Gebruik je dextrose tijdens de training gecombineerd met whey hyrdo of iso. 30 minuten nadat de shake op is de vaste maaltijd met de complex carbs.
Verder zou ik alleen carbs uberhaupt nemen , wanneer ze op de dag nodig zijn. Ik neem van de 250 gram carbs , 200 gram voor , tijdens, en na mijn training.
Hoop dat je engels kan.
Nutrient Timing
As previously discussed before, carbohydrates cause insulin release, which is very muscle sparing, but also very anti-lipolytic. It is therefore important that we construct a diet so that we intersperse long periods of low insulin levels in order to maximize lipolysis, coupled with short periods of high insulin levels to protect muscle when it is at the greatest risk of catabolism.
There are essentially two crucial times during the day when muscle tissue is at the greatest risk of catabolism. The most crucial time is during your workout. As many of you already know, working out is actually catabolic. When one is in a calorie deficit, the catabolic effect of working out is enhanced, as the body will attempt to raise low glucose levels by de-aminating amino acids and converting them to glucose.
One of the main hormones that control this action is cortisol. Unfortunately this is quite catabolic as some of these amino acids may come from muscle tissue (See carbohydrates section). It is crucial that one consumes carbohydrates before exercise for several reasons.
Dietary carbohydrates will provide fuel for the anaerobic pathway, and spare muscle tissue from being converted to glucose for fuel.
Dietary carbohydrates will cause the release of insulin, which blocks the release of cortisol from the pancreas.
Dietary carbohydrates will increase muscle glycogen levels which will improve performance and decrease fatigue.
I suggest one consume 35% of their total daily carbohydrates in a meal 1.5 to 2 hours before their workout as this will allow the carbohydrates adequate time to be digested and enter the bloodstream.
I also suggest consuming a shake composed of 30-40g of whey protein along with dextrose or maltodextrin during their workout. The carbohydrates in the shake should account for about 20% of one's total daily carbohydrate intake.
This Shake Will Have Several Benefits:
Spare muscle glycogen and increase performance.
Spare muscle tissue.
Maintain a constant release of insulin, therefore inhibiting cortisol release.
The continuous ingestion of carbohydrates will ensure that adequate substrate is available for the glycolytic pathway.
It is also a wise idea to consume a post workout meal composed of whole food, low GI carbohydrate sources (although one may consume another protein shake if they feel so inclined) about 30 minutes after finishing the in workout shake.
This low GI carbohydrate should contain about 25% of your total daily carbohydrates and will help stabilize blood sugar levels. You see, dextrose causes a very large insulin spike, and actually can cause insulin to be over secreted, when insulin is over secreted, blood sugar levels will drop rapidly as insulin disposes of the glucose into the tissues and one may even begin to experience hypoglycemia (low blood sugar).
Low blood sugar may lead one to experience an increase in hunger. A lower GI carbohydrate and protein meal post workout will help counteract this negative effect by stabilizing blood sugar levels.
The other time of day when one should consume a meal containing carbohydrates is upon rising. Waking up is actually a stressful time on the body and in an effort to "ready itself" the body releases several catabolic hormones in order to produce energy for the fasted person.
The main two hormones released are cortisol and glucogen both of which can be catabolic to muscle tissue. Consuming a carbohydrate meal will r*tard the release of these catabolic hormones and spare muscle tissue. It will also make you feel better by providing fuel for your brain to run on.
There is some anecdotal evidence that suggests consuming a meal containing carbohydrates may also help suppress hunger later in the day. I suggest consuming 15% of your daily carbohydrate intake at this meal in the form of low GI carbohydrates. The remaining 5% of your total daily carbohydrates should come from veggies throughout the day such as salad, broccoli, peas, etc.
If you happen to workout after breakfast, merely combine breakfast and your pre workout meal. Thus 35% + 15% = 50% of daily carbohydrate intake should be in pre workout/breakfast meal
During these high carbohydrate meals one should aim to keep fat as low as possible. High insulin levels increases fatty acid transport into adipose tissue, so it is a good idea to keep your fat low during times of high insulin. You should spread your remaining fat intake evenly over the rest of your low carbohydrate meals. Protein intake should be spread fairly evenly over all of your meals.
