I'm a little triggered -I just watched the worst post-workout nutrition window
video I've ever seen -it's terrible, it needs to be fixed, so I'll give you the
Top 10 Post-Workout Nutrition Myths. I'll invoke my NASA research experience at
the Johnson Space Center, we'll look at some of my nutrient timing research looking at
muscle protein synthesis from the lab that inadvertently founded the whole
anabolic window idea. Basically I'll break down everything I learned in my naive
attempt to become the world's expert in nutrient timing. At the end I'll show you
what I do with my clients and athletes. We've got a lot to cover, so let's get
right to it.
[Introduction] I'm David Barr and if you're looking to get bigger faster stronger, get leaner,
go longer, hit that subscribe and then the little bell so you don't miss the
latest updates. And I'm going to one-up it for this video: so if you think that
objective evidence is more important than "special feelings", which is how most
people report information, then you can help advance the conversation by sharing
this video -get this info out there. So myth number one, this is a bit of a
gentle warm-up but it's about the glycemic index, or "GI". This is a rating of
how quickly a carbohydrate is supposed to be digested and absorbed into your blood.
Massively flawed -it's going to require an entirely different video on that, I'll
link to in the discussion once that pops up. This was a hard pill to swallow
because like a lot of you, back in the day I took finger pricks after meals to
see how my body was responding to [those] meals. Unfortunately it turns out to not be as
clear-cut as we thought -it's actually a little more complicated -a LOT more
complicated. That's why it's going to take its own video, but for now if you
want more [information], take a look at the waxy maize starch literature review and investigative
report I did for bodybuilding.com All you have to do is Google waxy maize
starch and it's probably going to be the first search result. So it was pretty awesome,
special thanks to Anthony Almada for giving me as much info as he did, but
right now the glycemic index doesn't seem to be the way to go. I have to give credit
to Kamal Patel from Examine.com He changed my life by give me the best way to look
at carbohydrates: "Acellular versus cellular" sources. So if a cell's all
crushed up, like bread for example it's probably going to be more rapidly
absorbed. But if it's intact inside the cells, then it's going to be a slower
absorbing carb. So a fantastic update on an outdated idea which is the glycemic
index or GI. And if anyone's still clinging to the whole simple versus
complex carb thing, that's got to go that's 20 years ago, so then we evolved
to glycemic index, it turns out that's not right so now it's cellular acellular
sources. Quick SideBarr, I'm going to refer to my own stuff a lot, it's not
because I'm being self-indulgent. It's because there's just way too much info
to go into detail here, so it's not really about me, it's not about me at all.
It's getting you the best source of info, so
that's why I'm going to link out to other: articles, literature reviews, investigative
reports, that I've done. So myth number two, another warm up myth, was the idea of
combining a solid protein with a fast carbohydrate source, expecting the carbs
to be absorbed quickly. I don't know where this came from -it's almost like we [would]
have separate compartments in our gut for fast and slow things. But no, it all gets
mixed together so if you're consuming a solid protein it's going to be a slower
digesting protein -it doesn't matter if it's lean like chicken or fish, it's still
going to be a slower absorbing protein, and that's ultimately going to slow down
the rest of your carbohydrate intake. Again we don't have different
compartments in our gut so keep things fast or slow. Question Of The Day: what
are you consuming post-workout? Are you consuming protein and carbs? Just protein?
Whole meals? Let us know in the comments below.
Myth number three comes from something called a "drip feed". now if you're
consuming fast carbs and protein this is not what you're looking to do -you're
looking for anabolic spikes, you're not looking for slow and steady release or a
drip feed. So most of the time we DO want a drip feed, but again if you're
consuming that whey protein, consuming fast carbs, that's not what you're after,
you want that anabolic spike or anabolic pulse, so I cover this in detail with the
nutraceutical effect in the BCAA article. I'll link to it above in the top right and
I'll link to it in the discussion as well. Because right now BCAAs are broken
-we need to fix them and we do this not by drip feeding BCAAs -not by throwing
them into a protein shake. We fix them by causing that anabolic
spike. Now the most important time to drip feed our nutrients is going to be
at night when we sleep. It's typically thought to be the most anabolic time but it
turns out that it's our most catabolic time because we're fasting. The way to fix
this, the best drip feed is going be casein. Casein protein is slow absorbing,
going to feed the muscle overnight, going to feed the gut overnight which is the
main source of catabolism or muscle breakdown. But that's what we're after.
