Thank you for the swift response. It's not so much what I would like to know as it is what I would like to read. Several months back I recall reading one study discussing hydrolyzed whey protein and the study's results suggested the various "benefits" of hydrolyzed whey protein to be unsubstantiated (e.g. digestibility, absorption, etc.) I am in search of this study to show it to a few of my colleagues who are HWP advocates.
Secondly, even though I am beginning to doubt myself as to whether or not it was a study, I can't help but say I remember a study conducted on a specific topic regarding PWO nutrition I believe and the results suggested using a certain formula (the one I stated in my original post) to determine the amount of carbs and protein needed for optimal PWO nutrition. Any ideas?
I have no idea on the whey study/article. For PWO recommendations you can check out Pubmed.com. You have to keep in mind 90% of the studies you will find referencing the topic deal with endurance training which is something very different than resistance training. That is a problem as the ratios you see people post on bodybuilding boards are ratios for endurance athletes and therefore way to high in carbs for bodybuilders and powerlifters.
Personally, I will be satisfied with some egg white protein + whey protein isolate in milk with oatmeal (powdered). I usually keep the protein to carb ratio equal. I personally don't see slamming down 100g simple carbs PWO as a necessary factor of building muscle.
Learnt something new about pre-workout nutrition. I always felt that insulin was just important in muscle growth. Glad to see that it's been mentioned by other's as well.
Hey, I know this is an old thread, but I really liked the article and decided I would give it a try. I'm currently 155 pounds, and I tracked what I ate for a week and my daily calories came out to about 2200. I added 500 to that total like the article said, and will start there, re-evaluating every 2 weeks. I would appreciate some feedback to make sure I understood and implemented what the article suggested correctly, and didn't make any glaring mistakes.
Thank you for your time.
What kind of training are you doing? I see two PWO "meals"?
Umm, I'm not sure exactly what you mean. The meal plan on the left is for workout days, I wake up at 8 AM and eat a small meal pre-workout, and then have an Opticen shake post workout around 10:00 AM. Then a few hours later I have a normal controlled high-insulin spike. The meal plan on the right is for non-workout days, and I have 5 regular meals with 3 high insulin spikes, one moderate insulin spike, and a low insulin response meal. I'm also doing the Baby Got Back workout routine.