Avoid Carbs and Stimulate Amino Acids Uptake

best post workout mealFebruary 19th. 2010 – You’ve probably heard that eating a high carbohydrate meal after training is better than a low carb meal. However, this may not be the case. Keeping post-exercise carbohydrate consumption low can prolong the nutrient uptake window created from training (via increased insulin sensitivity). (1) This is because training increases the muscle cells demand for nutrients, including amino acids, for repair and sugars to replace muscle glycogen.

The resulting increase in insulin sensitivity after exercise enhances the flow of nutrients to the muscle cells in need, as well as increases the use of fat as an energy source since sugars are not available. As glycogen stores fill up, however, the cells ability to take up amino acids (for growth) and fat (for fuel) will decrease.

The idea behind the high carb theory is that when you exercise, you use up muscle glycogen. The most efficient way to replenish your glycogen stores is through carbohydrate intake. If your training frequency has you exercising several times a day or every few hours, you’ll need too replace your energy stores more quickly to prepare your body for the next workout, and eating more carbs post exercise will help. If, on the other hand, you train once per day or several times a week and are more concerned with body composition, a carbohydrate restricted eating approach may prove more effective.

References –

1. Amino Acids & Proteins for the Athlete

Mauro D. Pasquale

Taylor And Francis Group 2008 Pages 356-358

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Carbohydrates Can Cause Stiff Joints and Wrinkled Skin

Carbohydrates can cause stiff joints and wrinkled skinNovember 25th, 2009 – Yes, you read that right. Excessive carbohydrate consumption can speed up the aging process by producing nasty molecules called advanced glycation end-products.

Advanced glycation end products (AGE) form in the body when glucose (carbs) attaches itself to a protein (a process called glycation) without enzymatic control.  The more glucose in the blood, the more this process occurs, and the harder it is for the body to reverse the process and/or dispose of harmful AGEs.(1)

Collagen proteins, found in skin, tendons, cartilage, and bones are especially prone to injurious affliction from these glycosalated molecules. As AGEs build up and cause damage to this bodily tissue, the skin will toughen and appear leathery, and joints will stiffen. (1) AGE have also been linked to other age related diseases such as Alzheimer’s disease, cataracts, diabetes, and atherosclerosis to name a few. (3)

Reducing advanced glycation end-products will involve consuming less high glycemic carbohydrates, or making sure you reduce you blood sugar by burning it off shortly after consuming a high carbohydrate meal.

References –

1. The Carbohydrate Hypothesis
Gary Taubes
Good Calories Bad Calories 2007 Pages 191-193

2. Irreversibly glycated LDL induce oxidative and inflammatory state in human endothelial cells; added effect of high glucose.
Toma L, Stancu CS, Botez GM, Sima AV, Simionescu M.
Biochem Biophys Res Commun. 2009 Oct 19 PMID: 19850013

3. Advanced glycation and lipoxidation end products–amplifiers of inflammation: the role of food
Gil A, Bengmark S.
Nutrition Hosp. 2007 Nov-Dec;22(6):625-40 PMID: 18051988

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