Metal85
MuscleChemistry Registered Member
To create an insulin spike after training, a simple carbohydrate (sugars) should be consumed. Some examples of good sugary carbs to consume after a workout are, honey and fruit juices.
<!-- Social Header Widget --><!-- The goal in this article is to prime the body for an intensive two week program of twice-a-day training and hardcore eating that could result in a shocking amount of new muscle. But don't jump into this program...
-->By: Derek Charlebois Apr 02, 2002
<SCRIPT type=text/javascript><!--/*--><![CDATA[/*><!--*/var addthis_share ={url : "http://www.teenbodybuilding.com/derek9.htm"}/*-->]]>*/</SCRIPT>
<!-- / Social Header Widget --><!-- body -->For muscle to grow, it must be stimulated. Weight training is said to be the best way to stimulate your muscles for growth. After your muscles have been stimulated, they need nutrients.
You have just put your body through an intense, strenuous workout, during this time muscle breakdown has occurred. So what do you need to do to maximize building muscle?
Insulin
Encarta's Interactive Encyclopedia defines insulin as "a pancreatic hormone that regulates the metabolism of carbohydrates and fats by controlling blood glucose levels."
As you have probably read in other articles, insulin plays an important part in building muscle. Insulin transports nutrients to the organs in the body. This includes muscle cells and fat cells.
"While insulin is driving amino acids and glucose into muscle cells, it appears it also prevents the 'leaking out' of these nutrients from the muscle cells that usually occur in response to training or illness."<SUP><SMALL>3</SMALL></SUP>
I asked a friend of mine what he knows about insulin. He is a big time powerlifter and is studying this kind of stuff in college (I forget the names of his classes).
This is what he had to say:
Carbohydrates
To create an insulin spike after training, a simple carbohydrate (sugars) should be consumed. Some examples of good sugary carbs to consume after a workout are, honey and fruit juices. The spike created will increase protein synthesis.<SUP><SMALL>1</SMALL></SUP>
Protein
Your body also needs protein after a workout. It is important to get protein into your system as fast as you can, so doesn't it make sense to intake a protein that is absorbed quickly. Hydrolyzed whey isolates takes about 20 minutes to be absorbed.<SUP><SMALL>1</SMALL></SUP>
Whole foods can take hours to digest. "Recent research reviews indicate a protein/carb mix stimulates insulin and other anabolic hormones levels far greater than just carbohydrates alone."<SUP><SMALL>3</SMALL></SUP>
Glutamine and Cysteine
These two amino acids are very important in determining whether you lose or gain muscle from weight training. Cysteine and glutamine are found in most protein supplements.
"Studies of blood and whole body amino acid biochemistry show that low plasma levels and a low glutamine/cysteine ration in blood and tissue forecast muscle loss in many people. This has been demonstrated in symptom free cancer and HIV patients, healthy people over 60, and young, physically fit men preforming a weight training program.
That's right, healthy young men with low levels of these amino acids in their bodies actually lost muscle during a weight training program."<SUP><SMALL>1</SMALL></SUP>
My Experiences with L-Glutamine
When I was trying to cut up for the summer, I lowered my calories and continued with my current workout routine. After a week, I was skinny, but I was also smaller muscle wise. This really depressed me.
I went back to my normal eating habits and gained some of the muscle I lost back. Not too long after, I began to read about L-Glutamine and talk to people that took it. They said it prevented muscle lost when dieting. I decided I would try it. I now lowered my calories again and supplemented with L-Glutamine.
By the end of the week, my waist was slimmer and trimmer and my muscles were bigger. I cut my calories exactly as I had before, but this time I did not lose my hard earned muscle. By the way, I was taking 5 grams in the morning, 5 grams after my workout, and 5 grams before I went to bed.
Essential Amino Acids
Leucine, isoleucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine are all essential amino acids that the body needs to stay healthy.<SUP><SMALL>2</SMALL></SUP>
Some people also need arginine and histidine.<SUP><SMALL>1</SMALL></SUP> All these amino acids are used during weight training. The problem is, they also trigger high protein synthesis rates.
Therefore, it is important to take a supplement with these amino acids after training. These amino acids can also be found in meat, eggs, and milk.<SUP><SMALL>2</SMALL></SUP> These amino acids assist in recuperation and growth. Amino acids must be present with high insulin to produce massive muscle growth.<SUP><SMALL>3</SMALL></SUP>
For more on Amino Acids check out:
Big Cat's Article: http://www.bodybuilding.com/fun/catamino.htm
BB.com's info: http://www.bodybuilding.com/store/amino.html
Creatine
There have been many well-written articles about creatine on this site. Instead of rewriting them, I will just refer you to them.
