Gainz, Trains and Galpin’s Ideals

affiliate • Sep 02, 2015

In lieu of our recent surveying, we journey, once again, back to our Paleo f(x) gleanings. This week we address the age-old question about strategies concerning post-workout nutrition. If you’ve perused any fitness magazines, you’re sure to have been bombarded with volumes of ‘thought’ on the subject. Skip breakfast. Eat this. Do that. Dissenting opinions flow copiously ad nauseam. And, as many situations crassly display, misinformation often reigns king. Lucky for us, Dr. Andy Galpin provided – your favorite and mine – relevant points of scientifically supported advice. To grossly summate his resume, Dr. Galpin is a  professor at Cal State Fullerton , physiologist, former Nationally competitive Weightlifter and a member of the Barbell Shrugged team. He also trains a number of UFC athletes. Most interesting of all, he was a part of the first team to render  a singular muscular fiber in glorious 3D. Geeks, celebrate with me!Before delving into the science-y stuff, it’s important to define what we’re discussing. Theoretically, the ‘post-exercise anabolic window’ is the notion that one has a diminishing period of time [following exercise] to consume X amount of protein, carbs, etc. Again, in theory, only during this window, can one capitalize upon or cannibalize, for lack of better term, their freshly completed work. Surely, most of you are familiar with ill-concieved [from my vantage] buzz words like, ‘gainz’, ’shredicated’, and the sort. These ideas, in general, have sparked a behavioral revolution in a number of gym-goers…guzzling their pre-workout energy drinks. Then, chasing their training with post-workout shakes. Sound familiar? But, is it all for nothing?

Does the anabolic window exist?

Conditionally, yes. And, according to Andy, conditionally – no. What?! Can such a calorie conundrum exist? Like almost everything, the truth lies in the degree of our application. As it turns out, the nutritional strategies we follow more adversely dictate the importance of feeding post-workout. Dr. Galpin, in a simplistic manner, boiled his research down into two truths. If training while fasted, the anabolic window should be managed with a serious sense of urgency. Contrastingly, if training occurs during a fed state, the window should be viewed with much less concern. Even more interesting, from my perspective, were his conclusions about the particulars of post-workout nutrition. He says, ‘the sooner you ingest carbohydrates, the better…and ingesting protein won’t hurt either.’ Yep, the name of the physique-progressing game is spelled with a CHO (carbohydrate).

Do I really care?

Let’s hope so. Remember, ‘shredicated gainz’? Whether we admit it or not, hypertrophy – the increase of lean, muscular tissue – is a prevailing theme. Want real strength increases? Hypertrophy. Looking for a leaner overall physique? Hypertrophy, too! After a healthier composition and general well-being? Hypertrophy to the rescue. As a general rule for our experimental purposes, exercise – strength  AND  conditioning – remains the control (see: constant). It’s the nutritional tweaking that elicits a coveted result.

Okay. So, how much is enough?

Dr. Galpin offered a few standards from which to begin our experimentations. In general, he doesn’t recommend fasted training simply because our ability to produce, and reproduce, high-level performance is [generally-speaking] tied to the amount of glycogen available for use. When fasted, those stores are considerably lower. And, unless we’re ketogenic (a disputable topic for a wholly different post), are better suited leaning (pun, intended) on carbohydrates for energy. His macronutrient recommendations for pre/intra/post-training are as follows (note: these parameters apply to those pursuing most every fitness-related goal):

  • Everyone should consume .5 – 1.5g per kilogram of bodyweight in carbohydrates
    • fruit is not a favorable source due to the type of sugar it contains (fructose is slowly metabolized by our liver)
    • glucose is the preferred carbohydrate and there are countless options – yams, rice, potatoes, honey, etc…anyone seen my post workout rice bowls lately? He suggested  3Fuel (if there’s enoug
h interest, we will look into carrying this stuff).
    • Drinking vs chewing seems to be preferred method of consumption – it’s simply more simple
  • Everyone should consume .4 – .75g per kilogram of bodyweight in protein (whey protein preferred)
  • Everyone should drink 1-2 liters of water
  • Those seeking weight loss should maintain the same habits, but err towards the lower suggested ranges
    • focus feeding around training times and slightly lower calories during other parts of the day

And there you have it. A a rubric, a template, a place from which to begin you nutritional tinkering. How simple…protein, carbs and water (fat is essential at all other meals). Remember, these are numbers to be consumed before, during and after your training – NOT, to be confused with cumulative, daily requirements. In the future, we’ll dig even deeper. For now, let’s all take the time to digest Dr. Galpin’s well prepared advice.

