CATEGORY: biology/anabolism
TECHNICAL: ***
SUMMARY:
This document talks about post-exercise response,
and one method for aiding in post-workout recovery. It's
a bit technical, but most people who train will understand
the reasoning behind it. I send it in response to a previous
article which suggested that protein, alone, was the most
important factor aiding recovery after training. As you will see
as you read through it, there are many hormones involved, and
timing is crucial. I've used this technique before (about
2 years ago), but found it to be not much more beneficial
than just carbing 1-2 times a week after training low-carb.
The main reason I no longer use it _all_ the time is the fact
that post-workout glucose blunts the effectiveness of the massive
increase in NK cells which could be used to advantage with the proper
supplementation of AFA algae. In fact, I plan to try this
new theory (with AFA post-workout) on myself to see what, if
any, immune benefits it may have.

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Date: Sun, 21 Jul 1996 18:01:23 -0400
Subject: Insulin, GH, and IGF

The following is a brief explanation of what happens to the muscle
tissue during exercise and post-exercise. During a bout of exercise
catabolic responses cause the proteins and muscle tissue to be broken
down. Obviously the higher the intensity of the exercise the more
catabolic the response will be. Meaning the more protein and muscle
tissue is broken down while exercising. During the exercise phase there
are loses in vitamins, minerals as well as increases in the adrenal
production of catecholamines and glucocorticiods. So cortisol increases,
glucagon increases, and insulin decreases. Thus, protein tissue
degradation increases and protein synthesis decreases or stops while in
the exercise phase.

Immediately after exercise in the post-exercise phase, a restorative
rebound in the naturally occurring anabolic hormones occurs. These
hormones include insulin, growth hormone (GH), IGF, pineal and thymic
factors, as well as the steroid hormones testosterone, DHEA, and
estrogens. This post-exercise response is also known as biochemical or
metabolic supercompensation. During this supercompensation period HIGH
LEVELS of these anabolic hormones, particularly INSULIN, GH, and IGF, are
NECESSARY during close post-exercise restorative phase to provide MAXIMAL
PROTEIN SYNTHESIS. High levels of these same hormones are also necessary
to restore the negative metabolic effect created by catecholamines and
glucocorticiods produced during exercise. It should be noted that
testosterone is not involved in the earlier stages of post-exercise as the
hormones insulin, GH, and IGF. Testosterone usually appears during later
phases of post-workout recovery. So this tells us that immediately
following a bout of exercise, there will be an increase in the production
of both GH and INSULIN. Both INSULIN and GH ARE very necessary for
optimal protein synthesis.

In summary, it should be easily understood now that the rebound
effect or rises in the anti-catabolic hormones insulin, growth hormone
(GH), IGF, pineal and thymic factors, occur immediately after exercise is
stopped. The steroid hormones testosterone, DHEA, and estrogens naturally
start to occur later in the post-exercise phase. The combination of these
hormonal actions stops the protein and muscle degradation caused by
catabolic hormones produced during exercise and starts protein synthesis
after exercise. It should also be noted that literature does support the
theory that INSULIN and GH both INCREASE protein synthesis in combination
with several other natural occurring hormones. In fact, insulin rebound
is required for the release of GH, which in turn releases IGF. It should
also be noted once again that synthesis will not be able to occur if there
is not a sufficient supply of energy (as in calories) or insufficient free
amino acid pools. Many of these sources revealed as I had previously
recommended, that amino acid or protein supplements with some added carbs,
taken within 2 hours post-exercise, while insulin, growth hormone (GH),
IGF, pineal and thymic factors are high, further aids in createing a
beneficial environment during recovery by further increasing these hormone
levels. The addition of dietary carbohydrate causes increases insulin
production, which further increases GH release, which in turn, further
increases the release of IGF. These increases, have been shown to further
increase protein synthesis and muscle growth after a bout of exercise as
well as increasing the uptake of free amino acids. By adding amino acids
immediately after exercise, we have further increased the available free
amino acid pool needed for growth. So without the insulin rebound after
exercise, the body would remain in a catabolic state .

How much of each would I recommend? 20-25 g of protein with 50-100 g of
carbohydrate the first 15-30 minutes after training.


:cool: TJ :cool: