Glucose/ Fructose post exercise for maximal protein synthesis.

  • Cortisol is released during a stressful period on the body like weight training. It comes from the adrenal gland and is released into the system which increases the craving for high energy foods like sugar’s and sweets. But since glucose during a workout is depleted would an increase of sugar’s be good for the system post workout for glucose muscle levels? and would this be best as a complex or a simple sugar.
    In theory it sounds like this would increase cortisol which can then combine with T4 to increase protein synthesis.

    Also is there any way to stop the body’s insulin levels to spike from simple carbs by increasing either protein or fat intake? Does the body automatically regulate the systems to even out the production of t4 into t3 or do we need to get the caloric intake down to a science for maximal gains.
  • As this post has 800 views and no responces I felt like maybe I may need to rework the question so it was more accessable.

                     Cortisol is released during a stressful period on the body like weight training. It comes from the adrenal gland and is released into the system which increases the craving for high energy foods like sugar’s and sweets. But since glucose during a workout is depleted  would it be better to have a simple or a complex carb to help with the absorption of protein? This would also be important to help with replenishing glucose in the system.

       In theory it sounds like this would increase cortisol which can then combine with T4 to increase protein synthesis.

    Also Does protein or fat consumption stop cortisol from spiking in the system?
          

  • Post workout nutrition greatly depends on what you eat pre-workout. Most published studies do not include any kind of pre-workout fueling. Ingestion of nutrients will take time to digest and most people are still digesting when they finish their workout. This reduces any need for immediate post workout consumption. 

    Though, if you were to train fasted, a simple carb would be ample enough to spike insulin. That does not equal protein synthesis because glucose does not cause an anabolic response. But carbs coupled with protein post workout will definitely give you a more increases protein synthesis than just protein alone. 
  • Thanks Fredrick. Was worried no one ever got on here anymore. 

    So as a peri workout meal. (I usually call it peri workout when an hour before) In your opinion am I doing pretty good with scrambled eggs and whole wheat toast with a spoonful of peanut butter or some almonds? 
  • What really matters is daily intake of nutrients and not so much a single food or meal. First make sure you are hitting your macronutrient numbers at the end of the day. From that point, seeing as you will be in a post-prandial state once you eat breakfast, it all comes down to personal preference. Personally, I love working out on a full stomach because I feel powerful in the gym that way. Some people like to work out fasted. You will more than likely get the best results by choosing a pre-workout meal that allows you, personally, to perform at your best.