About the episode:

In today’s episode, I bring you the second half of our carbohydrate discussion.

In last week’s episode, we discussed how to use a carbohydrate and protein combination, pre and post-workout to improve recovery, increase muscle building and strength and decrease muscle breakdown.

What You Will Learn In This Episode:

[02:03] A breakdown of the research on carbohydrate timing.
[02:23] A brief definition and the goals of nutrient timing.
[02:52] Two of the primary reasons why it is recommended to consume high glycemic carbohydrates around your workout.
[03:27] The glycemic index and what a high glycemic carbohydrate is.
[05:23] What the research shows about the advantages of high G.I carbs over mid-glycemic carbohydrates.
[06:28] What some studies found out about the glycemic index.
[07:59] Why very high G.I liquid carbohydrate supplements might be overkill.
[10:15] My recommendations to my competitors on what carbohydrate sources you should use around your workout to reach your goals.

Resources Mentioned:

Disassociation between the effects of amino acids and insulin on signaling, ubiquitin ligases, and protein turnover in human muscle.

Splanchnic and leg substrate exchange after ingestion of a natural mixed meal in humans.

Effects of ingesting protein with various forms of carbohydrate following resistance-exercise on substrate availability and markers of anabolism, catabolism, and immunity

Nutrient timing revisited: is there a post-exercise anabolic window?

Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy.

Fitness assessment and recovery strategies for soccer.

Effect of different post-exercise sugar diets on the rate of muscle glycogen synthesis.

Nutrient Timing: The Future Of Sports Nutrition. by John Ivy and Robert Portman

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