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2002/05/20, 10:20 AM
Hey gang.. here's a good read for the community.. enjoy!
The time of day when you eat carbohydrate and protein is a factor to consider if you want to maximize muscle growth. The sugar that powers your training, in the form of muscle glycogen, must be "paid back," and protein must be available to supply your body with the building blocks it needs to repair muscle damage. A proper postworkout meal can replenish those energy stores and enhance amino-acid absorption.
As muscle-glycogen stores fall during exercise, the body calls upon protein, in the form of branched-chain amino acids (from dietary protein or muscle tissue), as a backup fuel source. The breakdown of protein to scavenge its amino acids is facilitated by a stress hormone called cortisol. High insulin levels resulting from a proper postworkout carb meal can suppress cortisol levels and may mitigate some of its effects.
Consume about 25% of your daily carbohydrate intake after training. A 160-pound person who eats 500 grams of carbs a day should eat 125 grams in his postworkout meal within 1-2 hours after training. A person who eats 180 grams of protein a day should eat six nearly equal 30-gram servings per meal and throw in another 10 grams after training for good measure. Whey protein powders, which are higher in branched-chain amino acids, are an ideal postworkout protein source.
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.o0 Arnold 0o...o0 theaustrianoak@hotmail.com 0o.
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