Yesterday (Saturday) was my carb load day. All I did was eat everything in sight within reason. Some things I ate throughout the day:
-7 blueberry bagals (50 grams carbs per bun)
-6 bowls of apple jacks
-5 servings of pasta (hamburger helper)
-4 bananas
-Kept my protein at 275 grams for the day. It was probably higher due to all the carbs I ate which also contained protein. I remember the bagals having 10 grams of protein per serving.
-I found it not too difficult to eat all that food. It isn't as bad as people make it out to be. Today also made me very aware that in the past, my carb intake has always been really low. That's the upside to me on this structured diet. It already helped me to see that I was under-eating most of the time.
-I didn't take in any caffeine today which would've somewhat hindered the insulin sensitivity that I was trying to take advantage of for glycogen repletion.
-Furthermore, Lyle also recommends trying to take in some vinegar, which further aids gylcogen retention. Next week I'll buy some apple cider vinegar to use. There's actually some studies that seem to point to this being beneficial->
Info found at hypertrophy-specific.com
Quote:
Int J Sports Med 2002 Apr;23(3):218-22
The efficacy of acetic acid for glycogen repletion in rat skeletal muscle after exercise.
Fushimi T, Tayama K, Fukaya M, Kitakoshi K, Nakai N, Tsukamoto Y, Sato Y.
Central Research Institute, Mitsukan Group Co. Ltd., Handa, Japan. tfushimi@mitsukan.co.jp
We examined the effect of acetic acid, the main component of vinegar, on glycogen repletion by using swimming-exercised rats. Rats were trained for 7 days by swimming. After an overnight fast, they were subjected to a 2-hr swimming exercise. Immediately afterward, they were given by gavage 2 ml of one of the following solutions: 30 % glucose only or 30 % glucose with 0.4 % acetic acid. Rats were sacrificed by decapitation before, immediately after exercise and 2 hours after the feeding. Exercise significantly decreased soleus and gastrocnemius glycogen content, and feeding significantly increased liver, soleus and gastrocnemius glycogen content. In soleus muscle, acetate feeding significantly increased glycogen content and the ratio of glycogen synthase in the I form (means +/- SEM: 4.04 +/- 0.41 mg/g-tissue and 47.0 +/- 0.7 %, respectively) in contrast to no acetate feeding (3.04 +/- 0.29 mg/g-tissue and 38.1 +/- 3.4 %, respectively). Thus, these findings suggest that the feeding of glucose with acetic acid can more speedily accelerate glycogen repletion in skeletal muscle than can glucose only.
http://www.ncbi.nlm.nih.gov/entrez....bstract
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Quote:
Link to the full study: http://www.nutrition.org/cgi/content/full/131/7/1973
The concentration of acetic acid was 0.2 gm per 100 gm of food ingested. Regular household vinegar is about 5% acetic acid. To get 0.2 gm of acetic acid you would need to drink 4.0 grams of vinegar. Vinegar's density (1.0056 g/cm3) is about like that of water, so drink 4 cc per 100 grams of food.
If you are carb loading before an event, you could take in 4cc for each 100 grams of carbs you eat.
The authors concluded that:
Here we have confirmed that a diet containing acetic acid at concentrations similar to those consumed in a normal meal enhances glycogen repletion in the liver and skeletal muscles of rats (Fig. 1A , B , C ). The effect in liver and gastrocnemius muscle appeared to be linear up to 0.2 g acetic acid/100 g diet.
Our results show that dietary acetic acid can enhance glycogen repletion in both liver and skeletal muscle. The mechanism of this effect is different in liver and skeletal muscle. In liver, acetic acid feeding enhances glycogen repletion by activation of gluconeogenesis and the preferential utilization of G-6-P for glycogenesis. In skeletal muscle, the enhancement of glycogen repletion by acetic acid feeding results from the accumulation of G-6-P due to suppression of glycolysis. We used acetic acid at concentrations comparable to those found in a normal diet. Therefore, we conclude that supplementing meals with vinegar may be beneficial in the recovery of liver and skeletal muscle glycogen, for example, upon fatigue, after skipping meals, postexercise or as part of an athlete’s breakfast on the day of competition.
I've started just drinking the 4cc/100 gm carbs of apple cider vinegar (tastes a lot better than regular white vinegar) post workout, and with breakfast. It's kind of an acquired taste - not half bad really. Don't use it in your workout drink or post-workout shake, though - it really affects the taste horribly. A couple of teaspoons of vinegar with a carb/protein chaser should be fine. Some people like it in their diet sodas as well.
The mechanism whereby the acetic acid increases glycogen storage in muscle is by retarding glycolysis. It seems the acetate (vinegar is acetic acid) is converted to citrate in the Krebs cycle, and the buildup of citrate inhibits a key enzyme (phosphofructokinase) responsible for glycolysis (glucose burning). So this makes it harder for the carbs to be burned as fuel during glycolysis, and instead they are shunted into glycogen storage. So more of the carbs are being stored as glycogen and less are being burned as fuel. This would imply that more fat needs to be utilized
to provide energy.
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