Written by Nate Winkler
This is one of the most common questions we hear at Juggernaut. Sadly, protein and ‘nutritional’ food companies have clouded this concept and left many working hard in the wrong direction. The two most common misconceptions are that you need to ‘carb load’ before you work out and immediately after completing a training session, the body must have carbohydrates in order to avoid fat gain, and lean tissue wasting. Both of these errors revolve around the idea that insulin release is required to achieve strength gains and to become more ‘lean’. Most think that by eating carbohydrates, insulin will constantly be elevated, and therefore, so will lean muscle gains and fat loss. This could not be further from the truth. As with anything, if you repeatedly expose the body to a given stimulus the body will adapt and not respond to that stimulus over time. This is no different with insulin. Let’s use Type 2 Diabetics as an example, often times this disease is the result of a poor diet that induces the release of insulin constantly throughout the day (I’m not making light of Diabetics here). Over time the cellular receptors of the body become resistant to insulin and no longer store nutrients in desired areas. Apply this same concept to building lean muscle mass, in order to make your muscles as sensitive as possible to insulin, you can’t continuously gorge yourself with carb rich foods all day long and expect to keep hormonal balance, burn fat, and increase lean muscle. Creating muscle cell sensitivity, then eating carbohydrates should be the main driver or your nutrition strategy.
When Do I Eat What?
When you exercise, especially if you use external resistance, both the rates of lipolysis (fat burn) and protein synthesis are going to be increased. Growth hormone and Testosterone levels are going to be elevated as well as a response to exercise, these hormones work in conjunction with catecholamines (epinephrine and norepinephrine) in controlling and increasing the activity of the lipolytic cascade. Meaning you burn more fat and become more lean after training when these hormones are working together.
Research shows that protein synthesis, and amino acid turnover rates increase mainly with the ingestion of protein. Eating carbohydrates, and inducing the release of insulin into the blood stream has no conclusive impact on amino acid turnover rates. Upon reviewing 9 notable studies (namely a 2002 study with Borsheim and colleagues, a 2000 study with Rasmussen and colleagues, and 1999 and 2001 studies with Tipton and colleagues), the impact of carbohydrate consumption’s ability to improve protein turnover rates can not be found. However, these same studies showed that continuous, steady protein consumption post workout will prolong the period of increased amino acid turnover rates caused by exercise. This increased amino acid turnover is responsible for improved muscle growth and repair.
What has been thoroughly shown is insulin’s antagonistic action on the lipolytic pathway and effects of Growth Hormone and Testosterone on the body. When insulin enters the blood stream, fat loss stops. Plasma insulin increases of as little as 10-30 mU/ml can suppress the lipolytic pathway by more than 50% (Horowitz et al 2006, Campbell et al 1992, Jensen et al 1989, Bonadonna et al 1990, Lonnroth et al 1986, Zinman et al 1974, Degerman et al 1997).
What does this all mean? Avoid eating carbohydrates when your Growth Hormone and Testosterone levels are naturally elevated, after these periods of time pass and you have maximized fat burn, then leverage the anabolic effects of insulin by eating carbohydrates, which will be readily absorbed by your sensitive muscle cells. Making all this work for you around your training time may seem confusing. Have no fear, in the video below I explain workout nutrition and how to leverage these hormones in a way that will allow you to improve body composition and get stronger simultaneously. I also include a great Pumpkin Pie Protein Shake recipe that has only 4g of net carbs per serving.
Workout Nutrition and Pumpkin Pie Shake Recipe
Pumpkin Pie Protein Shake Recipe
2 Cups Vanilla Almond Milk
2 Scoops Juggernaut Fat Loss Formula
3 Tbsp Pumpkin Pie Mix
1 Tsp Cinnamon
Here’s What Other’s are saying about using this delayed carb serving approach…
“Three months ago I decided to try the JTS Fat Loss Formula with breakfast and also following my workout, with the Muscle Growth Formula 1.5 hours post workout. The positive changes in my body composition in the first two weeks were amazing. I lost two inches on my waist and could look in the mirror and see the changes in lean muscle mass. The best part was that I was making gains and getting stronger while getting leaner In the first month, I gained 6 pounds of body weight, and each of my core lifts increased between 15-40 pounds. In the first week of stacking the supplements, I experienced a noticeable spike in training energy with a great intensification of mental focus both in the gym and at work. As an entrepreneur by profession, this benefit is priceless. I’m a Juggernaut for life.”
– Hal Kivette