This link will take you to a list of the articles written about creatine on this site:
http://www.bodybuilding.com/fun/bbinfo.php?page=Creatine
My Post Workout Drink/Meal (6-25-01)
1 Scoop of AST HSC Creatine in 4 oz. grape juice.
1 Scoop of AST VP2 Whey Protein in water with 1 tbsp. honey.
15-20 minutes after workout:
5 grams AST GL3 L-Glutamine in 8 oz. of grape juice.
30-45 minutes after workout:
1 packet of AST Ny-Tro Pro 40 in 12 oz. milk.
Reasons For My Post Workout Meal
AST's HSC is designed to increase the insulin spike and increase creatine uptake. Excellent! VP2 has all of the essential amino acids needed after a workout as well as cysteine and 24 grams of high quality whey protein.
The grape juice is to increase to the insulin spike. I chose not to use milk with the VP2 because it would slow down the insulin spike.
Milk
The protein in milk is casein, which is 80% of the protein in milk.<SUP><SMALL>2</SMALL></SUP> This casein protein contains all the essential amino acids that the body cannot create. The sugar in milk is called lactose. Some adults have trouble digesting lactose.
If this is the case, you might want to try lactose free milk. I choose skim milk here because it has no fat. Your fat does not need fat after a workout, hence the skim milk.
For more on Milk, check out:
http://www.bodybuilding.com/fun/catmilk.htm
Honey
Honey's ability to enhance muscle recuperation and glycogen repletion is unknown to most people. Taking honey after a workout allows you to maintain higher blood sugar levels after training than most other carbohydrates.<SUP><SMALL>4</SMALL></SUP>
*I highly suggest viewing the articles that are linked to my article. They contain information that is vital to my article.
Never skip out on post workout nutrition!
<!-- Social Header Widget --><!-- The goal in this article is to prime the body for an intensive two week program of twice-a-day training and hardcore eating that could result in a shocking amount of new muscle. But don't jump into this program...
-->By: Derek Charlebois Apr 02, 2002
<SCRIPT type=text/javascript><!--/*--><![CDATA[/*><!--*/var addthis_share ={url : "http://www.teenbodybuilding.com/derek9.htm"}/*-->]]>*/</SCRIPT>
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<!-- / Social Header Widget --><!-- body -->For muscle to grow, it must be stimulated. Weight training is said to be the best way to stimulate your muscles for growth. After your muscles have been stimulated, they need nutrients.
You have just put your body through an intense, strenuous workout, during this time muscle breakdown has occurred. So what do you need to do to maximize building muscle?
Insulin
Encarta's Interactive Encyclopedia defines insulin as "a pancreatic hormone that regulates the metabolism of carbohydrates and fats by controlling blood glucose levels."
As you have probably read in other articles, insulin plays an important part in building muscle. Insulin transports nutrients to the organs in the body. This includes muscle cells and fat cells.
"While insulin is driving amino acids and glucose into muscle cells, it appears it also prevents the 'leaking out' of these nutrients from the muscle cells that usually occur in response to training or illness."<SUP><SMALL>3</SMALL></SUP>
<TABLE border=0 cellSpacing=3 cellPadding=3 width=420 bgColor=#444444><TBODY><TR><TD>RELATED ARTICLE</TD></TR><TR><TD bgColor=#000000><TABLE border=0 cellSpacing=4 cellPadding=3 bgColor=#000000><TBODY><TR><TD vAlign=center align=middle>
</TD><TD>Insulin & Supplements: What You Need To Know!
I've talked a bit about insulin in the past. I'm going to review my previous article previously published on Bodybuilding.com before delving into some new info.
[ Click here to learn more. ]</TD></TR></TBODY></TABLE></TD></TR></TBODY></TABLE>
</TD><TD>Insulin & Supplements: What You Need To Know! I've talked a bit about insulin in the past. I'm going to review my previous article previously published on Bodybuilding.com before delving into some new info.
[ Click here to learn more. ]</TD></TR></TBODY></TABLE></TD></TR></TBODY></TABLE>
I asked a friend of mine what he knows about insulin. He is a big time powerlifter and is studying this kind of stuff in college (I forget the names of his classes).
