Original Article
Clep Note Version...PWO Myths
1. Replenishing Glycogen Needs to be a Focus of PWO.
--In other words, muscle glycogen will be restored whether we make it a priority or not. This way, even those who can’t escape the dogma of having to rapidly restore glycogen get their fix, while at the same time, unknowingly assisting with muscle protein recovery.
2. Pre workout Nutrition will divert blood flow away from muscles during the workout.
--One of a plethora of excuses made in an attempt to resist preworkout nutrition; this myth actually makes a lot of sense…until you become familiar with the physiology of hormones. Looking deeper, we can find that the insulin stimulated by food intake, actually enhances blood flow and subsequent nutrient delivery to muscles
3. The post workout meal is the most important meal of the day
--Mini-Summary: Nocturnal feedings, breakfast, preworkout meals, and multiple post workout meals can be more beneficial for muscle growth than a single post workout meal.
4. There’s a one-hour window of opportunity for protein synthesis following a workout.
--Tipton and colleagues (2003) examined responsiveness of protein synthesis for a day after a workout, and found it to reflect a 24 hour enhanced level. That’s right folks, a FULL DAY! This means that having a morning shake will have the same impact on muscle protein synthesis as one consumed following the workout!
5. Consuming the drink immediately following the workout will elicit the greatest protein synthesis.
--Comparing research that used drinks consumed immediately after a workout (Tipton et al., 2001) versus those ingested an hour after training (Rasmussen et al., 2000), the results are surprising: it seems that post workout meal ingestion actually results in 30% lower protein synthesis rates than when we wait!
6. The best meal to consume following a post workout meal is a good SOLID meal.
--This landmark research shows that the best thing to consume after our post workout meal is… another protein shake! In fact, if we time it right, we’ll get the same huge increase in protein synthesis.
7. Insulin sensitivity is enhanced for an hour following a resistance training bout.
--The more common response to strength training is an increase in insulin sensitivity (Fujitani et al., 1998; Miller et al, 1984), and brand new data show even the acute effect from a single bout lasts for over 24 hours (Koopman et al., 2005). So while we’ll have an enhanced whole body insulin sensitivity following resistance training, this effect is even greater for 24 hours following exercise!
8. Whey is a "fast" protein, ideal for post workout.
--You know what? This research stands today, because compared to casein, whey protein really is fast! Then again, a tortoise is also fast compared to a snail, but that doesn’t mean we want to take a tortoise to a greyhound park.
9. Using antioxidants post workout enhances recovery.
--It seems that there are pro-oxidant effects happening here, meaning that the "antioxidants" actually started causing the damage they were meant to clean up!
10. Aspirin and ibuprofen are good anti-inflammatories for muscle recovery.
--Essentially we get the worst of all worlds when combining nonsteroidal anti-inflammatory drugs (NSAIDS) like aspirin and ibuprofen, with strength straining.
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