The preceding post was contributed by Ori Hofmekler:
Question: Ori, How do you recommend low glycemic carbs and then talk about the short window of opportunity. Won’t the rate of digestion of a SLOW carb be too long? Research points to a 2 hour window (it is only 4 hours is you are eating plenty of carbs during the 4 hours). Also, research recommends a 8-1.2g of carbs per Kilo of body weight per 1-2 hours (frequency depends on the amount of glycogen used). IF someone weighs 100 kilo, wouldn’t it be hard to eat 80-120 g of complex carbs in one sitting? Finally, have you considered the revised Glycemic Load ratings, the effect of exercise on GLUT4, the very anti-catabolic effects of insulin, the 200% improved insulin sensitivity after workouts, the very different effects of whole proteins versus peptide bonded di and tri peptides proteins.
Answer: With all due respect to your stats, they’re meaningless in real life. The information you get from muscle magazines is typically inadequate. If you get it from Pub Med – notice that many of the studies are sponsored by commercial sport nutrition companies to make you purchase a cheap protein powder (80% sugar or simple starch mixed with degraded soy or whey isolate + artificial flavoring, etc.). The truth is that there is no conclusive evidence as to how much carbs are needed per muscle mass after exercise. There is however evidence that insulin (not carbs) is the influencing factor in whether an anabolic action will occur or not. It is also a well known fact that when insulin is over-spiked – such as with over 10g of sugar intake per serving, it will instantly lead to a certain degree of insulin resistance. I’m aware and I’ve written articles on the benefits of exercise on improving insulin sensitivity. Nevertheless, there is evidence that even one meal with excessive carbs can jeopardize the insulin stabilizing benefits you get from exercise. Consuming too many carbs after exercise is a recipe for insulin resistance and fat gain, particularly in the belly.
This is exactly what happened to a famous muscle magazine editor who admitted to me over the phone that after using a commercial recovery meal product (loaded with simple carbs) after exercise, he noticed an accumulation of stubborn fat in the belly which he could not remove. I suggested that he drop this product and instead incorporate a low glycemic recovery. As a result, he noticed an immediate leaning down effect in the belly area. That’s why we’ve created our protein products in this way – all natural and low glycemic – so that people can use them before and after exercise – and always benefit with no side effects. As for the sources of my science, they are all documented in the back of my books. None of my references are from muscle or fitness magazines.
Metabolic processes involve a huge complex of events on the cellular level and the systemic level, integrated with each other and regulated by different control mechanisms which are also influenced by environmental factors, including nutrition and exercise. Unfortunately, much of this information, acquired from muscle and fitness magazines, is written by people who have no background in biology and a very limited knowledge of nutrition. For these magazines the industry comes first, i.e. advertisements come first and the truth . . . who cares? We provide you with real factual information via our weight loss memberships. I expect that the dedicated individual will be curious enough to read the original information and the science references before questioning the technicalities.
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