it's potentially one of the most anabolic practices we can do. It's
actually going to be anticatabolic, it's going to help with growth,
adaptation, and recovery. Great for bodybuilders and athletes alike. I'll
link to that in the discussion and up top. Okay now we're starting to
get into the harder concepts -the harder concepts for us to absorb. Number four is
going to be the idea of nutrient timing itself! This is one of those things I was
giving a talk for a class of prospective strength coaches during a CSCS exam prep
and man, I feel like I ruined their entire day by telling them "yeah nutrient
timing? Not that big of a deal." In fact, I believed this concepts so much, I picked
up my life, moved to Texas to the lab that had inadvertently founded the
anabolic window concept, and man it was only after I got there that I realized
well no there's no actual anabolic window for muscle. Now there IS a window
for carbohydrate absorption into the muscle -glycogen restoration- and that's
mostly important for athletes who are competing regularly or training
regularly. For the average person it just doesn't matter that much. I'll cover that
more in a second. Now a related concept is myth number five, and that's the anabolic
window itself -the idea that there's this magical window for protein ingestion
where it's going to have a magical effect on growth, adaptation, recovery, and
unfortunately I learned the hard way that's not the case. What we were seeing
was what's called the nutraceutical effect and I covered this in the BCAA article
and we mistook this for a post-workout window idea. Oh yeah I did
this for years, I reported on for years. Well, it turns out I screwed up -so did most
of us- so it's really about tapping into that nutraceutical effect -spiking your
blood amino acid levels, or even more specifically the "anabolic trigger" leucine. I
cover that in the BCAA article, but it's the real way to get that boost in
protein synthesis -however transient or short-lived it may be, it may be
something that you'd want to do. Now the problem with the anabolic window concept
is you see people reporting all kinds of different durations. Is it going to be
30 minutes? 60 minutes? 90 minutes? Well people need to get things straight,
because it's really none of the above. It's a misinterpretation of the research.
I did it myself, not a big deal, we just need to evolve, get really into the 21st
century information. Not to be clear I'm talking about this guy who did this
terrible video -I'm not ripping on him as an ad hominem
or a personal attack. He does a lot of good for people, it just turns out this
video was really bad. He based it on an old book called Nutrient Timing. This
book you know has some decent info but it's really old now and it was outdated
before it even hit the shelves especially when it comes to the whole
anabolic window idea. So worse yet he confused it with actual science. A lay
book is not going to be scientific -it's meant for laypeople to absorb and digest,
so a big big mistake. Now the change I tried to do based on nutrient timing was
in this book -a textbook. This is very different from a lay book, this is
award-winning 2015 most delicious for my dog -loved to chew on this thing, but
ultimately it's a great book, in terms of these science. So I co-author a chapter
with Dr. Josh Cotter about nutrient timing, the window, the transient dosing,
or short-term dosing that we need. I don't make any money off this, it's just
a very thorough lit[erature] review. Credit to the editors Dr's Lonnie Lowery and Joey Antonio.
This is a great resource. Myth number six is going to be MASSIVE carb doses. I
don't know why these are still pervasive, but three to one carb to protein ratio
-even a four to one carb to protein ratio after strength training. Come on,
that's insane! And the author in this video actually suggested one gram of
carbs per pound of body weight a couple hours after train. That is INSANE. We just
don't deplete that much glycogen when we're training -we don't! If you want more
info on that, got another textbook chapter in here. This time co-authored
with Anthony Almada who I mentioned earlier. The guy's an absolute Rock Star when
it comes to supplementation, but especially carbohydrates. We go into a
DEEP DIVE in this textbook -again this is very heavy science, it's not an easy read.
I don't make a dime from it, again, but it is a great resource. So what are we
looking for in terms of repletion of carbs after training? Well it really
depends on what you're training. So if you're doing a heavy leg day you're
going to need a little bit more. If you're doing biceps, you're not
depleting much glycogen, especially for say, powerlifters, Olympic weightlifters
-you're just not depleting glycogen. Now this doesn't mean you don't want to be fed
for the workout -you definitely want to have your pre-workout carbs and I'll get
to that in a second, but as far as post-workout carbs, we just don't need
that much after strength training. SideBarr: you get bonus points if you
recognize the original Top Ten Post-Workout Nutrition Myths article
from T-Nation back in the day. I think this one really kicked off the whole
paradigm shift for nutrient timing. I'm really proud of it, but apparently people
are still being fed the old-school info. That's something we need to change, we
need to advance the conversation. After that article on T-Nation, I expanded on
the concepts of my first two books called The Anabolic Index. These are
lay books -they are not meant to be thorough science reviews -these are not lit[erature]
reviews. Okay these are meant to be read and digested by the average athlete -very
different from the textbook chapters I mentioned earlier. Myth number seven: the
idea of using 20 to 30 grams of carbohydrates to get an insulin spike
after your workout -the idea being to not only store more glycogen, but actually
increase creatine uptake into muscle. Wow, this is something I did for YEARS. I
screwed this up for SO long. Unfortunately it turns out we need about 70
to 80 grams to get an insulin spike high enough to really drive that creatine in
there. I discussed this in my creatine video -this is where my research
experience at the Johnson Space Center comes into play, working for NASA, very
cool experience, we get into moon landing, old school stuff and ultimately I was
working with a radioactive poison to do research on [mechanisms of creatine transport]. I cover that in the
creatine video, I'll link to it that one you definitely have to check out but
suffice it to say you need a lot of carbs to get the insulin high enough to
get the creatine into your muscle. So contrast these ideas of consuming a lot
of carbs after your workout, but you want a spike with 30 grams after our workout.
