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2004/01/14, 11:57 AM
I have a question concerning insulin spikes. Right now I take dex and malto ( 50-50 split ) with my post work out protein shake. My question is - Is there any way to tell how much sugar will cause an insulin spike. I know that it should depend on each individual but is there a rough guideline. The reason that I ask is that my wife gave me some protein bars for a stocking stuffer and each bar contains 22g of carbs with 13g being from sugar. Another question - Will fruit cause an insulin spike? I mean an apple here, a orange or banana there.
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2004/01/14, 01:26 PM
If you are trying to lose bodyfat, a good place to start is .25 gr. per lb. of bodyweight total carbs and the same total amount protein. So, if you weigh 200 lbs., then you would want to do 50 gr. simple carbs, divided equally, 25 gr. each mixed with 50 gr. of protein post workout. Now, this is your starting place. You need to adjust this as to your energy expenditure, just as you adjust your diet. For instance, I am dieting for a contest right now. On leg day, I do the full amount, it is a tremendous energy expenditure and warranted for the full amount. On arm day, though I work out just as hard, they are smaller muscles and do not use the same force/energy/exhaustion that legs do. Therefore on these days I cut it in half. One more note, drink half of it immediately, to shut off the cortisol, and then sip the rest of it for the remainder of an hour. All this is dependent on you "earning" it! We are talking all out workouts, not talk sessions. You know if you earned it or not, if you didn't, you are just taking in calories (sugar) that will be in fact detrimental if not needed rather than anabolic.
The less sugars you eat throughout the day, the more insulin sensitive you become. The more insulin sensitive you are, the more "potent" your post workout shake is going to be. Fibrous veggies and your healthy fats like flax oil will really help here. The lower GI diet you can keep, the greater your insulin sensitivity will become. The opposite of this is insulin resistant, which without going into "science" is insulin abuse(rising and falling blood sugars throughout the day over long periods of time), and is probably the leading cause of attracting type 2 diabetes. This cannot be stressed enough. Fruit is for the most part at this time not wanted, it is mostly fructose, and tops off liver glycogen rather than muscle glycogen. If you are going to eat fruit at this time, apples, blueberries, strawberries are a good choice. Not bananas.
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If you don't stand for something, you will fall for anything....
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2004/01/14, 01:37 PM
One more note on fruit, wanted to relay so much info in the last post I forgot this part, as I mentioned, fruit is loaded with fructose. Now, think about this, many soft drinks are loaded with fructose. Do you think your body processes the fructose in soft drinks or the fructose in fruits any differently? Fruit, though has some redeeming qualties, some fiber and some vitamins and minerals. But at this time of trying to lose fat, we can get these things from other sources in our diet without taking in the fructose, which really can be addicting. Isn't soda, soft drinks of all kinds?
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If you don't stand for something, you will fall for anything....
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2004/01/14, 01:47 PM
Apples contain a high amount of fructose as well as bananas. Your safest bet is to blend using unsweetened strawberries or blueberries.
I've just done a little more research on fructose and it is a sweetener that is hard to absorb because it does not contain glucose like regular sugar. It is primarily absorbed in the small intestine but some may travel to the colon where bacteria ferment the fructose.
I believe the concentration of fructose in soda and sweetened juices is much higher and uses high-fructose corn syrup. This can cause flatulence, bloating, pain and other gastrointestinal symptoms.
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**_Robert_**
Pain is temporary; glory is forever!
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2004/01/14, 01:58 PM
Amen to that on fructose....the media has pushed the 5 a day thing and so all on a frenzy that eating all this fruit is good for you. Fruit is good, but there are times as in trying to lose bodyfat it is actually detrimental to your goals. Fructose can actually be very addictive, and can cause insulin resistance. Good post Robert, nice to see someone else going with my recommendations. It is hard sometimes being a "voice in wilderness", meaning with all the media hype, going against it. But any who follow what the media tells them has got to realize they are wrong so often, witness the high carb diet, the low fat diet, now the low carb diet. I wonder which one is next?
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Quoting from rpacheco:
Apples contain a high amount of fructose as well as bananas. Your safest bet is to blend using unsweetened strawberries or blueberries.
I've just done a little more research on fructose and it is a sweetener that is hard to absorb because it does not contain glucose like regular sugar. It is primarily absorbed in the small intestine but some may travel to the colon where bacteria ferment the fructose.
I believe the concentration of fructose in soda and sweetened juices is much higher and uses high-fructose corn syrup. This can cause flatulence, bloating, pain and other gastrointestinal symptoms.
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If you don't stand for something, you will fall for anything....
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2004/01/14, 02:19 PM
Thanks for your response. BB1fit, you have given me the info on post workout drink before and I follow that - with approx 50 g of protein and 25 g of dex and 25 g of malto. I have been watching my sugar intake closely and have not been eating much fruit because I thought the info you gave would be the case. Would the occasionally protein bar I mentioned earlier with 13g of sugar be considered an insulin spike?
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2004/01/14, 03:46 PM
No, you will be fine, just don't overdo it with them. It is tough to find a good bar with less than 13 gr. of sugar. MetRx I believe is 13 gr. I am not a big fan of bars, I eat them in an emergency, I wonder about the ingredients they are made with and processing that must happen to bind them together. I know for instance beverly will not make protein bars, because they cannot come up with a "quality" enough way to do it without ruining the protein value and adding unecessary ingredients.
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If you don't stand for something, you will fall for anything....
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2004/01/14, 04:00 PM
I only use the bars if I need a chocolate fix which is fairly rare thankfully. Thanks
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2004/04/22, 11:41 AM
bump
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