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Old 05-01-2004, 11:06 AM   #5
Paul Kayley
Member Paul Kayley is offline
Join Date: Sep 2003
Location: York  North Yorkshire
Posts: 195
Look at the previous post on 'Insulin Index', here it is detailed how certain proteins, like fish and beef, can create disproportionate insulin responses. Beef for example is high in the AA lysine which causes the increased insulin response.

Carbs and protein together can be advantageous when you need to replenish depleted muscle glycogen. The enhanced insulin response will help drive the carbs and AAs into the muscles, rather than allowing feedback to the liver for conversion into cholesterol. Studies have detailed enhanced glycogen synthesis when protein is combined with carbs, especially at a 4:1 ratio.

I dont think you need to worry too much if you are obtaining your carbs from low GI F&V sources, as the amount of glucose being released into the blood is going to be very moderate anyway.

The body's current level of insulin sensitivity and fuel stores status also needs to be factored in. If you do not rush to restock your glycogen stores after training, there should always be room for carb storage to avoid spillover into fat stores.

Studies have shown that in a 48 hour period, muscle glycogen status is replenished equally well from either low or high GI carbs. Obviously there is a greater strain placed upon the pancreas and adrenals using high GIs, and also there is an increased tendency for some of the carbs to be stored as fat.

Where possible you should always aim to minimise the use of aggressive insulin spiking as it could have long-term health implications. I am very sensitive to carbs, but find that during the first 30-60" following hard or long sessions, which boils down to the level of glycogen depletion I have caused, I can eat high GI starch and whey without ill effect... in fact this now usually feels quite good (I also pile in the water). At any other time this sort of feed would make me feel really off... I'd get irritable and my pulse would be elevated and pounding. It is also good to follow this sort of meal with some slow carbs and protein to avoid a rapid drop off in blood sugar caused by the highly absorbent state of the muscles and the increased insulin.

As far as fats are concerned... I am still working this one out, but I beleive that fats, like protein or carbs, will always be fattening if you provide more than the body needs per unit of time. If I am trying to lose fat I lower my fat intake towards basal essential fat requirements, plus a pre-bed fatty feed to see me through the night (without this sleep can be disturbed, probably due to epinephrine release to stimulate adipose breakdown).
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