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Day 10!

(All logs that were submitted by Wednesday noon are responded to! )

Carb quantities and post workout

Just a few quick notes that were consistent themes from all the logs last week.
Post workout: make sure you get some carbs in your post workout shake. This will help with performance, and if you train in the evening, maybe even benefit your sleep because you’ll recover better.   In addition,  get a carb (or carb supplement) in/with your protein after the WOD – white rice, coconut water, CarboGain, Karbolyn, good old fashioned powered waxy maize or maltodextrin (last two are cheapest).  Carbs replenish the muscle glycogen you used up during the WOD and speed up recovery.
Questions re: training late in the day, post workout and dinner specifics:  the 30-50+ grams of carbs in the post workout shake WILL help with recovery. Consuming fast digesting carbs  causes an insulin spike and we want this post WOD to help drive the nutrients into the empty, worked out muscle cells.  Training makes us more insulin sensitive and whey protein itself can create an insulin spike because of it’s magic mixture of branched chain amino acids and the higher level of leucine in whey (which is why whey is superior to egg and beef protein for muscle synthesis).  Empty muscle cells gobble up the protein for repair and the carbs to replenish muscle glycogen stores so you’re recovered and ready to train the next day!  We believe that window of insulin sensitivity is about 30 mins to 45 mins post WOD.  Once that window closes (where we’re all insulin sensitive and soaking up protein and carbs in the muscles), we go back to normal servings of carbs.
Quick note:  When you’re trying to lean out, post workout is the ONLY time of day you want an insulin spike because insulin is a storage hormone.  It also helps us store nutrients, but also…fat.  This is why lowering the portion of starches to 1/2 cup of 25 grams per meal when you’re trying to lean out is a good idea….it helps balance blood glucose levels throughout the day, keeping you level in your cravings for food (or sugar too!).  Diabetics are told to keep carb “exchanges” to two per meal – a carb exchange through the ADA (or whatever they’re called now) is 15 grams of carbs…so 30 grams of carbs max per meal…nice steady balance of blood sugar throughout the day.
Potatoes digest slower than white rice, just FYI. And yes, brown rice digests slower than white, but it’s simply not ideal from a health standpoint.  (reference: https://ancestral-nutrition.com/why-white-rice-is-healthier-than-brown-rice/).
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