Keto Info Week 1/26

[spEEdfrEEk]

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: