PWO nutrition...

**Dale Mabry** · 10-13-2005, 07:22 AM

I was just thinking, studies have shown no difference in stored glycogen levels 90 minutes after training between high GI food and low GI foods. Wouldn't it make more sense to ingest a low GI food immediately PWO? Wouldn't the body expend more energy converting and storing basmati brown rice as glycogen than pure glucose/dextrose. And wouldn't most of this come from fat since it is in the recovery phase? May be negligible, but for those on a clean bulk or a cut it may help keep fat off or even help lose it.

**Gordo** · 10-13-2005, 08:03 AM

The bulk of my shake (pardon the pun) is oats

**PreMier** · 10-13-2005, 10:12 AM

I also consume oats. I dont think that ingesting high GI carbs is necissarily to replenish muscle glycogen, but to cause an insulin spike, and keep you anabolic. Thats just my thoughts on it.

**Dale Mabry** · 10-13-2005, 10:16 AM

BUt that is the prime goal of insulin, for glycogen to get into the cells. I am thinking that if the glycogen is getting in there, so is the protein, but a study on this wouldn't hurt.

**PreMier** · 10-13-2005, 10:35 AM

Yea, I would be interested in reading it. Here are some links, take em for what they're worth. but it looks like it takes a signifigant amount of time for replenishment.

http://www.thesportjournal.org/1998J...1/glycogen.asp
http://sportsmedicine.about.com/cs/n...a/aa081403.htm

There also appears to be a two-hour optimal window immediately after the cessation of exercise for the administration of carbohydrate. Simple carbohydrates appear to be the preferred replacement during this replenishment period.

Normally, 2% of glycogen is resynthesized per hour after the initial 2 hours immediately after exercise. With administration of 50 grams of carbohydrate every 2 hours, the rate rose to 5% per hour, but did not rise when additional carbohydrate was administered. Administration of .7grams per kg body weight every two hours is another strategy that appears to maximize the rate of glycogen resynthesis. There is also some evidence that even smaller loads (28 grams every 15 minutes) may induce even greater repletion rates.

I dont see anything about high GI carbs in them..

**thajeepster** · 10-13-2005, 11:16 AM

I dont think that (and correct me if im wrong here) glycogen stores are completely diminished following a workout anyways. Unless you are training for like 3 hrs or something crazy like that. Plus if you had solid pre wo nutrition, that food (if it was low gi and slower releasing protein) should be hitting your system right about the time your done working out. So i see no need in immediate glycogen restoration (ie simple carbs) but slower with low gi. That way they can pick up where the pre wo meal left off. Just my .02.

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