Optimizing Peri Workout Nutrition

[R3aper7]

I’d keep the same ratio and work your carbs up pre and intra with the insulin amount. So you could go up to 75-100g carbs intra over the weeks ahead and adjust pre insulin up accordingly to around 8 units.

Glad to hear it worked well for you. People just forget you can “drink” whole food sources. Lol

This would apply to a fat loss phase? I did have to take in an additional 15g simple carbs once I got to work (at about 630 or so), I was going to reduce to 2iu, to meet my current carbs but it sounds like I should be driving carbs and insulin up? This won’t impair fat loss? Thanks for your help btw!

 

[R3aper7]

Keep up the grind brother
Any update on the job situation?

Appreciate it man. Job situation is still the same. Probably will be for a while. Someday I’ll get out of this trade, but for now the bills are in control lol.

 

[R3aper7]

While this is true and practiced in the medical field, I wouldn’t recommend it. Different foods/drinks contain different amounts of minerals/ingredients that will all interfere with the amount and speed of the t4 absorption (calcium, magnesium, iron, fiber, caffeine etc), so it’s not going to be as consistent as just taking it by itself. Is it the end of the world? No, but how hard is it really to just take the pill when you’re up to pee in the middle of the night.

Thanks for your input brother. I can get this in earlier, I’m up peeing three times per night anyway lol. If nothing else it will make things a bit smoother in the morning

 

[bbxtreme]

This would apply to a fat loss phase? I did have to take in an additional 15g simple carbs once I got to work (at about 630 or so), I was going to reduce to 2iu, to meet my current carbs but it sounds like I should be driving carbs and insulin up? This won’t impair fat loss? Thanks for your help btw!

Sorry man, it was late last night and overlooked that you’re cutting. Don’t go over 2 units and make sure you’re using carntine with it IF you’re going to use any insulin during your cut.

IMO that’s the only place to use it on a cut and honestly is really only beneficial on re-feed days. Which means high carb, moderate protein and trace fats. Not burgers or junk re-feeds.

 

[juggy38]

Definitely cut out the gram of vitamin C pre workout. High dose Anti oxidants peri work out are a no no

 

[aHarness]

Definitely cut out the gram of vitamin C pre workout. High dose Anti oxidants peri work out are a no no

I really don’t think it’s gonna make any level of notable difference on gear or really even natty, but I’m not well versed in the research regarding it.

 

[juggy38]

I really don’t think it’s gonna make any level of notable difference on gear or really even natty, but I’m not well versed in the research regarding it.

• 1)
  Decreased exercise-induced adaptation. Supplementation with vitamin C hampers training induced adaptations in endurance performance. A double-blind randomized controlled trial by Gomez-Cabrera et al. compared the effectiveness of eight weeks of endurance training in a group that was supplemented with an oral dose of 1 g of vitamin C as compared to a placebo treated group. Athletes not supplemented with vitamin C had an eleven percent greater improvement in VO2max, suggesting that vitamin C supplementation prevents crucial cellular adaptations to exercise.45
• (2)
  Delayed post-exercise recovery. The effects of vitamin C supplementation on ROS production and delayed-onset muscle soreness (DOMS) following downhill running were investigated by Close et al.30. Participants were assigned to one of two groups: an ascorbic acid group receiving 1 g of ascorbic acid 2 h before and for 14 days after downhill running, and a placebo treated group. While both groups experienced DOMS and impaired muscle function post-exercise, those receiving ascorbic acid also experienced delayed recovery, suggesting that vitamin C could hinder post-exercise recovery of muscle function.46
• (3)
  Increased lipid peroxidation. Supplementation with 1 g/d of vitamin C for 3 weeks increased plasma monoaldehyde levels (marker of oxidative stress resulting from lipid peroxidation) after cycling for 90 min.48
• (4)
  Diminished mitochondrial biogenesis. Long-term administration of high doses of vitamin C inhibits skeletal muscle adaptation to endurance training and attenuates improvements of endurance performance. The adverse effects of vitamin C on exercise adaptation were cause by reduced expression of transcription factors involved in mitochondrial biogenesis, such as peroxisome proliferator-activated receptor gamma coactivator-1 alpha (PGC-1), nuclear respiratory factor 1 (NRF-1), and mitochondrial transcription factor A(TFAM)45 which are all activated by exercise induced increases in RONS.

Yes, anabolics probably counterbalance this…..but there is clear cut data that it definitely DOES impact multiple levels of exercise adaptation.

Just take it mid day.

 

[M@NU]

This would apply to a fat loss phase? I did have to take in an additional 15g simple carbs once I got to work (at about 630 or so), I was going to reduce to 2iu, to meet my current carbs but it sounds like I should be driving carbs and insulin up? This won’t impair fat loss? Thanks for your help btw!

i had to completely remove my insulin usage during my current cut in the later stages (week 7th+) because i constantly went hypo even with 1iu/20 carbs ratio.
But ive went pretty low carb and incorporated low dosage dnp (200mg daily) so the huge increase in insulin sensitivity is no surprise..