Window of opportunity nutrition?

[Guest guest]

Hi

You quoted this :

" If you miss this window of opportunity, there's no way you can

stimulate the muscle adaptations to that extent until after the next

bout of exercise. "

What is your experience in how much difference this makes, lets say

that my post work out food is delayed for some reason what %

difference is this going to make?

Regards

Nick Tatalias

Johannesburg

South Africa

2009/6/11 carruthersjam :

>

>

>

>>

>> Thanks for the info. It did help some but I guess I'm still asking what

>> the guidelines are for a breakfast for a person trying to lean up vs bulk?

>> >>

>

> For breakfast for both:

> 1. Increase protein intake

> 2. Add more vegetables

> 3. Add soluble fiber

> 4. Ensure it contains protein and carbohydrates

>

> For leaning eat less & for bulking more.

>

> Reagrding nutrition pre and post exercise the below statement is relevant:

> " When you exercise, " says Ivy, " the muscles become very sensitive to certain

> hormones and nutrients, and you can initiate many highly desirable training

> adaptations if you make sure the correct nutrients are present. This

> increased sensitivity of the muscles only lasts for a limited length of

> time, so the element of time becomes absolutely crucial. If you miss this

> window of opportunity, there's no way you can stimulate the muscle

> adaptations to that extent until after the next bout of exercise. "

>

> ======================

> Carruthers

> Wakefield, UK

>

> It sounded like from the last paragraph in your 2nd reference that the mind

> and other organs are looking for some sugar but maybe much less than what a

> typical smoothie contains? There is sugar in the milk, yogurt, and fructose

> in the fruit so I guess that can easily add up to 40g of sugar. Is there any

> data out there that says 20g is sufficient to break a fast and anything

> above will respond in an insulin spike? The goal is to have a quick on the

> run breakfast at times and since the 3 basic elements all have sugar than as

> a whole they may be too much sugar (even though 1/3 of the sugar is from

> fructose, there is protein in the milk and yogurt). I wouldn't have expected

> it to be a problem but now I can see that it may be, not sure.

>>

>> Referenced paragraph:

>> " After an overnight fast, insulin secretion decreases and glucagon

>> secretion increases. This leads to a decrease in glycogen synthesis and to

>> an increase in glycogenolysis (Fig. 20.14).

>> The liver gradually becomes a glucose-producing organ.

>> In the postabsorptive state, approximately 80% of all glucose is taken up

>> by insulin-independent tissues. Of this, 50% is taken up by the brain and

>> 20% by red blood cells. In the postabsorptive state insulin-dependent

>> tissues use little glucose Ð muscle and adipose tissue together are only

>> responsible for approximately 20% of total glucose utilization.

>> After a 12-h fast, 65Ð75% of endogenous glucose is derived from glycogen,

>> and the rest originates from gluconeogenesis.

>> The contribution of gluconeogenesis increases with time. Muscle

>> contributes to gluconeogenesis by releasing lactate which, after being

>> oxidized to pyruvate, enters gluconeogenesis. The formed glucose is recycled

>> to the skeletal muscle. This sequence of reactions is known as the Cori

>> cycle. Also, low insulin level also stimulates proteolysis.

>> The two main amino acids released from muscle are alanine and glutamate. A

>> cycle analogous to that described by Cori, but involving alanine (the

>> glucoseÐalanine cycle), also operates between muscle and the liver. Alanine

>> released from muscle, enters gluconeogenesis in the liver, after being

>> converted to pyruvate by transamination (Fig. 20.15). "

>>

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