[Joseph]

Originally Posted by RB12

I do not disagree that a spike will occur and I am sorry if I gave you that impression. However, the bigger debate is whether or not the spike is necessary and to what extent.


Although high gi carbs will replenish glycogen stores faster then low gi carbs, glyogen stores dont need to be replenished fast for a bodybuilder as they do for a competitor, endurance athlete, etc. Further, it can be especially problematic if you are cutting bc an increase in insulin can increase fat without an increase in caloric intake. Finally, taking too much high gi like dextrose post workout can lead to adipose accumulation, while too little can lead to one's muscles looking "flat".

By using low gi carbs post workout, blood sugar increases at a more steady rate creating more stable insulin levels, which in turn leads to a continuous anabolic period. The other benefit is that the lower digetion rate there creates less of a risk of over doing it and causing fat gain.

Finally, on a larger scale, the body can modify its sensativity with low gi carbs causing decreased insulin sensitivity.

You have some excellent points. I have some well rounded experiences with both endurance sports, and with bodybuilding so I do look at it from both those points of view, and for the most part you are right about the quick glycogen replenishment not being very important to bodybuilders.

As fare as the increase in fat goes from the insulin spike that isn’t something I would worry about to much. During and right after you work out is when your muscles are the most sensitive to insulin. It usually will take a little tweaking to figure the right amount to take in with out taking in to much low GI carbs right after a work out, but once you figure out the optimal number for you, it shouldn’t be to much of a problem for most people (though some are more sensitive to fat storage than others). I believe in mixing both High GI and Low GI carbs in my post work out shake so that when the insulin spikes it doesn’t crash afterwards.

I personally also take in some dextrose while I work out. This will keep my insulin levels elevated during the work out to take more advantage of IGF-1.

Your final note is a VERY good one. As the opposite could potentially go with high GI carbs which in the long run could cause negative affects such as diabetes in the long run (which would be VERY bad!!!), so that would be a very good argument on your side.