Why do you want sugar after lifting? I don't really eat much sugar at all (besides fruit) simply because it's not in anything I'd normally eat, and I take coffee black.
Random health and exercise thoughts - Page 2621
We (well at least I) don't mean pure sugar. Carbs are basically sugar.
The best form of carbs post workout is high GI carbs in the form of glusose, found in stuff like potatoes, sweet potatoes and white rice. Simple carbs like white bread and cereals are also ok. You want to limit fiber and fat at this time since they slow down the absorption of the nutrition. Higher GI with lower fat spikes insulin which is a strong growth hormone, and by using it post workout this growth is targeted to the muscles (simplified). If you spike insulin heavily while your body is not in an anabolic state, this growth hormone may lead to weight gain in form of fat (again, simplified). This could explain why carb heavy diets get inactive people fat but works for people who lift.
Some sucrose are ok post workout, as is fructose. Fructose is stored in the liver (in contrast to glucose) and when it gets full, the extra fructose intake above that point gets stored as fat. The limit for fructose in the liver is something like 50g of pure fructose (note that not all carbs from fruit are fructose; I believ a banana is 50/50 glucose/fructose with 20g net carbs, making one banana only 10g fructose). The whole "fruit makes you fat" myth stems from this, but as you see you have to eat quite a lot of fruit to reach that point.
If you don't want to spike insulin as hard, it would make sense to eat lower GI carbs (more fiber) and more fat in the meal. That's what I do on rest days.
Another important thing to note is that the more fat you eat on a calorie surplus, the more fat are going to be stored. Fat in surplus gets stored as fat. Thats the reason Berkhan advises low fat on workout days on his recomp protocols and why old school bodybuilding bulking diets were very low in fat. It could also explai why "dirty bulks" lead to more fat gain; fast food is not very bad in itself, but if you eat a lot of it, you get a ton of unhealthy fats in your diet. so if you hit your calories with higher fat instead of more carbs (like dirty bulks usually do, you could gain more fat).
If minimal fat gain on a bulk is a concern, research suggests that overeating carbs with low fat is the best strategy.
Edit: 35-70g sugars is ok. I'm prob higher on my workout days when I get 600g of carbs.
TL;DR - glucose is good, don't eat a shit ton of fruit and simple carbs. Don't eat a lot of fats on a calorie surplus - basically common sense.
Edited by conceptionist - 2/4/14 at 5:29am
Haha, I know what you're saying.
I enjoy reading about this kind of stuff and have no problem trying it out and integrating it into my life. If it works, fine. If it doesn't, I scrap it.
At some point though, all this optimization and scientifically "best way" becomes too much. Like in the CBL book, he advises people to do 3 shakes a day consisting of pretty much only expensive supplements.
I like to read about that kind of stuff in my free time and learn the theory behind it, but that doesn't mean I'm going to integrate it.
When I write this, I assume you understand that you can get prob 95% or more of the same results with very basic guidelines, like just making sure you hit your macros everyday and not caring beyond that.
If it doesn't interfere with your progress, I don't see any harm in studying it.
I hope you guys don't think I'm shitting up the thread. Just say so if that's what you think and I'll keep my ramblings down.
Sure, like all science it depends on what you want to believe.
Recent studies show that nutrient absorption take way longer time than previously thought - what you eat today may get absorbed tomorrow, this rendering the whole timing aspect irrelevant.
The way I'm structuring my training and diet may seem very complicated and rooted in a bunch of unnecessary complex theories. I may use some of their ideas, but its all boiled down to a simple plan that works best for how my usual day looks.
Example: I enjoy Leangains and fasting, but I cant bring a 1000 cal 100g protein lunch to school on rest days, so I started eating breakfast again.
Conceptionist, I forget do you lift fasted on workout days?
If not how much carbs do you take in preworkout?
Edited by conceptionist - 2/4/14 at 8:02am