rice, pasta, potatoes, etc. If I recall, that was the recommendation in the book. I'll double check.

Would oatmeal be good too?

Originally posted by Jodi
Because carbing up we are better off with slow burning carbs for less chance of fat storage.

Jodi, this is simply not true, in the context of short refeeds, with an equal amount of carb intake.

Originally posted by Jodi
Most of the time a carb up is just to help replenish glycogen.

The most of the time, people using carb ups are narrow-minded and short-sighted, if they care not about leptin levels.

Originally posted by Jodi
However longer refeeds are different.

I agree they are different, but I would contend that the longer the refeed, the more important it is that lower GI carbs are used, hence my recommendations for Carbohydrate Cycling.

I definately lean on the side of TP here...if a carb-up is performed over a short peiod of time you don't have to use slow-burners..in fact often you'll see better results by using faster acting high GI carbs...I would still stay away from "junk" though.

I agree they are different, but I would contend that the longer the refeed, the more important it is that lower GI carbs are used, hence my recommendations for Carbohydrate Cycling. [/QUOTE]


so tp do u think i should use shorter refeeds with hi GI carbs or longer refeeds with lower gi carbs...what would be the difference...?


and what do u mean by carb cycling ?

With longer refeeds, chances are very good that, especially toward the end, you will have pretty much filled glycogen stores, so a rush of nutrients would be more likely to spill over to adipose.

In a glycogen depleted state, the muscle will suck up pretty much whatever you throw at them.

Originally posted by mit37
so tp do u think i should use shorter refeeds with hi GI carbs or longer refeeds with lower gi carbs...what would be the difference...?

and what do u mean by carb cycling ?

Which you choose would depend on which sort of diet you intend to follow. Each can be effective, and the relative effectiveness will depend on you pheno and geno-types, you pst history, your supplementation, and you mental and emotional states.

Carb cycling is an approach I have used successfully, as have many others I have guided. I am finishing up the first installment of an article detailing the methodology which will appear in early september in Mind and Muscle No. 15.

i think like hwat most poeple said it depends on the length of the refeed...ie 2 days...high day/ low day 2...i think a lot of people r fond of short refeds twice a week, i remeber hearing 6 hours is the shortest to stimulate leptin agian...maybe after ur hardest workout u could reffeed with a larger than usaual shake (100 g carbs) then have some thing like white rice/cereal in the next 5-6 hours to refill glycogeb leptin

What the fuck is "glycogeb leptin"?

It must be the new stuff

so if i did a refeed with slow burning carbs for a day, would that also refill my leptin levels??

You can't "refill" leptin levels. It is a hormone. I suggest you do some reading on leptin.

Originally posted by Twin Peak
You can't "refill" leptin levels. It is a hormone. I suggest you do some reading on leptin.

http://www.avantlabs.com/page.php?pageID=95&issueID=14

Go down to Issue # 3

Also:

http://www.mindandmuscle.net/page.php?pageID=128

ok i understand that i am supposed to minimize my fat and lower my protein intake when i am refeeding... so if i am doing a short refeed of 6 hours within my last two meals of the day does that mean that i should eliminate fat from the prior meals of the day??

i meant to say refill ur glycogen and restore ur leptin to normal levels, which would drop during dieting...yes i type too quick sometimes