Nothing right after a workout??

**beschutzer29579** · 07-18-2007, 09:40 AM

I will throw this out on here since not too many people have hear of it.

I have always been under the impression that a shake (protein and carbs) is good post workout. Recently I have spoken with a trainer (trains olympic atheletes and has a phd in the field as well), who said that its best to not have anything other than water for the first 45 minutes after a workout. He said that your body can only produce IGH or something twice a day, one being after a workout and the other being when your in a deep sleep. It has something to do with the meal/shake post workout creating an insulin spike which inturn will hurt your gains.

Anyone ever heard of this?? This is the only thing I can find so far.

Department of Nutrition and Food Sciences, Fu-Jen Catholic University, Taipei, Taiwan 242, ROC.

We previously found that the exercise-induced elevation in GLUT4 mRNA of rat muscle can be rapidly down-regulated when glucose is given immediately following exercise. The purpose of this study was to determine the effect of postexercise carbohydrate diet on GLUT4 and hexokinase (HK) II mRNA levels in the human skeletal muscle. Eight untrained male subjects (age, 20.7+/-3.1 years) exercised for 60 min on a cycle ergometer at a 70-75% maximal oxygen consumption. The postexercise dietary treatment was performed in a crossover design. Immediately after the exercise, a diet with 70% carbohydrate content (1 g per kilogram of body weight; 356+/-19.8 kcal) was given to half of the subjects (eaten in 10 min) followed by a 3-h recovery, while the control subjects remained unfed for 3 h. Biopsies were performed on the deep portion of the vastus lateralis muscle of all subjects immediately after the exercise and 3 h after the carbohydrate ingestion. Blood glucose and serum insulin concentrations were measured every 30 min for 3 h. At the end of the 3-h recovery, blood glucose and serum insulin levels were not different from control levels, indicating that the oral carbohydrate was mostly disposed in the body within 3 h. In addition, GLUT4 and HK II mRNA levels were significantly lowered in the exercised human skeletal muscle in subjects receiving the carbohydrate diet. In conclusion, the present study demonstrates that GLUT4 mRNA and HK II mRNA in the exercised human skeletal muscle were significantly lowered by a high-carbohydrate diet.

**Jodi** · 07-18-2007, 09:47 AM

So this is interesting but a couple things about this:

1. Exercise was cardio, not weight lifting
2. 70% carbohydrate seems an awful lot to me\
3. Is there a study about protein only to compare to?

**tucker01** · 07-18-2007, 10:04 AM

I don't get the relationship of this study to your question.

Isn't HKII and Glut-4 about glucose

**beschutzer29579** · 07-19-2007, 12:50 PM

To answer both of your questions, I dont know exactly what the deal is. That was the only study I could find that was even somewhat close. So I figured I would post it up there and see if anyone else had any further on this topic.

A good portion of information out there is backed by a supplement company in one way or another. So trying to find an independant study where science is the main concern opposed to someone making a profit is a little more difficult.

I spoke with the Dr./trainer who told me about this in the first place. He was going to find the sources for me. I am all about trying anything with in reason if there is some scientific backing or logic about it.

Like I said in my original post though, EVERYTHING I have read or heard prior to this theory has been to get that supplement/food with in 45 min post workout. I will keep anyone whos interested in this updated, the more I find.

**zonaguy03** · 07-19-2007, 01:02 PM

very interested...do lots of cardio throughout the week. I usually do 1-2 scoops of whey protein with an apple directly after an intense cardio workout. something to think about. get back when you have something more.

**P-funk** · 07-19-2007, 01:12 PM

There is a ton of research, not backed by supplement companies, which supports the post workout drink. There is enough research, over a great enough period of time, to even suggest that the results are "conclusive"....the only thing now is, "how can we make it better."

45min. isn't a huge amount of time to wait either. For some that may be a drive home from the gym. I think it is something like not eating for 2 hours post exercise will decrease glycogen snythase by 50%? Can't remeber the exact number.

Still, I train, I drive home and i make my shake.

**leg_press** · 07-19-2007, 01:48 PM

I usually have shake on the bus home. But now I have changed my post workout I may have to have it when I get home

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