6/18/12

No WHEY! why you should only take whey post workout

We should know that when it comes to post workout nutrition whey protein is king. By properly taking in post workout nutrition we know that recovery time increases, DOMS decreases, strength levels can increase, and so on. What can get confusing is what to take post workout and why?

I usually recommend a combination of sugars [maltodextrins, dextrose, etc.] to spike blood insulin levels, but recent research has shown that Whey protein alone spikes insulin levels enough to be effective in post workout storage. If the goal is weight loss combined with saving muscle than this could allow for less carbs and still proper nutrition.



Mouse pancreatic islets were incubated with serum drawn from healthy individuals after ingestion of carbohydrate equivalent meals ofwhey protein (whey serum), or white wheat bread (control serum). In addition the effect of individual amino acid combinations on insulin secretion was also tested. Furthermore, the stimulatory effects of whey serum on insulin secretion was tested in vitro in the absence and presence of a GIP receptor antagonist ((Pro(3))GIP[mPEG]).
Postprandial amino acids, glucose-dependent insulinotropic polypeptide (GIP) and glucagonlike peptide 1 (GLP-1) responses were higher after whey compared to white wheat bread. A stimulatory effect on insulin release from isolated islets was observed with serum after whey obtained at 15 min (+87%, P < 0.05) and 30 min (+139%, P < 0.05) postprandially, compared with control serum. The combination of isoleucine, leucine, valine, lysine and threonine exerted strong stimulatory effect on insulin secretion (+270%, P < 0.05), which was further augmented by GIP (+558% compared to that produced by glucose, P < 0.05). The stimulatory action of whey on insulin secretion was reduced by the GIP-receptor antagonist (Pro(3))GIP[mPEG]) at both 15 and 30 min (56% and 59%, P < 0.05).
Compared with white wheat bread meal, whey causes an increase of postprandial insulin, plasma amino acids, GIP and GLP-1 responses. The in vitro data suggest that whey protein exerts its insulinogenic effect by preferential elevation of the plasma concentrations of certain amino acids, GIP and GLP-1.[1]

Increased Plasma Amino allows for greater protein synthesis, reduced cortisol levels and increased muscle glutamine. Therefore by substituting some of the post workout carbohydrates with Whey protein isolate we can increase Plasma Amino acids and increase insulin levels. To further this reaction while keeping Carbs low add a combination of Isoleucine, leucine, valine, and lysine.
Post workout shake on a serious Keto diet:
40 gr Whey protein
10-15 gr BCAA mixture
Leucine
15 gr Maltodextrin

1-Salehi AGunnerud UMuhammed SJOstman EHolst JJBj√∂rck IRorsman P.(May 2012) The insulinogenic effect of whey protein is partially mediated by a direct effect of amino acids and GIP on beta-cells. Retrieved. http://www.ncbi.nlm.nih.gov/pubmed/22647249

3 comments:

  1. so some (about 15g) carbs are good postworkout but not as much as originally thought, correct? do you think more intense workouts require more postworkout carbs than "easier" or workouts of smaller bodyparts?

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  2. I believe [and im not always right] that when dieting we may not need to focus on restoring the glycogen system since that's not the goal, the goal is to cut. However if were focused on athletic performance than increasing carbohydrates wont hurt. Its about the goal and then the timing.

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  3. yeah true but still need carbs to be restored to recover and have energy

    ReplyDelete

About Me

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BS, MS - exercise Physiology
EPC - Board Certified Exercise Physiologist

Published Thesis
The impact of three different forms of warm up on performance

Graduate from Midwestern State University, founder of Endunamoo Barbell Club, and Endunamoo Strength and Conditioning. Working to help athletes physically reach their goals and achieve scholarships while spiritually pouring into as many people as possible on all platforms.