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