So I have been studying the question of what a low carber should be looking at for post workout nutrition. The best article I have seen about it is this interview with John Berardi.
So although it’s customary to prescribe low carb (especially low GI) diets for those with some degree of insulin resistance, the post exercise period is the one time of the day when insulin tolerance is much better than the rest of the day. So use this time to promote growth and recovery. You can use the rest of the day to avoid carbs and take supplements to improve glucose and insulin tolerance.
Given the catabolic state that occurs post workout, the ability for an insulin spike to halt that process and begin the anabolic process much more quickly, and the increase in insulin sensitivity post workout, I am going to experiment with adding a post workout carb and protein drink. Specifically Surge from Biotest. A friend at work tells me I am a giant sucker on this, I may be, but I’ll evalutate it base on results. Surge provides 46g of Carbs and 25g of protein in the forms of d-glucose, whey-protein hydrolysate, and maltodextrin. I am interested to see if 1) I continue to lose weight on a low carb plus post workout carbs diet, or 2) If I don’t continue to lose weight, do I at least start putting on muscle mass.
Source: John Berardi – wannabebig.com Interview, Part 3
I review the table and rapidly conclude no. But as a benchmark it is something to strive for. I’ll have to check back in a few months. I do know that I am making strides, when I started doing dips a few months ago I could barely complete one dip with 112 pounds of assist. Today I did three sets of 8 reps without any assist. I think it won’t be too long until I can complete 20. And I’m still a big dude at 258 lbs.
I found another more detailed set of strength standards here which may actually be more useful as they are broken down by body weight. Fewer excercises are listed however.
I have been focusing more and more on squats and deadlifts. I wish there was an equivalent arm excercise to the squat. If there is I haven’t found it, it certainly isn’t the barbell bench press. Maybe the incline dumbell press? I am beginning to have thoughts of tranistioning from fat loss to muscle gain. I wasn’t planning on doing this until I reached 240, but I am no longer so sure. I can absolutley tell the catabolic effects of a low carb diet in the post workout recovery timeframe. I wonder how a low-carb diet with a high-carb post wrkout recovery drink would work. I think I am going to give it a try, at least on my heavy days.