Cindy emailed me the following query:
"I keep hearing people say that you need to replenish carbs after exercising (all kinds) and the "snacks" that are recommended are very (in my opinion) high carb, mostly pure carbs, and frequently high glycemic and highly processed."
You bet they are. And don’t eat ’em.
The fact is this: A good high intensity workout should take 30 minutes tops. You don’t really use all that much sugar in that 30 minutes. After the workout, say a half hour later, just eat a healthy meal that is mainly fat and protein. A protein drink with some fruit in it is a good thing.
I asked a friend Dr. Larry McCleary a brilliant physician who masterminded (with Dr. Eades) the production of our Slow Burn Recovery Drink product (now defunct unfortunately) how many grams of carbs should be ingested after a strength workout and he said:
"As you well know, GH (growth hormone) is sensitive to carbs and I really have no way to be objective about the ‘best’ number of carbs for the transport effect. Right after a workout muscle is very sensitive to insulin so it’s probably not too many. From my reading, time and glucose spike are important. So I would guess 10-20 g of glucose within 15 minutes of working the muscle. Refined carbs are not good in those who are couch potatoes, but after an intense workout you are basically manipulating the physiology to enhance protein transport."
I’d listen to Dr. McCleary long before believing the muscle heads and other so-called experts.
Cindy also said:
"I’d also like to hear, if you have any info, on what people following very low carb should do, once they adapt to the low carb lifestyle. I have a protein shake most days, very low carb (<5g/serving) and fat (<2-3g/serving) and fairly high protein (25g/serving), to which I usually add cream to up the fat a bit. If I exercise right before a meal, I simply have my regular meal without adding any additional carbs (usually 10-12g or less per meal). Other than the first few days of induction level, I’ve never had a problem with exercise intolerance, running out of steam, etc. (granted, I’m not a runner or high intensity exerciser….I walk or ride a bike and do weights). "
I’d say: "Keep it up!" Once you adapt, you adapt and then just keep on truckin’ (as they used to say in the 70’s).
To everyone: Feel free to ask questions and I will address them directly on this blog.
