Should i spike my insulin post workout

If we take a look at those two studies that did question the importance of adding high-glycemic carbs to post-workout protein drinks, what we find might surprise you. In , a group working out of Maastricht University in the Netherlands examined the impact of adding carbohydrates on post-exercise muscle protein synthesis.

A total of 12 servings were given every 30 minutes for each treatment condition to ensure a continuous and ample supply of both glucose and amino acids during the six hours of recovery. Each subject returned seven days later to receive a different post-exercise treatment until all had been tested under each condition. Their results indicated that, given an ample amount of easily digested high-quality protein casein hydrolysates , added carbohydrates had no effect on post-workout protein synthesis rates regardless of the amount of carbs given.

In support of these findings, another study more recently published in Medicine and Science in Sports and Exercise utilized a similar protocol i. Would it decrease protein breakdown? Would it trigger anabolic signaling pathways more effectively? You probably know where this is heading. What appears to have happened was, because they used a protein source whey that has already been shown to maximally stimulate post-exercise protein synthesis as well as increase insulin levels, no further anabolic effect was possible even from an insulin spike.

The insulin level triggered by whey alone was able to maximally inhibit protein breakdown, increase blood flow, and activate anabolic signaling pathways.

The take-home message is: Just make sure you are getting some high-quality, easily digested protein into your gullet immediately after your workout. It's important to feed those taxed and torn fibers in an effort to expedite the recovery process and even prevent muscle breakdown.

Now, we've all been told how crucial protein is for building muscle. And I'm sure we've all mistakenly heard about the dangers of protein's hastily appointed redheaded stepbrother — carbohydrates. Carbs are usually viewed as a deterrent to our weight loss goals — and while that is true — the timing you consume carbs and the type of carbs you are eating can be the reason you aren't seeing the results you've been anxiously awaiting.

There are two types of carbs. Low glycemic carbs that our body digests slowly, making them an ideal source to use for sustainable energy. They typically include foods such as: brown rice, sweet potatoes, oats, nuts and fruit.

According to Jim Stoppani, Ph. D, doctor of exercise physiology, you should eat gummy bears immediately after your workout. 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. Some people also need arginine and histidine.

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. Amino acids must be present with high insulin to produce massive muscle growth. 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. 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.

Honey's ability to enhance muscle recuperation and glycogen repletion is unknown to most people.