Diet, Nutrition and SupplementationPost here for supplement reviews or nutritional advice. If you're trying to get "ripped abz" THIS is where you should be.
Hey all,
New to forums, but long time reader. Started reevaluating my position on supplements (was hard into Shaklee). I've been looking around to find something with a decent carb to protein ratio and am not turning up much other than EAS Myoplex.
Most seem to have 2-6g carb to 20-30g protein. I have always been taught that carbs were needed to restore burned Glycogen stores post workout. Is there something I'm missing or do most supplement just not cater to this theory?
Also, does anyone have any good quality Whey brands with a decent carb/protein ratio? (50c/50p to 70c/30p)
Because I'm not just looking for myself, I'm looking to get new products in the gym I work at. Most of my clientele are trying to loose weight and shooting pure sugar into their system is something I would rather avoid. Looking for quality here.
*Edit- I understand that post lift is the one time of day where high glycemic load foods may be appropriate or even needed, but personally, the jury is still out.
I understand now. However... Any protein powder you get that has carbs will be sugar (or something like malto) carbs. That's pretty much all they put into those things for carbs.
If you're looking for something to sell that's more "balanced," you can look at Muscle Milk and Muscle Milk Light. They taste good, too.
Many people need more protein, so I have no problem with you hooking them up there, but you might suggest they drink a protein shake (from you) and then have a meal in an hour or so.
If they've been eating a decently balanced diet all day, then they don't need the carbs post workout, either. The protein drink might help tide them over until the meal, too.
I understand now. However... Any protein powder you get that has carbs will be sugar (or something like malto) carbs. That's pretty much all they put into those things for carbs.
If you're looking for something to sell that's more "balanced," you can look at Muscle Milk and Muscle Milk Light. They taste good, too.
Many people need more protein, so I have no problem with you hooking them up there, but you might suggest they drink a protein shake (from you) and then have a meal in an hour or so.
If they've been eating a decently balanced diet all day, then they don't need the carbs post workout, either. The protein drink might help tide them over until the meal, too.
Guess that makes sense to put all carbs in the form of sugar when you think about cost.
But, using your balanced diet example, if they take only a protein based supplement post workout, won't most (50%) of that protein be used in energy conversion to the blood stream to restore glycogen stores? Leaving less raw protein available for protein synthesis?
I'm still kind of new at this (6 months) so let me know if I've got my head up a**.
There are no conclusive answers to your specific question, but these points may help your clients make the best decisions.
Protein supplementation has been repeatedly shown to improve muscle anabolism after a workout with a variety of techniques. Some techniques include 20 grams of whey protein alone, milk (8 grams of protein and 12 grams of carbohydrates), and 1-to-1 protein/carbohydrate solutions (0.15grams/kg). As you can see they have a variety of different protein/carb proportions.
Protein supplementation's effect on glycogen stores has not been directly evaluated. Some amino acids are glycogenic, but after a workout they are theoretically going to assist in providing energy during the post-workout return to resting VO2, and not restoring glycogen. (Atleast theoretically not as quickly as either high or low glycemic carbohydrate)
Carbohydrate ingestion at loading doses is shown to be important for glycogen restoration in athletes. Higher doses may not be needed for average gym-goers as their glycogen storage limit is lower.
All this science is well and good, but what is the big picture?
I suspect the best approach for an average gym-goer trying to lose weight is to calculate the the amount/composition the individual needs during the day. Split those requirements into meals and snacks. Then suggest one of the snacks as a post-workout snack that fits into this ultimate plan. I do not see why it should not simply match their diet plan (healthy goals may include 50-60% carb/20-30% protein/20-30% fat with reduced caloric balance). Some options off the top that mimic this approach are 2 cups of skim milk post workout, muscle milk, or peanut butter on apple slices.
Simple diet planning guides can be found online. One option includes Cloud9Fitness' Metabolism and Fitness Nutrition course. It includes computer applications that make these calculations easy to perform with a client during a consultation.
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This article/message is posted by a representative of Drs. L. Scott, MD, A. Rowe, MD, N. Washmuth, DPT, CSCS, and the Cloud9Fitness team. www.cloud9fitness.com
There's simply no way that the average gym-goer, looking to lose fat, is going to have depleted glycogen stores in their workout. Even with a specific depletion workout it's hard, even if they've been on a low carb diet.
Most of the PWO studies seem to have been done after the people had fasted overnight, so the response is not what we experience in real life.
There are a couple of threads on pwo (or peri-workout) nutrition vs just eating food on a regular basis, but I can't find them at the moment. Maybe someone else will find a link.
That being said, I use shakes for convenience. I keep two bottles with a serving of protein powder in my gym bag, and if I haven't eaten in a while, I use that before and after. If I feel like I need some carbs, I have some fruit or something with it.
I prefer eating a burger or some tacos a couple of hours out, followed by a meal when I get home, though. I don't like to waste my calories on a drink that's gone in 30 seconds.
is this in general recommending to try or recommending that you could offer for sale? because I like the mail order protein from trueprotein but that isn't the same as recommending a powder in a jug that you could offer for sale.
I like trueprotein cold-filtered whey isolate, unsweetened, unflavored - and then I buy the flavorings (with sweetener) from them as well and make whatever I want.
if you look around there are a couple of threads on protein powders.
I'm super picky about my PP, and so far (after trying dozens), I LOVE my Nitrean from At Large Nutrition. I never thought I'd look forward to my protein shake, but I do now! (I like to mix the chocolate and vanilla). Everyone's tastes are different, and you may need to do some experimenting, like I did. But, not everyone is as picky as me, either!
Carb to Protein ratio in supplements?
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