I’d like to ask (without inciting excessive flaming) what the situation would be if you are not utilising carbs for “insulin manipulation”.
What I mean is, and the reason I ask, is that for the past 4 months or so of semi-regular and now regular training after my shoulder surgery, I stopped having the PWO shake with dextrose and the like in order to elicit insulin release.
The reason is that, for one I was not able to train as hard when starting up again…and since for a long while, when using high GI PWO I use to get the shake, often accompanied with being very sluggish and tired (not diabetic though). Yes, I did feel recovery was better, but only very marginally.
Anyways, back to topic. Since training again I have started to build up again but only use low-GI carbs, including PWO. Have felt great, good recovery, no shakes or tiredness, and pretty good progress overall. For other meals in the day now, I usually have carbs early in the day (before noon, eg. rice, buckwheat, beans etc.). Later in the day (2-3PM onwards) it is fibrous veg only and I up the fat content.
Would it be better then to restrict the carbs intake ONLY to early morning and PWO (work out early in the morning) and replace the carbs around and before midday to fats and proteins too? Also, would the lower GI fruit be suitable in lieu of fibrous vegetables (purely for sake of variety).[/quote]
To address some of your points here is are some things to consider. Insulin, as has been mentioned, is highly anabolic and is best suited during and post workout. This is the only time I would advocate the intake of high GI/II carbohydrates.
To your point of lower GI/II carbohydrates post workout, I would advocate against their consumption in the post workout window. What I would do is start with half of the amount of dextrose you were taking in (it would be good to the amount you were taking in) and follow that up with an equal serving of low GI/II starchy carbohydrates one hour later. This will aid in preventing a crash after your PWO drink. Once you’ve established your baseline PWO carbohydrate intake, try manipulating it up and down based on your exercise output.
As far as your carbohydrate consumption throughout the rest of the day, I would recommend sourcing them from vegetables and fruits. As was mentioned, fruit tends to get a bad wrap because of fructose and the sugary effects that people believe it has on the body.
The reality is that fructose will first be processed through the liver and top up those glycogen stores before circulating through the blood stream. And when you stick to higher fibre fruits like apples and pears, the effects are almost negligable. Your remaining calories should come from quality fats and lean protein sources.
A common misconception is the need for carbohydrates first thing in the morning when insulin sensitivity is high. Realistically, as long as you are actively taking in your CHOs post workout and throughout the day via veggies and fruits, you do not need starchy carbs first thing in the morning (especially given your response to high GI/II carbs lends me to believe that you’re daily carbohydrate requirements aren’t that high).
Hope that helps but shoot back with any questions.