0ni
Registered Rustler
Nutrient Timing by Ivy is very good, explains it all very well with lots of references. Buy it, read it then head to the library and read the references as well and you'll get a very good idea of how the body works
Muscle glycogen synthesis after exerci... [J Appl Physiol (1985). 1988] - PubMed - NCBI
There are plenty of other studies like this as well, also one's that show you remain insulin sensitive for longer with carb and protein refeeds post exercise.
It seems very high tech and fancy but only a little is needed. Shakes are good because post exercise a drink is easy to get down but any food is good really. Shakes are not needed at all. A couple hard boiled eggs and some M&Ms would be good. I like eggs because they are highest in glutamine and leucine. Leucine is the main stimulator of protein synthesis (even more than insulin). I just drink a scoop of whey with 1g of leucine added before and during training then some BCAAs that I won at a meet after when I drive home
If you're keto adapted like I am, blood glutamine and leucine levels will be very high indeed at all times. I can't find any real data on insulin sensitivity during this time though. It probably doesn't matter as much when keto adapted anyway because your insulin won't be spiked that much. Again, LEUCINE is the stimulator of protein synthesis so in keto getting your insulin up won't matter that much for you guys
Muscle glycogen synthesis after exerci... [J Appl Physiol (1985). 1988] - PubMed - NCBI





There are plenty of other studies like this as well, also one's that show you remain insulin sensitive for longer with carb and protein refeeds post exercise.
It seems very high tech and fancy but only a little is needed. Shakes are good because post exercise a drink is easy to get down but any food is good really. Shakes are not needed at all. A couple hard boiled eggs and some M&Ms would be good. I like eggs because they are highest in glutamine and leucine. Leucine is the main stimulator of protein synthesis (even more than insulin). I just drink a scoop of whey with 1g of leucine added before and during training then some BCAAs that I won at a meet after when I drive home
If you're keto adapted like I am, blood glutamine and leucine levels will be very high indeed at all times. I can't find any real data on insulin sensitivity during this time though. It probably doesn't matter as much when keto adapted anyway because your insulin won't be spiked that much. Again, LEUCINE is the stimulator of protein synthesis so in keto getting your insulin up won't matter that much for you guys