#HateThePuns,

G-

Previous Posts

By affiliateadmin 10 Feb, 2022
Disclaimer: This may not be for the novice reader/exerciser. However if you are truly looking to invest the time to learn your body, this will help you. Brace yourself for a deep dive as what follows is sure to lead you down the proverbial rabbit-hole toward better mobility and improved body mechanics both in and outside ... The post Mobility for Weightlifting appeared first on 10 Experience.
By affiliateadmin 02 Jan, 2021
[et_pb_section][et_pb_row][et_pb_column type=”4_4″][et_pb_text] With each new year at 10 Experience, we aim to challenge our members and ourselves to sharpen our minds, our habits and our lifestyles. To whittle away at a #10exlife. The Outlier Challenge provides precisely that structure. Like previous challenges, this year’s version takes a fresh approach to the general blueprint we know ... The post 2021 Outlier Challenge appeared first on 10 Experience.
By affiliateadmin 20 Jul, 2020
Lessons from the Book of Our History The present is the past rolled up for action, and the past is the present unrolled for understanding. – Will Durant In 2010, two bonehead kids leapt from a plane without much of a parachute or any real understanding of how to safely land. By a stroke of ... The post 10 Rules for Gym Life appeared first on 10 Experience.
By affiliateadmin 30 Jun, 2020
  If you’re familiar with the original ideas behind CrossFit (the idea that we as a business fell in love with), you know about hard work, community, self-improvement, acceptance and all things the like. Charging towards health and wellness via voluntary hardship and sweat equity is the surface level idea. Look one layer deeper and ... The post CrossFit at a Crossroads appeared first on 10 Experience.
By affiliateadmin 27 Mar, 2020
Hope Floats and a 10ex Rolodex What do you get when you combine a roller coaster, a cliffhanger drama, and murder mystery? You get the month of March 2020. And you can begin to encapsulate the last few weeks for planet earth. The emotional spectrum ran full-bore through all of us with a pulse. The ... The post April ‘s Outlook appeared first on 10 Experience.
By affiliateadmin 05 Oct, 2019
  SCENE: A local artisan donut shop buzzing with happy patrons. Sweet and savory smells fill the air accompanied by the grate of freshly roasted coffee beans. It’s a place engineered specifically for the sensations. It’s a foodie’s dream. Enter: HEALTH-MINDED COUPLE, DONUT SHOP ATTENDEE DONUT SHOP ATTENDEE: (speaking to newest patrons) Hi! Welcome to ... The post Donuts + Decision Fatigue: A Secret Success Formula appeared first on 10 Experience.
By 321go 01 Jul, 2019
Most of us have an area in our life we wish we were performing better in. That part of us that doesn’t quite fit into our own skin. It could be a touchy subject that our spouse and friends know to steer clear of, the elephant in the room. It could be the promotion you ... The post Test Post appeared first on 10 Experience.
By affiliate 25 Apr, 2019
In the past, we’ve discussed the difference between fitness as sport and fitness as a life-long pursuit – these are starkly different end games. If you find yourself in the ‘fitness as sport’ camp, these following opinions of mine (and others) are of lesser concern. However, should you find yourself in the ‘live long and ... The post The Immortal Jellyfish and You: A Blueprint to Live Long and Prosper appeared first on 10 Experience.
By affiliate 14 Feb, 2019
You made it! Only a few weeks of Winter’s gloom remain and the end of the Outlier Challenge is already upon us. Wasn’t it a quick 6 weeks? With each year’s Challenge, we attempt to deliver a fresh package of full-bodied human (10) experience. Likely, that meant a bit of mental and physical stretching for ... The post The Threads of Ariadne: A Love Letter to End the Outlier Challenge appeared first on 10 Experience.
By affiliate 16 Sep, 2018
Whether you have dealt with this problem from a distance or up close, cancer has come up on your radar at some point in your life. Truth is, technically speaking, you have cancer right now. There are cancerous cells all in our bodies, that are only triggered/turned on when a fragmented version of our DNA ... The post Movement…The answer to Cancer? appeared first on 10 Experience.
More Posts

Ready to get started? Join 10 Experience now!

Schedule Free Trial
Share by:
Wodify Iframe