there seems to be some new debate here about intake of high gi carbs such as malto or dextrose postworkout
why is this the case, where did this idea come from (scientificly)?
It would seem that the idea originated from studies that were later exploited by muscletech et. al. that in the fist hour or so after a strenuous anaerobic workout that ATP and glycogen synthesis (muscle glycogen and ATP- the fuel for lifting) are at their most efficient levels. THis certainly makes sense as their depletion during a strenulous workout would cause the body to want to refill them. This is not to say that glycogen/atp would not be replenished at other times or by other carbs. However, to take advantage of this narrow window of time, high GI would be required.
Now consider that most people utilize a higher carb low fat diet. Their daily energy intake is constantly regulated by high insulin levels (regardles of GI). Now trying to stimulate insulin spikes on top of your already higher insulin levels is more difficult (thus leading to the need for higher amounts of high gi of carbs). There arises the issue of insulin resistance (similar reasoning to the repeated use of gear and the need for higher levels) when following such a strategy. Keeping in mind that insulin stimulates fat formation, i would conclude that taking high postworkout gi is not very useful. In fact you get very little bang for your fat forming buck.
However, if you follow a lower carb diet, you have much lower insulin levels- your receptors are more open to the effects of insulin. Thus taking in carbs at this point will give a stronger response for your buck. You needn't necessarily use malto, or something as high in gi, or as many carbs to get the similar effect desired above. I have no direct evidence, but i would think it reasonable that you could get similar effects (high glycogen/atp synthesis) later that 1 hour after workout. I would think the above mentioned studies (those exploited by muscletech et al.) were probably performed on high carb dieters. Also, i think that lower carb diets are much more suited for the prevention of type ii diabetes - (insulin resistance).
THe whole point here is that i think high gi carb post workout is not essential, but depends on your overall goals, diet, and strategy. I know in the past missabs had contended that insulin spikes were not necessary, and sometimes undesired. I hope she'll weigh in on this
*personal rant* I think that the idea of high gi postworkout is something pushed by supp companies to sell their high sugar/malto creatine and weight gainer potions. When they say *10 lbs of lean mass* that could be (and is) water weight. Once you've added this (which comes from all glycogen reserves being filled-which also holds a tremendous amt of water) you're in prime fat storage conditions.
oh well just wanted to and
glad i got that off my chest