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Fitness, Exercise and Sport
Recommended reading for low carb/muscle workout
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<blockquote data-quote="LaoDan" data-source="post: 2283893" data-attributes="member: 524245"><p>yep, it seems the GLUT-4 pathway is insulin dependent and is highly up regulated by intensive exercise. Source:</p><p><a href="https://pubmed.ncbi.nlm.nih.gov/23899560/" target="_blank">https://pubmed.ncbi.nlm.nih.gov/23899560/</a></p><p></p><p>What I’m doing is eating my carby meal within one hour of my workout. Carby for me equals less than 30gr. All subsequent meals are back on the keto plan (higher protein tho). I drink zero carb BCAA during my workout. And add in a whey protein shake somewhere after said workout. </p><p></p><p>no workout, no hypertrophy, then no added carbs. My theory is that the excess protein from my meals is enough to activate enough insulin to feed the cells .</p><p></p><p>I don’t have a big data set, just about 28 days on a libre an poking. The results are, I do not spike eating carbs directly after my workout. I have only tested < 50grams. However, I do spike if I eat those exact carbs outside that one hour window. Timing is key.</p></blockquote><p></p>
[QUOTE="LaoDan, post: 2283893, member: 524245"] yep, it seems the GLUT-4 pathway is insulin dependent and is highly up regulated by intensive exercise. Source: [URL]https://pubmed.ncbi.nlm.nih.gov/23899560/[/URL] What I’m doing is eating my carby meal within one hour of my workout. Carby for me equals less than 30gr. All subsequent meals are back on the keto plan (higher protein tho). I drink zero carb BCAA during my workout. And add in a whey protein shake somewhere after said workout. no workout, no hypertrophy, then no added carbs. My theory is that the excess protein from my meals is enough to activate enough insulin to feed the cells . I don’t have a big data set, just about 28 days on a libre an poking. The results are, I do not spike eating carbs directly after my workout. I have only tested < 50grams. However, I do spike if I eat those exact carbs outside that one hour window. Timing is key. [/QUOTE]
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Recommended reading for low carb/muscle workout
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