These two ideas are incompatible. The way around that is to look at the
creatine video, I also covered a bit in the beta alanine video, these are all linked
-check it out, fully referenced. It's an extrapolated theory but there's a lot of
rock-solid research behind it. Myth number eight: the idea that insulin
is the most anabolic hormone in the body and there's a catch to that because it
IS technically the most anabolic hormone in the body, but this is biochemically
speaking. Because it's very anabolic for carbohydrates and fats -it's great for
storing carbs and fats in our body. It doesn't really matter for protein -I
bought into this HARD. I tried to keep my insulin high for many years, much to the
detriment of my body composition because it turns out insulin, we do need it for
muscle growth, but we only need a little bit. We don't need that much. So the idea
of keeping insulin high -higher is not better. It's going to be one of those
things that you have a little bit of insulin with your protein containing
meal -protein is going to stimulate a bit of insulin. Anyway you're going to be
covered, you don't need a lot of insulin for muscle growth, adaptation, recovery.
Hopefully in presenting my mistakes I get away from the concept that I'm just some
dick pointing the finger at somebody who's screwed up. No I'm trying to show
that you know, we've all been there. I've probably screwed up more than anyone
else and hopefully showing this, you can learn from my mistakes. There's no reason
to continue with something that's not working, unless you really like it then
go ahead. But I'm not trying to take anything away from you, just keep doing
what you want to do. It doesn't mean you have to listen to any of it -I mean
experience is often the best teacher, but I'd feel negligent if I didn't share this
information, maybe help you save some money, time, effort, whatever it is. Myth
number 9: antioxidants. Man I bit into this one HARD -the idea of using things
like vitamin C, vitamin E, NAC or N-acetyl cycteine after training to mitigate that
stress, that oxidative stress that we fear so much. It turns out we might actually
be hurting our gains when we do that because we often confuse "stress"
with something bad. Stress isn't necessarily bad, in fact the very reason
we train is to induce stress! It's called eustress or positive stress. That
causes our body to adapt, so stress isn't necessarily bad and when we take away
that stress[-stimulus] after training, we could be hurting our gains. This is especially
important for athletes in a hypertrophy phase, people looking to change their
physique, bodybuilders. Now conversely in-season team sport athletes might
actually benefit from antioxidants, but that is a topic for another video. I will
link to that once I do -that one's a big BIG topic -one that we screw up quite a
bit and I screwed up for years. Myth number 10 a bit of a warm down: the idea
that cortisol is going to be high after training so we try to mitigate that. This
is largely based on fasted research. Now when I would do research we would always
have our subjects fasted because it helps remove or eliminate a lot of the
variables in the research, so we have a higher fidelity result. But in terms of
actual training, we're going to be fed before our training there's no reason
you want to go into a workout fasted, so especially for strength training you're
going to be fed, it's going to mitigate that cortisol response, it's not
something you need to worry about. Okay so what's the take-home here? Well I have
to preface by saying even though I'm CSCS and recognized strength coach [RSCC] with the
NSCA, and the dual certified sports nutritionist [CISSN, Pn-1] I don't make
recommendations or prescriptions -it's just a CYA thing, but I can tell
you what I do and what I would probably do in your situation. So again, check out
the other videos because there's a lot of info, so I can't cover everything here. But
pretty simply I make sure I'm fueled for the workout.
Now remember that the workout is the stress-stimulus to which our body's
going to adapt. So it's "great" that there's a lot of focus on the 24-48 hours after
the training bout, but it's really the stimulus that's going to come from the
workout itself, so you want to make sure that's optimized. This means having your
carbohydrates. I include things like creatine, beta-alanine,
I include my branched chain amino acids (BCAAs). Again I refer to all this in the
different videos -heavily based on the research, right now it's extrapolated
theory, but I think it's pretty tight. This is going to be the topic of my
fourth book, I'll link to it as soon as it's available in the discussion. Now
another tip: to consume these nutrients you often have to be fasted. So what this
means is you fast for a time before consuming these ingredients, these
supplements, then consume them 30 or so minutes before your workout, have your
lift, and THEN I would consume a whey protein, a fast digesting absorbing
protein. And it's NOT because there's a magical post-workout window! This is a
KEY POINT it's because nutrient timing is based on the preceding mea!l That's
the key, that's the key to nutrient timing that so many people miss.
It's something we need to fix and I think this video is going to help with that. So
there's a break down of the top 10 post-workout nutrition myths if you
found this video helpful share it with someone -they just might owe you a
protein shake. I love having people advance the
conversation and leave me comments in the discussion below. I'm David Barr until
next time Raise The Ball
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