Comments on: Post-Workout Carbs – Crucial or Counter-Productive?

By: Rod

Rod — Tue, 23 Jun 2015 18:30:08 +0000

What if we don’t drink a PWO shake? I don’t have the money to buy protein powder at the moment, I only get all my protein from food. What do you suggest I eat after my workouts?

By: Greg

Greg — Tue, 23 Jun 2015 14:57:16 +0000

Mark

Any thoughts on the process of Carb Backloading? I have been adding Carbs PWO because my Carbs throughout the day are very low. I basically get my daily intake in the 2 hour period post workout.

By: Tudor

Tudor — Tue, 23 Jun 2015 13:11:55 +0000

I used to take PW carbs with my protein because that’s what I was told I should do. I ditched the carbs after reading your articles, and the results showed up almost instantly, plus I just felt better without taking in all that dextrose/maltodextrin. I didn’t see any negative effect on muscle gain either.

By: Mark McManus

Mark McManus — Tue, 21 Oct 2014 16:59:13 +0000

@Eduardo. Yes there are many things involved – all of which are covered and scientifically proven in this article.
Adding carbs to your whey does not slow or stop the catabolic process any more than whey alone does – see study no.2 above – “PWO carbs do not slow muscle breakdown”.
The body will not burn protein from whey after your workout. The body never burns protein for general energy purposes except in extreme emergency situations. I’ve built my body over the last 7-8 years without any PWO carbs.
You also seem to be under the impression that you burn all the glycogen out of your muscles during a workout. Even a full body session will burn a minority of glycogen, leaving most of your stores intact.
Anyway, whether it’s protein synthesis, muscle breakdown (catabolism), insulin, or glycogen, there’s no need for opinion on this – the science is in, and there is no good reason to be putting sugar into your post-workout whey shake.

By: Eduardo

Eduardo — Tue, 21 Oct 2014 16:06:10 +0000

Mark, I read the articles, but there are many things involved…
After workout, our blood is full of aminoacids(taken from muscles) and catabolic hormones. The PWO shake shouls stop this process quickly. The better way to do this is elevating insulin. Once insulin is elevated, the cabolic process stops and anabolism takes place.
Using whey alone will elevate insulin, but the body will burn a good part os this protein to obtein energy. This will be the most expensive carb ever !! Dextrose is so much cheaper and do this job better. Once insulin starts, the fat loss stops either way. As said before, glycogen is important to prevent muscle loss and for recovery. I don’t understand why we have to wait for this replacement. I can take 100gr of dextrose in my shake, but once my other macro nutrients and calories during the day are counted, won’t cause fat storage.

By: Mark McManus

Mark McManus — Tue, 21 Oct 2014 09:23:04 +0000

@Henri. Yes, you simply replace glycogen from your GLAD meals that come after the workout.
I’m not aware of any studies, but you’ll continue to burn some body fat for a few hours after training. When you start eating solid food again, your body will use it for energy. But your overall metabolism can remain elevated for 36-48 hours after the workout.
No, don’t worry about 2g carbs at all. That’s not going to make any difference.For low-carbs I do recommend ispoure whey, which has zero carbs,

By: Mark McManus

Mark McManus — Tue, 21 Oct 2014 09:17:18 +0000

@KRS. I covered this in the program itself – it is simply a matter of convenience for hitting cals and macros. It’s not for building muscle or fat burning purposes. Burning fat on that program is taken care of by all the other factors that make up the diet.

By: Mark McManus

Mark McManus — Tue, 21 Oct 2014 09:14:46 +0000

@Eduardo. You must not have read the article. I cover all your points.
– Yes carbs with whey will cause a greater spike in insulin, but it’s not required. The insulin spike that comes from whey alone is enough (see article).
– Glycogen will be replaced when you eat carbs later.
– Whey alone will not cause muscle loss lol. I covered this in the article with the scientific studies. It’s been clearly shown that adding carbohydrates to whey does nothing to decrease muscle breakdown levels. Nor does it increases protein synthesis levels.
– On the issue of BCAAs, they do nothing if you are already getting sufficient protein intake. See this post for more https://musclehack.com/whey-vs-bcaas-which-is-best-for-building-muscle/

By: Mark McManus

Mark McManus — Tue, 21 Oct 2014 09:09:49 +0000

@Ochen. The protein from beans and lentils is not “complete” protein i.e. it doesn’t contain all the amino acids. You should take a whey shake immediately after training, then your beans, lentils, and fish within 3 hours of finishing that shake.

By: Henri

Henri — Mon, 20 Oct 2014 23:00:14 +0000

Mark,

Been meaning to discuss this very interesting topic with you for a while now. Then I get the email and here is my chance to do so!

I agree with you that we are more insulin sensitive after a good weight lifting session so the post carbs are not needed. Additionally, based on quality sources which I have come across over the years (including your site) whey on it’s own creates a higher insulin spike than white bread, sugar, honey etc. so there is no need.

