Nutrition, Metabolism and Body Composition
Glucose consumption post exercise more beneficial than focusing on HGH levles?
I read a quote in an article recently by Strength and Conditioning Coach Robert Handerahan that natural levels of HGH decline after the consumption of glucose and therefore it is important not to consume glucose after workouts. Everything I have read points to the necessity to consume glucose post-workout. Is anyone aware of any studies that have concluded that not consuming glucose post-workout is more beneficial to building muscle than actually doing so, or rather an optimum level of consumption?
The research that I am aware of indicates that consuming 1 gram of carbohydrate/kg body mass immediately after and then again one hour following resistance exercise significantly suppresses skeletal muscle protein breakdown. Also, when 40 grams of carbohydrate plus 6 grams of essential amino acids were ingested after workouts (2x per week) for 12 weeks, it resulted in significant increases in fat free mass (greater than carbohydrate alone or amino acids alone). The quick reference for this study is Bird et al. European Journal of Applied Physiology 97:225-238, 2006.
If the goal is to increase skeletal muscle mass, then I would advocate ingesting carbohydrates (glucose) post-workout, along with protein. If the goal was to lose fat mass, then MAYBE there would be a benefit to keep endogenous growth hormone levels elevated, but this is speculative as I am not aware of any studies that have investigated this.