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Consuming sugar within this post-exercise window, will negatively affect both your insulin sensitivity and your human growth hormone (HGH) production. A recent study in the Journal of Applied Physiology found that eating a low-carbohydrate meal after aerobic exercise enhances your insulin sensitivity. This is highly beneficial, since impaired insulin sensitivity, or insulin resistance, is the underlying cause of type 2 diabetes and a significant risk factor for other chronic diseases, such as heart disease. In addition, as HGH Magazine explains, consuming fructose, including that from fruit juices, within this two-hour window will decimate your natural HGH production: "A high sugar meal after working out, or even a recovery drink (containing high sugar) after working out, will stop the benefits of exercise induced HGH. You can work out for hours, then eat a high sugar candy bar or have a high sugar energy drink, and this will shut down the synergistic benefits of HGH. … If you miss reaching HGH release during working out, you will still receive the calorie burning benefit from the workout. However, you'll miss the HGH "synergy bonus" of enhanced fat burning for two hours after working out. This is an extremely important fact to remember if you want to cut body fat and shed a few pounds. The University of Virginia research team demonstrated that carbohydrates are burned during exercise in direct proportion to the intensity of training. Fat burning is also correlated with intensity. However, the actual fat burning takes place after the workout, during the recovery. This makes the "Synergy Window," the 2 hour period after a workout, very important in maximizing HGH, once it's released during exercise. … If you are middle-age and want all the benefits from exercise induced HGH, then apply this strategy." Fitness expert Phil Campbell, author of Ready, Set, Go! further explains how you can maximize your HGH production by limiting sugar intake for two hours post exercise, in this article on HowToBeFit.com.
There is a very small group of elite and professional athletes who are actively competing, where increasing growth hormone is not their primary goal. For these athletes, consuming some carbs, preferably dextrose-based, in the recovery period is probably a good idea to improve their recovery time, as they are competing and not so concerned about long-term growth hormone levels.
When I train young athletes in speed – www.40speed.com - I explain to them that the research shows 20 to 25 grams of protein (within 30 minutes of training) with a 4 to 1 ratio of carbs to protein, starts the recovery process quicker. This advice is given to everyone as general advice in most fitness magazines today and is mostly based on research led by Dr John Ivey on young cyclists who have to perform several days in a row, and a quick recovery during competition is extremely important. Clearly, young athletes more concerned with fast recovery than maximizing HGH release should use this strategy. However, if you are middle-aged, or in a non-competitive phase of training, and keeping HGH circulating as long as possible is your goal, then protein intake (20 to 25 grams after training) is a great strategy, but you need to monitor the glycemic rating of carbs because of the variable impact of carbs on insulin, which in turn impacts the HGH release process. There are a couple of variables that come into play that can change the rules for adults wanting to maximize human growth hormone from exercise. Research shows that a spike of insulin after training increases somatostatin (the hormone that shuts down HGH). So, here's where this issue gets complicated, because it's difficult to estimate the glycemic rating of food on different people with different muscle to body fat ratios. And what makes this issue very complicated is that the insulin producing process is variable for every adult to some degree. It depends on where you are on the Metabolic Syndrome scale. Metabolic Syndrome just became an official medical condition in 2001, and the research shows that even a few carbs can spike insulin for some people with insulin resistance. If you are lean and do not need to drop a lot of body fat, then you can probably eat some carbs without spiking insulin -- and maybe even some refined sugar depending on the interaction of the carbs with an intake of post-training protein, which will somewhat negate the impact of the carbs on the insulin response – as opposed to an intake of carbs on an empty stomach. So, as you can see, there are many variables that come into play. In short, carbs with the protein can be good after training as long as the glycemic response doesn't spike your insulin. Research shows that the insulin response of an individual is lessened with youth and/or lean body weight (muscle vs. body fat), and that's another reason why it's so important to maintain muscle throughout life. From a performance training strategy perspective for runners, I would suggest consider training with the strategy of maximizing HGH release (except on really hot days or on the one-long-run-a-week day) because this strategy should build muscle to make you faster, and reduce body fat so you have less to carry. For competitions, and those hot, long-training days, I'd suggest using the quick recovery strategy of 1 to 4 ratio of protein to carbs, because in this instance, your body does not care what the quality of glucose is; it just needs glucose."
Originally posted by angelas210
I just wanted to add that since I watched this video at the beginning of the month I cut out all soda and sweets. I have lost just over 5 pounds in the last 10-11 days. I have had weight problems since i was 20. So hopefully it will keep coming off. Thank you for posting this thread. I hope others have the same results as me.
ps, this is without any other dietary changes. I am still eating high fat/calorie foods.edit on 11-2-2012 by angelas210 because: (no reason given)
Originally posted by charlyv
12 oz (355 ml) Can
Sugars, total: 39g
Calories, total: 140
Calories from sugar: 140
That is 10 domino sugar cubes per little can.
Who the hell is talking about Coca Cola here, it is sugar water that is the subject.
Go home and put 10 sugar cubes into a cup, pour in who cares how many ounces of water, and down it.
Do it 2 or 3 times a day and get fat enough you cannot fit through the kitchen door to get more.
Moronic logic breeds moronic accusations. The problem is people.