But at some point, I am going to need to eat carbs (for water and glycogen) to restore my reserves and so that I can perform for the next session in the gym, correct? (Note, I am not on MANS diet. My current diet is like GLAD but with the intermitted fasting component built in).

I guess my question is this: Are there any studies that you know of which indicate how long the fat burning window last for while on whey alone?

Also, my current whey protein isolate has 2 grams of carbs per scoop (1 of which is sugar) and 35 grams of protein. Am I kinda screwed here? Does it have to 0 grams? Or will I have to try to hunt down a completely zero carb formulation during my next purchase?

By: krs

krs — Mon, 20 Oct 2014 21:32:47 +0000

Mark if carbohydrates to your PWO shake has no impact on muscle growth and only serve sugar calories to your diet and hinder burning FAT after a workout why [removed details: Mark] Is the PWO carbs just to help bring up calories and if so wont it effect burning fat after workout ?

By: Luis

Luis — Mon, 20 Oct 2014 17:43:00 +0000

People you need to cook your eggs! Your body is physiological incapable of digest raw eggs. The Rocky morning shake may look badass but is plain stupid.

By: Will

Will — Mon, 20 Oct 2014 17:21:41 +0000

Carbs are the only macro your body does not need to survive that being the case how many carbs do we really need? We also get carbs and fiber from veggies nuts and other foods considered low carb!

By: Ochen

Ochen — Mon, 20 Oct 2014 14:42:16 +0000

Hello Mark.
I do not use any supplements, or milk products. Instead, my dinner is usually ready right after workout. I differ to eat different types of bean, lentils with vegetables, and fish. Nutritional content of beans and lentils, is about 25g protein, and about 50g carbs. Have heard before that carbs make it difficult, to transform the body into the athletic. And that sugar stops the blood supply to the muscles, due to insulin resistance from the sugar.
But there is a difference between, carbohydrates from sugar and beans / lentils. Muscles also need glucose, after a hard training session. It is impossible to live on pure proteine diet from morning to night. I still try to replace the carbohydrates I eat for breakfast and evning meal. With about 50g almonds nuts, for each of the meals instead. Almonds contain a lot of unsaturated fat. Would you recommend my diet? And will the unsaturated fats from nuts, prevent proteins from reaching my muscles?

By: Eduardo

Eduardo — Mon, 20 Oct 2014 14:03:13 +0000

I really like this site, but a have to disagree with this article.
There are many studies proving that protein+ carbs+BCAA ( or leucine), all together, can cause a greater spike on insulim. Post workout insulin won`t make us fatter !! It will restores glycogen ang garantee that the amino acids will be delivered for muscle repair and construction. We can reduce carbs in other meals during the day. A post workout shake with only protein, will make you burn more fat, for sure… but you will lose more muscle to…

By: Mark McManus

Mark McManus — Mon, 15 Jul 2013 13:52:07 +0000

@Doug. You can have them. They just won’t do anything beyond what protein alone will do.

By: Doug

Doug — Mon, 15 Jul 2013 13:52:02 +0000

….. wait for the next carb meal is the answer, eh?

By: Doug

Doug — Mon, 15 Jul 2013 13:48:26 +0000

What about PWO on a Carb-Up day?

By: troy

troy — Thu, 11 Jun 2009 21:08:42 +0000

were you a skinny guy who wanted to build muscle? or an out-of-shape fat guy who lost weight AND built muscle at the same time. do you have “before” pictures?

By: Karan

Karan — Sat, 25 Apr 2009 01:38:03 +0000

Hey Mark,

This looks and sounds great. But what ensures that without carbs throughout the week, that there will be enough energy? I’m a vegetarian on top of that so I am not sure how good MANS will be for me

By: Chas

Chas — Tue, 05 Aug 2008 19:13:56 +0000

Mark,
In regards to Post workout Carbs on Friday which would be the day to start the Carb up period. How long after the workout should I wait to start the carb up period?

By: Nozza

Nozza — Fri, 11 Jul 2008 08:37:36 +0000

Since the study, as described, has no control group NOT taking post-workout protein. How does the author come to the conclusion that specific post-workout protein aids muscle synthesis?

By: Mark McManus

Mark McManus — Sun, 06 Jul 2008 21:48:21 +0000

Adam, yes. Suit yourself on this, it’s completely up to what works best for you.
Mark

By: Adam

Adam — Tue, 24 Jun 2008 02:48:54 +0000

So final decision is to ditch the workout carbs? And also, should I shift around my meal plan so that the carbs are still split 50/50 for before/after the workout?

By: Dusty

Dusty — Tue, 24 Jun 2008 01:16:24 +0000

I have also read a study that showed regular whey protein alone, post workout, has been proven to be more effective than whey protein with sucrose or dextrose added. I dropped PWO carbs a while ago. I feel better since I’ve stopped taking them PWO as well.

Dusty