This is what he had to say:
"It is an anabolic/lipogenic hormone triggered by your pancreas upon the consumption of carbohydrates which stores the consumed carbohydrate as glycogen, a glucose polymer.
The glycogen is stored in muscles and the liver to which we hold about 1600-1800 calories from glycogen max. It is said that after carbo loading, that number can jump as high as 2800 kcal."
So what kind of carbs should you load with? The answer is really quite simple... simple carbs.The glycogen is stored in muscles and the liver to which we hold about 1600-1800 calories from glycogen max. It is said that after carbo loading, that number can jump as high as 2800 kcal."
Carbohydrates
To create an insulin spike after training, a simple carbohydrate (sugars) should be consumed. Some examples of good sugary carbs to consume after a workout are, honey and fruit juices. The spike created will increase protein synthesis.<SUP><SMALL>1</SMALL></SUP>
<TABLE border=0 cellSpacing=3 cellPadding=3 width=420 bgColor=#444444><TBODY><TR><TD>RELATED ARTICLE</TD></TR><TR><TD bgColor=#000000><TABLE border=0 cellSpacing=4 cellPadding=3 bgColor=#000000><TBODY><TR><TD vAlign=center align=middle>
</TD><TD>Carbohydrate Metabolism!
Like all things, there is much debate about the amount of carbohydrates one needs. One's carbohydrate intake should be decided after taking many other factors into consideration...
[ Click here to learn more. ]</TD></TR></TBODY></TABLE></TD></TR></TBODY></TABLE>
</TD><TD>Carbohydrate Metabolism! Like all things, there is much debate about the amount of carbohydrates one needs. One's carbohydrate intake should be decided after taking many other factors into consideration...
[ Click here to learn more. ]</TD></TR></TBODY></TABLE></TD></TR></TBODY></TABLE>
Protein
Your body also needs protein after a workout. It is important to get protein into your system as fast as you can, so doesn't it make sense to intake a protein that is absorbed quickly. Hydrolyzed whey isolates takes about 20 minutes to be absorbed.<SUP><SMALL>1</SMALL></SUP>
Whole foods can take hours to digest. "Recent research reviews indicate a protein/carb mix stimulates insulin and other anabolic hormones levels far greater than just carbohydrates alone."<SUP><SMALL>3</SMALL></SUP>
<TABLE border=0 cellSpacing=3 cellPadding=3 width=420 bgColor=#444444><TBODY><TR><TD>RELATED ARTICLE</TD></TR><TR><TD bgColor=#000000><TABLE border=0 cellSpacing=4 cellPadding=3 bgColor=#000000><TBODY><TR><TD vAlign=center align=middle>
</TD><TD>A Letter To Parents Concerned About Their Teenager's Protein Intake.
I would like to present this letter to all parents and doctors about protein. I am going to try and fill in the gaps here in regard to teens and high protein diets.
[ Click here to learn more. ]</TD></TR></TBODY></TABLE></TD></TR></TBODY></TABLE>
</TD><TD>A Letter To Parents Concerned About Their Teenager's Protein Intake. I would like to present this letter to all parents and doctors about protein. I am going to try and fill in the gaps here in regard to teens and high protein diets.
[ Click here to learn more. ]</TD></TR></TBODY></TABLE></TD></TR></TBODY></TABLE>
Glutamine and Cysteine
These two amino acids are very important in determining whether you lose or gain muscle from weight training. Cysteine and glutamine are found in most protein supplements.
"Studies of blood and whole body amino acid biochemistry show that low plasma levels and a low glutamine/cysteine ration in blood and tissue forecast muscle loss in many people. This has been demonstrated in symptom free cancer and HIV patients, healthy people over 60, and young, physically fit men preforming a weight training program.
That's right, healthy young men with low levels of these amino acids in their bodies actually lost muscle during a weight training program."<SUP><SMALL>1</SMALL></SUP>
- To View Top Selling Protein Supplements, Click Here.
My Experiences with L-Glutamine
When I was trying to cut up for the summer, I lowered my calories and continued with my current workout routine. After a week, I was skinny, but I was also smaller muscle wise. This really depressed me.
I went back to my normal eating habits and gained some of the muscle I lost back. Not too long after, I began to read about L-Glutamine and talk to people that took it. They said it prevented muscle lost when dieting. I decided I would try it. I now lowered my calories again and supplemented with L-Glutamine.
