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0 Post(s) Gender:
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Female
Goal: Gain Muscle Date Joined:
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March 3, 2024
Posted

Hi, I m curious. According to the theory of insulin being a post workout key to protein synthesis: wouldnt it therefor bei advisable to not have a protein shake (about 50 g of protein and 85 g of carbs) immediately after your workout but to have a high glycemic snack straight after first (to raise insulin sensitivity) and THEN about 10 mins later the protein shake? Wouldnt that be favorable to protein synthesis, ie. muscle growth?

 

Thanks


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March 3, 2024
Posted

Or maybe even increase insulin sensitivity with a glucose based intr-workout drink and have the protein shake after the training (that way you would not have to consume two fluid based meals shortly after each other - the workout acts as a breakdown catalyst for the glucose so you dont get that fullness feeling)? I should add that I am not momentarily prioritizing fat loss so the additional calories would not be too much of an issue for me.


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Hawk_Given
Hawk_Given g Hawk Given
170 Post(s)
170 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2013
Posted

Hey Sven @againstme79, I think I understand most of what you are saying/asking. Sure, a simple glucose-based source after a workout is great especially the more intense your workout was and depending on your glycogen storage. Having the protein 10-minutes post, I think is fine. Insulin, the carrier molecule for glucose, is needed to get the sugar to your muscles for energy, but the sugar does not cause protein synthesis but energy only. If protein not eaten shortly after a workout, you are not allowing the muscles to start rebuilding and thus hinder muscle growth. The more insulin sensitive, as I think you are saying, would mean even less insulin than someone who is insulin resistant, thus, low insulin sensitivity and would need more insulin to move the glucose out of the bloodstream into the muscles.

 

When it comes down to it, I don't think it matters if you take them together or separtely just as long as they are close in time. So, if you don't want that full feeling, I don't think it matters separating the two. If not in a close amount of time then you go into a catabolic vs an anabolic state. I personally take a dextrose source only if needed during my workout if I begin to feel weak because my glycogen storage is being depleted. Out of convenience post workout, I have a protein shake with oats and half-medium banana.

 

Let me know if I'm missing the boat of what you are saying or asking.

MS Athlete BS, Medical Technology (ASCP) BS, Organizational Leadership and Supervision I Give God all the glory! That is where I find true strength!
jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By:

Hi, I m curious. According to the theory of insulin being a post workout key to protein synthesis: wouldnt it therefor bei advisable to not have a protein shake (about 50 g of protein and 85 g of carbs) immediately after your workout but to have a high glycemic snack straight after first (to raise insulin sensitivity) and THEN about 10 mins later the protein shake? Wouldnt that be favorable to protein synthesis, ie. muscle growth?

 

Thanks

Sven,

 

The answer is "yes". This is why many protein powders have some carbs in them. Some people mix their protein drinks with dextrose or fruit juices (fructose). I mix mine with milk as milk has lactose which is a simple sugar (and I am lactose tolerant). You need to take the two together not separately, in my opinion. Insulin is the key to open up your cells to absorb nutrients and proteins and fats are the nutrients to be absorbed. You want to maximize this cell sensitivity which is at initial insulin invocation. Just like you wouldn't unlock and open the front door to your house then wait 10 minutes to go in :-)

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
muscular strength
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