-Diablo's Journal, 03 Jan 20

How often have you heard the claim that natural, whole foods are always better than synthetic supplements? In general, the word “natural” has a positive connotation, whereas “synthetic” or “chemical” has a negative one. The truth, of course, isn’t so clear-cut. Some compounds are more effective in supplemental form. One example is the curcumin in turmeric. On its own, your body cannot absorb it well; but taken in liposomal form[69] or supplemented with piperine, a black pepper extract, curcumin sees its bioavailability increase dramatically. The same goes for vitamins. For instance, phylloquinone (K1) is tightly bound to membranes in plants and so is more bioavailable in supplemental form.[70] Likewise, folic acid (supplemental B9) is more bioavailable than folate (B9 naturally present in foods), though that may not always be a good thing. The Truth: With regard notably to vitamins, foods are not always superior to supplements. 

No need to detox, get all of your nutrients from whole foods, eat organic, or avoid any macronutrients. 

Thanks for refuting the nonsense that is widespread... ;) There's so much that floats around on here and everyone wants to be healthier so they jump on the next bandwagon. 😉 

I do the Daniel Fast and prayers (not diet) for religious reasons. A way for me to let God “interrupt” my lifestyle so I can listen better to Him. I don’t promote it as a diet or detox but, of course, many people do feel overall better for having done it and done it correctly. Just on a dietary note, I’m sure they feel better because they have just interrupted old eating patterns. Like a jolt to the system, maybe? I feel great after every Fast but it’s because, for me and my husband, it’s a spiritual journey. If I feel right and at peace on the inside the rest is.. wait for it... gravy. Nice, wonderful, country gravy on a biscuit.😂 Seriously, though, thank you for sharing your research. It’s always appreciated. 

I have an issue accepting the protein after workout notion. while the statement is true, it's not without merit to refuel after workout. carbs would be superior for fast recovery, but wouldn't protein be helpful, even if digestion is slower? not a guru here, just someone who has "felt" a benefit in muscle soreness with fast recovery input vs normal eating only... 

Lol Itzy! 😆  

I'm headed to bed but I think that refers to not needing to slam protein right after or else! The window is more a barn door is what I remember. I'll open the link and read it more in depth later today. 

Yeah, that makes sense.  

Supplements can really help sometimes.  

I believe in this completely! Although, I do limit carbs and sugars because they seem to “drag me down” since I’ve had chemotherapy. I validated this theory by being a carb consuming machine over the holidays. I turned into a sloth. LOL! 

@yohoyoh "Due to the transient anabolic impact of a protein-rich meal and its potential synergy with the trained state, pre- and post-exercise meals should not be separated by more than approximately 3–4 hours, given a typical resistance training bout lasting 45–90 minutes. If protein is delivered within particularly large mixed-meals (which are inherently more anticatabolic), a case can be made for lengthening the interval to 5–6 hours."     Also, carb timing post workout is irrelevant. Total daily carbs are what matter for overall recovery. Same study "Furthermore, the importance of co-ingesting post-exercise protein and carbohydrate has recently been challenged by studies examining the early recovery period, particularly when sufficient protein is provided. Koopman et al [52] found that after full-body resistance training, adding carbohydrate (0.15, or 0.6 g/kg/hr) to amply dosed casein hydrolysate (0.3 g/kg/hr) did not increase whole body protein balance during a 6-hour post-exercise recovery period compared to the protein-only treatment. Subsequently, Staples et al [53] reported that after lower-body resistance exercise (leg extensions), the increase in post-exercise muscle protein balance from ingesting 25 g whey isolate was not improved by an additional 50 g maltodextrin during a 3-hour recovery period. For the goal of maximizing rates of muscle gain, these findings support the broader objective of meeting total daily carbohydrate need instead of specifically timing its constituent doses." Source : https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/ Alan Aragon and Brad Schoenfeld, 2 of the most highly respected and educated experts in this field. 

Sorry for the format, I added spaces and entries but it didn't take. 

Ok, so the take is that as long as your body gets it's carbs daily and protein recently regularly, you are good.... Now, they are measuring this thing called protein balance... What I remember reading long time ago was muscle breakdown time in the recovery period before the buildup starts... Supposedly the very fast carbs assisted with things like creatine in your after workout mix will speed up recovery time and this is the part I'm keen on believing. Speeding up the recovery so training sessions with Max strain can be more frequent. But again... I'm not a scholar. Just one of those dangerous internet researchers 😏 

Unless you are training again within 8 hours, carb timing doesn't matter. We don't empty out our glycogen stores as much as people believe we do to justify a carb load post workout. I would focus more on pre workout, getting 1g of carbs per kg of bodyweight from a combined starch source and a fruit source as they use separate transporters to deliver energy. The rest can spread throughout the day as you see fit. 

Interesting. They put that list together fast. 

Bella 🤣 

Dlewis, so you ate carb foods like gummi bears, fruits, etc or do you mean fat+carbs? Cause I'm pretty sure that combo plus a calorie surplus does that to everyone lol.  

I agree with all of that. I believe most of the obsession with "clean" or Whole Foods ™ is created for commercial profit, not actual health.  

That’s the first time I’ve heard that about creatine. But then again I’m bald 🤷🏻‍♂️🤣🤣 

Fatfaucet, I didn't ask you to delete your comments, I said I would, silly. Keep your belief system out of my science based post. You can open the link yourself at the bottom of the post and see the truth. You're welcome.