This has been posted before but b/c of a discussion list it was brought to my attention again. I understand it better now after almost a year at JSF than I did when I first read it.

I know not everyone agrees with this approach, there are several good approaches to everything as we all know.

But I though it might be of interest to some to look at it either again or for the first time:

http://www.abcbodybuilding.com/windowofopportunity.php

One of the greatest posts out there. I'm a big fan of nutrient timing.

Not a bad primer article to cover the basic physiology of PWO nutrition. However, the details are a little sketchy, and more recent research has elucidated more specifics about PWO and physiological needs (including the most recent studies indicating supplementation of BCAAs PWO).

I don't agree with supplementing with glutamine, since no research supports its efficacy for fitness.

This has been posted before but b/c of a discussion list it was brought to my attention again. I understand it better now after almost a year at JSF than I did when I first read it.

I know not everyone agrees with this approach, there are several good approaches to everything as we all know.

But I though it might be of interest to some to look at it either again or for the first time:

http://www.abcbodybuilding.com/windowofopportunity.php

Not a bad primer article to cover the basic physiology of PWO nutrition. However, the details are a little sketchy, and more recent research has elucidated more specifics about PWO and physiological needs (including the most recent studies indicating supplementation of BCAAs PWO).

I don't agree with supplementing with glutamine, since no research supports its efficacy for fitness.

I personally don't agree with the whole idea that "you have to consume this many simple carbs in the form of dextrose and maltodextrin and this much protein at this period of time with creatine and glutamine". First, the physiological concept of restoring muscle glycogen is good, but many people I know (including people on this forum) have achieved their strength and fitness goals without following any of the recommendations. Most of us are not going out to be bodybuilders here, we are just trying to feel and look better :D . In order to achieve these goals consuming slow-digesting carbs will also help replenish muscle glycogen (though not at the same rate of course).
Having taken physiology courses recently I learned a lot about creatine. Creatine does allow for more anaerobic activity and explosive power (by being converted into creatine phosphate, a source of ATP). However, many protein-rich foods have sufficient creatine that supplementing IMO is not that necessary PWO. Why not just eat a protein/carb meal instead :confused:

Again, these are just my opinions from what I've learnt, read, and observed. Perhaps I am wrong and someone will enlighten me? :p

IHowever, many protein-rich foods have sufficient creatine that supplementing IMO is not that necessary PWO. Why not just eat a protein/carb meal instead :confused:


Since it is proven that creatine uptake at the cellular level is enhanced by the ingestion of simple carbs producing a spike in insulin, and one is probably going to ingest simple sugars PWO, it makes sense to take your daily dose of creatine PWO. If you are trying to maximize insulin sensitivity by not having insulin spikes other times of the day and you want a more effective creatine transport, PWO is the time to do it. Supplements such as ALA can reduce the need for such a drasticly high ingestion of simple carbs esp. during a loading phase, but during maintenance, PWO isn't a bad time to take advantage of the insulin factor.

Although many meat eaters get some creatine from whole foods, creatine supplementation has been studied ad nauseam in the literature, and been proven to enhance in both resistance and endurance training protocols.

Since it is proven that creatine uptake at the cellular level is enhanced by the ingestion of simple carbs producing a spike in insulin, and one is probably going to ingest simple sugars PWO, it makes sense to take your daily dose of creatine PWO. If you are trying to maximize insulin sensitivity by not having insulin spikes other times of the day and you want a more effective creatine transport, PWO is the time to do it. Supplements such as ALA can reduce the need for such a drasticly high ingestion of simple carbs esp. during a loading phase, but during maintenance, PWO isn't a bad time to take advantage of the insulin factor.

Although many meat eaters get some creatine from whole foods, creatine supplementation has been studied ad nauseam in the literature, and been proven to enhance in both resistance and endurance training protocols.

ok thanks, i will read up on it :tu:

Not a bad primer article to cover the basic physiology of PWO nutrition. However, the details are a little sketchy, and more recent research has elucidated more specifics about PWO and physiological needs (including the most recent studies indicating supplementation of BCAAs PWO).

I don't agree with supplementing with glutamine, since no research supports its efficacy for fitness.

Do you have a linkt to an article on BCAAs and PWO?

Also, I think I recall a study in the last year or so demonstrating the benefits of glutimine using isotope tecnology to track their path. It also demonstrated that L-Glutamine and glutamine pe;ptides were equally effective, whereas previously it was thought that glutamine peptides was superior. I rmember the latter part for sure, but I am not as sure about the first part. I wil try ot dig up a link.