Andrew Coggan wrote:
ericmulk wrote:
IOW, the whole "1-hr window for getting carbs in for fastest recovery" thing is kind of a myth foisted on us by the exercise nutrition industry
No, it is what the data actually show: early refeeding with carbohydrate results in more rapid resynthesis of glycogen. This may be important for individuals who train or compete multiple times per day (depending, of course, on the extent to which said performance relies on glycogen).
Since low muscle glycogen is itself a stimulus for glycogen synthesis, even if feeding is delayed glycogen levels may (or may not) "catch up" by 24 h. In the interim, however, muscle protein may be catabolized at a higher rate, delaying recovery in other ways.
OTOH, low muscle glycogen also appears to contribute to signaling processes that lead to adaptations that contribute to improved performance.
Regardless of the latter, how quickly you consume carbohydrates post-exercise does have measurable effects, and is not "kind of a myth foisted on us by the exercise nutrition industry.”
I believe you since i know you have great knowledge in this area. But let me ask a more specific question: if a person is only training once per day, from say 4 to 6 pm, then has a good dinner around 9 pm, and eats sufficiently during next day up until 4 pm, do you think that would sufficient to restore glycogen to the extent practicable??? Obviously, the answer to my Q depends on how hard the person is going but IME, I recover as well with the the above eating schedule as i did when i drank a liquid meal of 400 cal right after my workouts. IOW, I found no gains from using the liquid meals which are a little expensive relative to just regular food. Now granted i don't have any lab data to support my assertion but this has been my experience.
"Anyone can be who they want to be IF they have the HUNGER and the DRIVE."