Posts

Showing posts with the label carbohydrate timing

Popular topics

Show more

Cutting Carbs After PM HIIT Workouts Will Make You Cross the Finish Line Before Anyone Else: 3% Faster Time Trial, 9% More Power and Twice as Much Fat Mass Lost in 7 Days

Written by | published on
Image
Don't be a fool. Simply eating no carbs in the PM is not going to yield the same results. It's all about timing it correctly with your workouts... workouts? Yes, bad  news: you got to get off the couch, bro; workout daily: one light, one HIIT day. I've written about the adaptational response to "training low", i.e. doing endurance training on a low carbohydrate diet previously. In January, this year, for example, I have reported the results of a study from the French National Institute of Sport  that showed that strategically cutting carbs in the PM and thus "sleeping low" will trigger game-changing Performance gains in only 3 weeks ( read the article ). Now, the scientists go one better: In their latest study, Laurie-Anne Marquet and colleagues investigated the effect on an even shorter timescale - a timescale that is short enough to consider "sleeping low" as a possible  pre-competition strategy... well, assuming that it would work its ...
Read full article »

Carbohydrate Timing Boosts Training Effect: Cut Out Carbs After PM Glycogen Depleting HIT Workout ⇨ "Sleep Low" to Make Game-Changing Performance Gains in Only 3 Weeks

Written by | published on
Image
You are no triathlete or coach? That doesn't mean that this study isn't of interest for you. The figurative "extra wind" this training strategy can give you is relevant for almost every athlete. In a recent study, scientists from the French National Institute of Sport  investigated the effect of a chronic dietary periodization strategy in a group of twenty-one highly-trained male triathletes. Previous studies, in which "train-low" strategies, during which athletes are deliberately carbohydrate restricted over certain periods of their training cycle, have reported robust a up-regulation of selected markers of training adaptation (increased whole body fat oxidation, increased activities of oxidative enzymes) compared to training with normal glycogen stores and high CHO availability, however, the subjects experienced at best disappointing performance increases. Learn more about building muscle and strength at www.suppversity.com Acutely Increased Hor...
Read full article »

Study Says "BCCAs, Don't Build Muscle!" I Say "True, But They Seem to Create an Anabolic Potential." Plus: Potential ≠ Growth ➲ You're Still Better Off With Complete Protein

Written by | published on
Image
The above is a question way too many trainees ask: "Who the f*** needs BCAA supplements?" Ok, the industry, but who else does? They are not sold as the "next best thing", they are sold as "the best thing" any ambitious trainee may be taking. As a regular, here at the SuppVersity , you will yet know that despite all their advantages , the BCAAs, leucine, iso-leucine and valine, also have their downsides ("The Neurotransmitter Depleting Effects of Branched Chain Amino Acids (BCAAs) and Their Potential Ergolytic, Anxiogenic & Depressive Downstream Effects" | read more ) and should not be all too surprised by the "news" that "BCAAs don't build muscle". A news I gathered from a study by scientist from the Wayne , the Northeastern , the Victoria and the Texas A&M Universities ; a study that says that the provision of 120mg/kg body weight of BCAAs did not augment the protein synthetic effect of resistance trainin...
Read full article »

Post CHO or PRO Supps for Workout Regeneration? VPX' Protein Rush or Plain Gatorade? I'd Love Sponsored Supp Research, If it Ever Produced Really Meaningful Results

Written by | published on
Image
It goes without saying - for a true gymrat and physical culturist, there can be only one ideal post-workout regeneration beverage ... but it looks as if it was not among the contestants. No, I am not going to tell you another time about my mixed feelings wrt to the VPX sponsored studies . I mean, let's face it - at least they do conduct research on their products and with the study at hand even helped a PhD student to complete her thesis. For the latter, Shannan Lynch recruited 15 male subjects (31.7 ± 6.2 yrs old) who had been exercising at least five times per week for at least an hour for a year or more, and have at least one year of strength training experience. He grabbed a couple of packs of VPX Protein Rush (I suppose he rather got them via mail ;-) and bought a ton of Gatorade Orange to serve as a control in what was supposed to be an investigation into the relative effects on fitness performance indices (agility T-test, push-up test, and 40-yard sprint) of the said s...
Read full article »

Citrulline as Substrate Switch. Galactose as Workout Fuel, Glycogen Repletion Not Urgent, 2x a Day 6x a Week = Too Much For Your Antioxidant System, Astaxanthin For IgA

Written by | published on
Image
Actually it's not the burn during the workout that matters, but I don't have to tell you that , do I? (pic i-am-beast.com ) What do you do with a whole host of interesting exercise-related nutrition news that are piling up in your archive, but are too good to be "burned" as short links with one sentence of text on the  SuppVersity Facebook Wall? Right! You compile all those news into a potpourri, attach the label "SuppVersity News Potpourri" to it and blow them out in a blogpost of their own. A post that covers the whole peri-workout window as well as the short-/long-term effects on exercise on your anti-oxidant and immune system. Sounds good? Well, then go ahead... Immediate post-workout glycogen repletion in endurance athletes probably useless (Carlsohn. 2013) While the hormonal response and the long-term effects of running around with depleted glycogen levels are a totally different animal, the latest research from the University Outpatient ...
Read full article »

Science Round-Up 2nds: Intra-/Post Workout Stims, Carbs & Protein and Their Effects on Performance, Hydration, GH, Cortisol, Testosterone & Fatty Acid Oxidation

Written by | published on
Image
As mentioned on yesterday's show, small 100kcal packets are as much of a problem as large dinner plates and XXL meals (data based on Coelho do Vale. 2008) I want to start today's Seconds with a question: How did you like that Carl and I did not rush through the news-lineup as it was the case in previous episodes, but simply took our time to discuss the topics in depth an breadth, yesterday ? Personally, I believe that this is much better than the accumulation of "buzzword" the show had become in the previous weeks due to my "study hunter and gatherer" drive - or, in other words, the mere mass of studies I wanted to pack into the show and Carl's desperate effort to cover them all. Would you agree? And what other changes / improvements would you like to see in the future? We are open for constructive criticism. You can't improve your game without it. Let's get to what did not fit into the show, then ... The net result of the spending mo...
Read full article »

Post-Workout Glycogen Repletion - The Role of Protein, Leucine, Phenylalanine and Insulin. Plus: Protein & Carbs How Much do You Actually Need After a Workout?

Written by | published on
Image
Pascal Behrenbruch , German decathlete and one of those athletes whose performance during a meet will certainly depend on "optimal" glycogen repletion between the different sports. Within the past couple of weeks I have often talked (on the Science Round-Up ) and written (here at the SuppVersity ) about the importance of glycogen repletion to maintain optimal exercise performance and stave off the metabolic downregulation that's a characteristic of the nasty combination of overtraining and undereating . The recent post on the anti-plateau effect of sucrose should actually have made it quite clear: Even when you are "just" dieting, you should make it a priority to satisfy your body's desire to have an adequate reserve of glucose in the muscle and more importantly the liver. But what does that mean? Do you really have to guzzle gallons of sugar water (aka weight gainers ) after a workout? Certainly not. The notion that you need to flood your skeleta...
Read full article »
Disclaimer:The information provided on this website is for informational purposes only. It is by no means intended as professional medical advice. Do not use any of the agents or freely available dietary supplements mentioned on this website without further consultation with your medical practitioner.