Gold’s Gym Science Expert says:
Not eating an hour after a workout stimulates the release of HGH. This is a proven fact in multiple sources of scientific literature. Some supplements accentuate this effect but I won’t bother to get into that.
While is true, one could very well argue that a post-workout shake made up of high GI carbs and protein would be EVEN BETTER than a little HGH secretion following exercise. Why is this?
After exercise, your body is in a catabolic state (obviously). Cortisol is running amuck and is essentially FSU (not to get TOO scientific here haha). So what you want to do at this point is shift your body out of a catabolic state and into an anabolic one; this can best be accomplished through:
Insulin, one of the most anabolic hormones in your body (some have argued it’s THE most, but whatever). Insulin is, amongst other things, a cortisol antagonist, meaning that it will negate the effects of cortisol upon your body (so in this case it’s anti-catabolic). So how do we go about releasing insulin? Through the high GI carbs AND the whey protein most people toss into their post-workout shakes (remember, carbs + protein = more insulin than either alone). A ratio of 3:1 c/p is generally what is recommended, I think.
Now, what will insulin do for you? A few things: a) it will increase blood flow to your muscles, allowing more nutrients to get there and to also speed up the removal of wastes b) replenish glycogen storages in the muscle tissue, c) help put your body into an anabolic state, halting further muscle breakdown and putting protein synthesis into hyper drive.
This information is from the book Nutrient Timing. I don’t have it on me at the moment, so I can’t get into much more detail than that (the book gives a LOT of cool numbers and statistics), though I think Berardi touched on a lot of this in his Post-Workout Puzzle articles.
As far as WHEN, exactly, you should take it…well, different strokes for different folks. Some say wait (I think Barr wrote an article saying it was best to wait), whereas others (Poliquin, I believe) say to take it before the sweat dries from your body. Obviously, your success in the gym doesn’t hinge on WHEN you drink it (within reason), so long as you DO drink it.
I would probably say something like Gatorade powder and plain whey protein would be best post-workout (if you’re MacGyver in the kitchen) or Surge (if you’re not) as opposed to sugary cereal and milk. But I guess whatever floats your boat is best. Just make sure to follow up on it with a large meal soon after to keep the insulin flowing and nutrients coming to the muscles.
I assume that you guys agree on pre-workout nutrition, though?
Gold’s Gym Science Expert says:
Eating after 8 p.m. is a bad idea if you are in fact trying to maintain or lose weight. At this point your metabolism is very slow.
This is a pretty generalized statement. I happen to work out at night, so my metabolism gets a kick in the crotch after this time. And, like rsg said: it would depend on when you go to bed, as well.
Though, to be perfectly honest, I agree with eengrms76…I found a few flaws on both sides of the street and think both of you should brush up on this subject. No offense, of course, but just so you can have a little more ammo next time such a topic arises.
a caveat: I am a Sophomore year (20 year old) Physical Therapy major with no credentials whatsoever. I realize what I’ve written may not be as in-depth as you’d like in terms of information and sources (as this is a post, not an article). So take what I say with a grain (or shaker) of salt and perhaps read Berardi’s Post-Workout Puzzle articles and perhaps invest in Nutrient Timing (excellent read).
Hope I didn’t put too many of you to sleep…[/quote]
That is pretty much what I told him…I think the affects of PWO nutrition would outweigh any HGH affects. And like the other guy said about there being flaws in my argument…ok. Doesn’t mean much without pointing them out…