spEEdfrEEk Posted January 28, 2004 Share Posted January 28, 2004 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. ------------------------------------------------------------- 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: Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.