Opinions, facts, whatever you got...

[Muffrazr]

I was just reading "Down with the sickness" on Bodybuilding.com. I'm fairly certain I'm not eating enough carbs, but I'm slowly getting back into the routine of eating a lot. I'm still struggling to get 2500 clean calories down.

I know I'm getting enough protein, but seeing as I'm not getting enough carbs, I'm wondering if my protein is actually making to the muscles after a workout.

My question is... Can I add a couple saccharin (sp?) tablets to my after workout protein to kick off an anabolic response and get the protein to the muscles for recovery? Is there a better option that isn't loaded with sugar?

Did I even ask that right?

Hopefully those that are more knowledgeable can lead me to a better idea.

[Muffrazr]

The large insulin spike is kind of cause and effect because you must eat enough carbs post workout to spare protein and kick start the wheels of recovery (in as little as 4 hours), once glycogen is refilled then protein breakdown levels off and buildup begins. Now the large amount of insulin shuttles those extra ingested aminos into the muscle, without enough insulin most of that protein will just circulate until converted to glucose, which will cause more insulin to be released which will shuttle a bit more protein into the cell while the body forms more glucose from ingested protein leading to more insulin and the process will keep cycling until enough glycogen is stored.

This cycle is what causes the slow recovery process, as your body must make the glucose it is deprived of from protein. The take home message here, carbs spare amino acids because your body will manufacture glycogen from amino acids (protein) if it is deprived of the carbohydrates it needs to meet its glycogen needs.


^^^^^ That is mainly where my question stems from.

[SuperWho?]

If you are worried about sugars after a workout, don't. You need the carbs postworkout coupled with protein.

A very popular approach, though tough to chug down is to put a scoop or two of protein in a bottle of gatorade mix well and drink fast. You need a fast burning carb, so another option would be a couple slices of white bread.

I have never heard of someone taking saccharin tablets though.

[Muffrazr]

Simple enough, thanks.

I'm doing pretty good with the tough to get down stuff.


Also, in that article, it mentions that anything under 100 carbs a day is carb reduction. I doubt I'm even able to get 65 carbs in a day with what I eat.

How are y'all getting the carbs you need while maintaining a healthy calorie intake?

[SuperWho?]

Simple enough, thanks.

I'm doing pretty good with the tough to get down stuff.


Also, in that article, it mentions that anything under 100 carbs a day is carb reduction. I doubt I'm even able to get 65 carbs in a day with what I eat.

How are y'all getting the carbs you need while maintaining a healthy calorie intake?

There are carbs in almost everything you eat. Sugars are carbs, but not the only carb. Anything under 100 is super low IMO. There should be some nutritional calculators on bodybuilding.com to help you get an idea of how many you need according to your size and goals. Just type nutritional calculators in the search bar.

[Sean88gt]

Link the article Shitdick!

[StellarKart]

It sounds like you're eating next to nothing, or you're not properly reading the nutritional labels on what you're eating. 65g of carbohydrates is about a couple cans of a soft drink. 2500 calories should not be difficult to get down in a day, especially if you are supplementing with a weight gainer. If you need more carbs, carry a loaf of bread with you, make a PBJ, eat some fruit or vegetables.

Besides taking a supplement that either naturally or unnaturally increases the amount of free testosterone in your blood, your body will use whatever amount of protein it needs to rebuild muscle*, however I would still be taking in carbs after a workout in order to replace lost muscle glycogen.

*There is a threshold amount of carbs needed to be eaten in a day in order to avoid the body using protein as an energy source. This threshold is fairly low and unless you're starving in a third world country, you're above this threshold.

[Muffrazr]

Link the article Shitdick!

There, Lazy!!

http://www.bodybuilding.com/fun/maki5.htm

[Muffrazr]

It sounds like you're eating next to nothing, or you're not properly reading the nutritional labels on what you're eating. 65g of carbohydrates is about a couple cans of a soft drink. 2500 calories should not be difficult to get down in a day, especially if you are supplementing with a weight gainer. If you need more carbs, carry a loaf of bread with you, make a PBJ, eat some fruit or vegetables.

Besides taking a supplement that either naturally or unnaturally increases the amount of free testosterone in your blood, your body will use whatever amount of protein it needs to rebuild muscle*, however I would still be taking in carbs after a workout in order to replace lost muscle glycogen.

*There is a threshold amount of carbs needed to be eaten in a day in order to avoid the body using protein as an energy source. This threshold is fairly low and unless you're starving in a third world country, you're above this threshold.


I'm barely eating more than nothing, according to my goals.

I'm still training my self to eat again. In the last year I've lost 50 lbs. Honestly, I lost all that within about 6 months, but I've maintained the fat loss.

I'm now building muscle, but I don't eat enough.

I am changing back over to white breads instead of wholegrains. PB and J sandwiches with banana will be my best bet.

I get full real fast, but it's slowly changing.

[StellarKart]

I'm barely eating more than nothing, according to my goals.

I'm still training my self to eat again. In the last year I've lost 50 lbs. Honestly, I lost all that within about 6 months, but I've maintained the fat loss.

I'm now building muscle, but I don't eat enough.

I am changing back over to white breads instead of wholegrains. PB and J sandwiches with banana will be my best bet.

I get full real fast, but it's slowly changing.

I'm the same way about getting full. A good way to push through that is to eat just slightly more than you normally would at a meal. So for instance, if you're used to eating two eggs in the morning, eat three till you get used to it, then bump it up again, things like that.

[Muffrazr]

Yeah, I'm getting there. Today has already been an improvement from yesterday.

Today, I had my usual bowl of Special K, but a larger portion. Then I munched on a can of spanish peanuts, at least half of the can. I just got back from quiznos with a regular sized sandwich, sun chips, and a chocolate chip cookie.

However, I could only eat half of the sandwich for now. Just as soon as my stomach feels like it has stretched a little and the discomfort goes away, Ill eat the other half. A little later I'll eat the chips, if I can. Not sure if I'll get to that cookie today.

[SuperWho?]

Yeah, I'm getting there. Today has already been an improvement from yesterday.

Today, I had my usual bowl of Special K, but a larger portion. Then I munched on a can of spanish peanuts, at least half of the can. I just got back from quiznos with a regular sized sandwich, sun chips, and a chocolate chip cookie.

However, I could only eat half of the sandwich for now. Just as soon as my stomach feels like it has stretched a little and the discomfort goes away, Ill eat the other half. A little later I'll eat the chips, if I can. Not sure if I'll get to that cookie today.

Skip the cookie and spring for extra meat. If you can only stomach so much food, try to limit the useless stuff. If your gonna add something, do like Stellarkart said and up the protein.

[The Raven]

Eat mor chikin.

[SuperWho?]

Eat mor chikin.

Lol. The cows have been right this whole time.

[Muffrazr]

I'm still eating clean, minus that one cookie. No sodas. I get my 1.5g of protein/pound, sometimes 2g if I eat some junk, which very rarely happens.

After reading that article I linked, it occurred to me that I'm starving my body of carbs, thus lessening the amount of protein making it to my muscles.

Thanks for all the advice, folks. Obviously, I'm still learning.



EDIT: So far today, I've gotten in 120grams of protein, and 95 grams of carbs. Usually, I would still be around 40 grams of carbs by now.

[Muffrazr]

Wow!! What a vast improvement on last night's workout. It would've been even better if I would've been able to get to sleep last night.

My muscles didn't gas out until after they got a good workout. They aren't as sore either.

I know I'm still not up to par with enough carbs, but I can see the light.

[Taylor]

Pro tip: Bananas have 51g of carbs.
Bad side: Also has 28g of sugar. :/

[SuperWho?]

Pro tip: Bananas have 51g of carbs.
Bad side: Also has 28g of sugar. :/

You just opened a can of worms.

[DON SVO]

Pro tip: Bananas have 51g of carbs.
Bad side: Also has 28g of sugar. :/

And?

[Muffrazr]

Sure, bananas have a good bit of sugar, but it's a fast burning carb, right?

The way I see it, for me, is I don't get much sugar in my daily diet. This type of sugar is much easier for my body to work with. Not to mention almost a necessity. I certainly need the carbs, so bananas are win win, for me.

I really wish I would've gotten better sleep last night. I bet tonight's workout would be even better. It'll still be good, but man. Oh well, I'm not trying to change overnight.

[SuperWho?]

I really wish I would've gotten better sleep last night. I bet tonight's workout would be even better. It'll still be good, but man. Oh well, I'm not trying to change overnight.

I had an old school lifter tell me something one time when I was talking about trying out a new supplement years ago, changed my life and I never saw better results. He said, " All you need are the big three, Eat Big, Lift Big, Sleep Big."


Sometimes, it's that simple.

[Taylor]

And?

I meant to quote Muffrazr and his lack of carb intake.

But good job reading the thread and figuring that out by yourself.

Oh wait...

[Taylor]

Sure, bananas have a good bit of sugar, but it's a fast burning carb, right?

The way I see it, for me, is I don't get much sugar in my daily diet. This type of sugar is much easier for my body to work with. Not to mention almost a necessity. I certainly need the carbs, so bananas are win win, for me.

I really wish I would've gotten better sleep last night. I bet tonight's workout would be even better. It'll still be good, but man. Oh well, I'm not trying to change overnight.

Some people freak out about sugar so I figured I'd toss that in there just incase you were one of said people.

[Muffrazr]

Some people freak out about sugar so I figured I'd toss that in there just incase you were one of said people.

I was one of those people while I was dropping fat. Now I'm re-adjusting. Hopefully my sleep patterns will even out soon.

[88Whitepony]

I've heard nothing but bad news from saccharine...

However, a good alternative I use is Waxy Maize. Whereas proteins help with muscle rebuilding, carbs refuel and replenish. Of the various types available, Waxy Maize Starch and Trehalose are two of the best. Waxy maize starches are long-chain, highly-branched, exceptionally-dense complex carbohydrates that are rapidly absorbed.

Dextrose and Maltodextrin, as opposed to Saccharine :banana:

[Muffrazr]

I've heard nothing but bad news from saccharine...

However, a good alternative I use is Waxy Maize. Whereas proteins help with muscle rebuilding, carbs refuel and replenish. Of the various types available, Waxy Maize Starch and Trehalose are two of the best. Waxy maize starches are long-chain, highly-branched, exceptionally-dense complex carbohydrates that are rapidly absorbed.

Dextrose and Maltodextrin, as opposed to Saccharine :banana:


Yep, on top of that. I appreciate the advice, though.

I've heard a few people talking about the starch you're referring to as well.

I'm actually simplifying my approach. I like the idea of eat big, lift big, and sleep big. It's also cheaper.

I've found pretty simple ways to get the highlighted stuff just prior to my protein after a workout for fast absorbtion and peice of mind that my protein isn't turning into glucose too much.

[DON SVO]

I meant to quote Muffrazr and his lack of carb intake.

But good job reading the thread and figuring that out by yourself.



Oh wait...

I'm well aware of you quoting Robert, however you obviously can't process that I was questioning your "oooo, gee willickers, it's got them SUGARS in it!" comment. Whatever. Carry on. I'm too tired to write a fucking novel on what carbs do for muscular protein uptake.

[bert89coupe]

i'm with you Robert, i still can't eat much at one sitting. Hell, i just now starting lifting heavier weight lol

[Muffrazr]

i'm with you Robert, i still can't eat much at one sitting. Hell, i just now starting lifting heavier weight lol

I've found that if I get up a little earlier than usual and automatically grab a bowl of cereal (special K) with my cup of coffee, then my metabolism really kicks off, and I'm needing another bowl of cereal within 2.5 hours. It's usually the 2nd bowl where I'll add in some protein. Then the cycle starts off for eating every three hours. I'll always push myself just a little past full until I'm a couple hours away from going to the gym. Then I'll snack on crackers or pretzel sticks while I'm working out. Both of those items have Maltodextrin and/or dextrose, so that my body is continually trying to get the protein I take in to the muscles.

By the time I get off work and to the gym, I'm ready to pump.

[Muffrazr]

FWIW, I'm probably just barely eclipsing 2700 clean calories now, with good carbs, but I'm gradually getting more and more comfortable with eating so much. In my mind, I feel like these gradual gains will stick around much longer than a fast jump in diet and size.

[SuperWho?]

In my mind, I feel like these gradual gains will stick around much longer than a fast jump in diet and size.

They do, and it's a lot better quality muscle you put on.