By the end of the week, my waist was slimmer and trimmer and my muscles were bigger. I cut my calories exactly as I had before, but this time I did not lose my hard earned muscle. By the way, I was taking 5 grams in the morning, 5 grams after my workout, and 5 grams before I went to bed.
<TABLE border=0 cellSpacing=3 cellPadding=3 width=420 bgColor=#444444><TBODY><TR><TD>RELATED ARTICLE</TD></TR><TR><TD bgColor=#000000><TABLE border=0 cellSpacing=4 cellPadding=3 bgColor=#000000><TBODY><TR><TD vAlign=center align=middle>
</TD><TD>The Inside Scoop On L-Glutamine!
Research shows that L-Glutamine helps facilitate the release of growth hormone.
[ Click here to learn more. ]</TD></TR></TBODY></TABLE></TD></TR></TBODY></TABLE>
</TD><TD>The Inside Scoop On L-Glutamine! Research shows that L-Glutamine helps facilitate the release of growth hormone.
[ Click here to learn more. ]</TD></TR></TBODY></TABLE></TD></TR></TBODY></TABLE>
Essential Amino Acids
Leucine, isoleucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine are all essential amino acids that the body needs to stay healthy.<SUP><SMALL>2</SMALL></SUP>
Some people also need arginine and histidine.<SUP><SMALL>1</SMALL></SUP> All these amino acids are used during weight training. The problem is, they also trigger high protein synthesis rates.
Therefore, it is important to take a supplement with these amino acids after training. These amino acids can also be found in meat, eggs, and milk.<SUP><SMALL>2</SMALL></SUP> These amino acids assist in recuperation and growth. Amino acids must be present with high insulin to produce massive muscle growth.<SUP><SMALL>3</SMALL></SUP>
For more on Amino Acids check out:
Big Cat's Article: http://www.bodybuilding.com/fun/catamino.htm
BB.com's info: http://www.bodybuilding.com/store/amino.html
Creatine
There have been many well-written articles about creatine on this site. Instead of rewriting them, I will just refer you to them.
This link will take you to a list of the articles written about creatine on this site:
http://www.bodybuilding.com/fun/bbinfo.php?page=Creatine
<TABLE border=0 cellSpacing=3 cellPadding=3 width=420 bgColor=#444444><TBODY><TR><TD>RELATED ARTICLE</TD></TR><TR><TD bgColor=#000000><TABLE border=0 cellSpacing=4 cellPadding=3 bgColor=#000000><TBODY><TR><TD vAlign=center align=middle>
</TD><TD>All About Creatine!
Creatine is the most popular and commonly used sports supplement available today. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation.
[ Click here to learn more. ]</TD></TR></TBODY></TABLE></TD></TR></TBODY></TABLE>
</TD><TD>All About Creatine! Creatine is the most popular and commonly used sports supplement available today. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation.
[ Click here to learn more. ]</TD></TR></TBODY></TABLE></TD></TR></TBODY></TABLE>
My Post Workout Drink/Meal (6-25-01)
1 Scoop of AST VP2 Whey Protein in water with 1 tbsp. honey.
15-20 minutes after workout:
5 grams AST GL3 L-Glutamine in 8 oz. of grape juice.
30-45 minutes after workout:
1 packet of AST Ny-Tro Pro 40 in 12 oz. milk.
Reasons For My Post Workout Meal
AST's HSC is designed to increase the insulin spike and increase creatine uptake. Excellent! VP2 has all of the essential amino acids needed after a workout as well as cysteine and 24 grams of high quality whey protein.
The grape juice is to increase to the insulin spike. I chose not to use milk with the VP2 because it would slow down the insulin spike.
Milk
The protein in milk is casein, which is 80% of the protein in milk.<SUP><SMALL>2</SMALL></SUP> This casein protein contains all the essential amino acids that the body cannot create. The sugar in milk is called lactose. Some adults have trouble digesting lactose.
For more on Milk, check out:
http://www.bodybuilding.com/fun/catmilk.htm
Honey
Honey's ability to enhance muscle recuperation and glycogen repletion is unknown to most people. Taking honey after a workout allows you to maintain higher blood sugar levels after training than most other carbohydrates.<SUP><SMALL>4</SMALL></SUP>
*I highly suggest viewing the articles that are linked to my article. They contain information that is vital to my article.
Never skip out on post workout nutrition!
