Supercomp ?

[g_lee]

"Will be dependent upon body size, but somewhere around that figure is likely. Glucose tabs (the kind you may have to ask for at your local pharmacy intended for diabetics) and Cytosport Gulp 'N Go packets (likely available through DA though I haven't checked in a while) were favorite quick carb sources for me in that supercompensation time period."

http://www.discountanabolics.com/for...t=12732&page=3

Originally Posted by dinoiii

Stage IV: Recomposition (Glycogen Supercompensation)
- A prime example of a half-truth that has made supplement companies millions of dollars pertains to glycogen and glycogen-loading. During exercise, especially prolonged exercise of one or more hours (i.e. – the Friday 2-hour workout), your body will use a sizeable portion of its glycogen reserve – glycogen being sugar stored as starch in the muscles and liver for future needs. This is only a half truth that was dreamed up to sell you a complex carbohydrate powder or liquid made from maltodextrin – a very inexpensive and nutrient deplete starch compound, appropriately dubbed powdered white bread or alternatively, my favorite – liquid crack!
- Maltodextrin is cheap, dirt cheap and its also a sugar in disguise of a starch. And to compound this felony, the carbohydrate compound cleaverly denoted, glucose polymers, was created by stretching the starch molecule of maltodextrin – supposedly making it digest a little slower. Many modern “post workout” powders contain one or both of the above incognito sugars that have the power to raise blood sugar levels and block fat burning – while draining your wallet! I suppose with the fat blocking or, even worse, fat gain, with concurrent wallet downsizing – you at least remain in homeostatic balance from a intake/outflow standpoint.
- In attempts to keep this as simple as possible: 1st 24 hours – higher GI CHOs, 2nd 24 hours – lower GI CHOs – restricted to glucose and sucrose (NOT fructose, due to fruit sugar’s preferential to refill liver glycogen). Liquid CHOs and timing of CHO-intake have been maintained in this updated version of BodyOpus for two reasons despite research not really supporting the benefit of this: 1. Easier to consume the amount of necessary CHO for complete replenishment and 2. Better Blood Glucose stabilization (which could prove valuable protecting against another potential side effect where insulin sensitivity reacts in a way you would not like and you become hyper-insensitive – see later). To maintain glycogen compensation, the worst part is the maintenance of eating throughout the course of the night at regular two-hour intervals. Although not supported by research, it seems to offer the best results to people able to actually undergo this type of diet strategy.
- Your glycogen “carb-up” begins immediately at the conclusion of your training as waiting even a small amount of time decreases the rate of supercomp.
- Only the muscles worked during the depletion workout are supercomped to max potential and we aren’t going through this trouble for half-assed.
- Additonally, if you were to perform a workout that offered significant trauma (i.e. – heavy, low rep), your rate of glycogen recomp is also slowed.

I guess I am a little confused by the two statements so to speak......Are you saying that as an everyday pw supp that the Maltodextrin is not a good idea, but for that initial pw carb to begin the supercomp it is adequate?

[B-natural]

good question, it seems that it would be a good choice in this case...

would wms be a good choice or just extra cash as a simple sugar will work.

[g_lee]

Dinoiii on the gulp n go stuff (in one of those threads in this section) you say that the cytosport is also pretty good as an alternative to the glucose tabs....my question is would the gng be incorporated in a fashion as the initial source for your carbs that first 24 hours?
For instance:
Today was the friday fatigue workout so
1.5 hr before high fructose source (apple sauce....all i had on hand) and a about a tablespoon 5-10 min before
2 hour workout (same one in Body Opus - R except goodmornings)
Immediate following workout: GNG Pack then wash it down with Protein Shake (hopefully that is correct)

Should I continue to use the GNG for my carb source for the remainder of this first day or so? Make sense?

[B-natural]

i thought you weren't supposed to have ANY carbs until immediately after the workout?

[g_lee]

Originally Posted by B-natural

i thought you weren't supposed to have ANY carbs until immediately after the workout?

Check out in the Diet Section of Body Opus on Friday (1.5 hr prior to WO high fructose carb)........

[B-natural]

I noticed this also, but when I spoke with him, he said NO carbs until after the workout, so..... hmmmm not sure, guess we'll haveta wait for dinoiii's response

[dinoiii]

Originally Posted by g_lee

I guess I am a little confused by the two statements so to speak......Are you saying that as an everyday pw supp that the Maltodextrin is not a good idea, but for that initial pw carb to begin the supercomp it is adequate?

Originally Posted by B-natural

good question, it seems that it would be a good choice in this case...

would wms be a good choice or just extra cash as a simple sugar will work.

I am saying that it doesn't appear to matter (you could easily get away with a bag of sugar.

As for the other products - while they are nice and so is the concept (perhaps even more palatable in many instances than a cup of sugar), BUT NOT necessary.

Originally Posted by g_lee

Dinoiii on the gulp n go stuff (in one of those threads in this section) you say that the cytosport is also pretty good as an alternative to the glucose tabs....my question is would the gng be incorporated in a fashion as the initial source for your carbs that first 24 hours?
For instance:
Today was the friday fatigue workout so
1.5 hr before high fructose source (apple sauce....all i had on hand) and a about a tablespoon 5-10 min before
2 hour workout (same one in Body Opus - R except goodmornings)
Immediate following workout: GNG Pack then wash it down with Protein Shake (hopefully that is correct)

Wait a minute...you only had one GNG PWO?

Let me specify. I would ingest 2 GNG packs, about an additional 45-50 grams of a sugary PWO drink to start my recomp.

In contrast to what you did with your towel (you) prior to the supercomp, you wrung it out until it was bone dry (absence of glycogen) - you are now allowing as much liquid (or sugar in this analagous sense) be sucked up.

Originally Posted by B-natural

i thought you weren't supposed to have ANY carbs until immediately after the workout?

Originally Posted by g_lee

Check out in the Diet Section of Body Opus on Friday (1.5 hr prior to WO high fructose carb)........

Originally Posted by B-natural

I noticed this also, but when I spoke with him, he said NO carbs until after the workout, so..... hmmmm not sure, guess we'll haveta wait for dinoiii's response

This idea of the high fructose (fruit sugar) carb source pre-workout mimicks Duchaine's (even the joint work with Zumpano) original work. Is it necessary? Again, this is one of those give or takes in my opinion based on what we have seen in our lab rats (aka - willing clients).




D_

[Zachattack43]

What if I take my SizeOn during my workouts, its only 31g of carbs and then for supercomp days I take some SuperCarb with whey PWO after the SizeOn

[B-natural]

thnx for the info D