Subject: effects of protein, amino acids on hormones

Submitted By: Kyle Schneider, NYC

This inquiry is about maximizing growth hormone secretion post-workout (PWO) while also anabolism/maximizing protein synthesis.

Regarding maximizing growth hormone levels PWO and also trying to put body into anabolic mode simultaneously: I'm reading that it's glucose levels not insulin that will blunt the secretion of growth hormone post-workout (this is your work I believe, although I've ordered the book but not yet received it). Thus a CHO+PRO PWO shake will blunt/stop GH secretion (degree of blunting assumed to depending on the glycemic load of the carbs ingested), while in theory just PRO should not (Faigin writes that PRO enhances GH secretion I believe).

It would seem that given this, and ignoring the non-paleo aspect of whey protein, the intake of just whey PWO would not blunt GH levels despite its ability to spike insulin (glucose levels will remain low tho b/c no ingestion of carbs). Thus, it would seem that insulinogenic whey intake PWO is complimentary (even synergistic) to GH release to help turn this into an anabolic window w/o blunting the GH response. This is how I interpret this. I realize lean animal protein is a better source (although much slower digesting), but sometimes its not feasible (where to store in gym?) and whey is very convenient in these times.

What is your take? Don't mind the insulin spike so long as GH secretion isn't blunted? Or is this just flat out wrong? This is fascinating stuff and I'm not sure we have enough conclusive evidence to determine a "right" answer.

The answer to your question is insulinogenic protein powder need not be excluded from the post-workout meal, and may be advantageous from an anabolic standpoint. Below I’ve included more information you may find helpful on the subject.

                                           ______________________

Proteins are made up of amino acids, and each type of protein has a unique amino acid profile indicative of its physiological properties. For example, those with the highest concentration of branched chain amino acids, leucine, isoleucine, and valine are maximally utilizable for building muscle though not necessarily optimal in other spheres of action relevant to bodybuilders. This introduces the concept of an indirect effect of amino acids upon performance, muscular development, and other processes such as immunity, mediated by hormones.

Carbohydrate is simpler than protein both structurally and in terms of hormonal effect. Carbs directly alter one hormone level predictably, insulin. The only matter in question is rate of elevation, reflected by the glycemic index. Proteins are more complex due to the countless combinations in which amino acid sequences appear.

While there is much functional overlap amino acids exert discrete effects. Each represents a distinct nutrient, many of which cannot be synthesized by the body and must be obtained from food. Protein can be converted to glucose, but glucose cannot be converted to protein. More than merely an energy source, amino acids participate in biochemical reactions required to sustain life and are a structural component of muscle and constituent of all living cells.

The most exciting and pioneering facet of protein science revolves around isolating and combining amino acids to amplify desired effects, such as growth hormone release. For example, if arginine and glutamine are more important for supporting immune function, would it not be better to consume these two in concentrated amounts rather than an equivalent gram total of protein comprised of all 20 amino acids, provided no deficiency of any essential one? The same reasoning can be applied to muscle growth and anabolic enhancement as well as performance. The downside is the further one gets away from the balance of amino acids found in nature, the more the risk of interfering with overall protein assimilation. Isolated and consumed at high dosage levels, amino acids have greater potential to generate therapeutic effects as well as side effects.

Protein powder supplies protein at minimal caloric and economic cost. At the same time, amino acids derived from protein powder enter the bloodstream more rapidly. The resulting insulin surge may work advantageously for bodybuilders not trying to lose weight. The rationale for consuming carbohydrate with protein post workout is to create the anabolic combination of elevated insulin and amino acid levels. If you can achieve this by consuming an insulinogenic protein source like whey isolate, carbs represent extra calories.

Fasting after working-out lowers blood sugar levels, intensifying feelings of hunger and craving for sweets. Therefore, consume at least a piece of fruit, protein beverage, or nutrition bar within an hour after training. By stabilizing blood sugar levels and satisfying nutritional demands, intelligent snacking in the post-workout period facilitates appetite management. Whether aiming to build or reduce, everyone wants to optimize growth hormone release given the health and youthfulness promoting qualities of this hormone. A high-carb post-workout meal does not serve well this purpose as compared with a more balanced one.

So when is a high-carb post workout meal advisable? Where glycogen is a limiting factor in performance, and performance overrides other priorities. For example, consider a football player or mixed martial artist or Olympic swimmer who trains and practices many hours per day. These activities require massive energy output, and glycogen derived from carbohydrate represents the ultimate energy source for high intensity work. So if your teammates and coaches expect you back on the field the next day, again to perform at the highest level, you had better consume plenty of carbs between now and then, beginning at the post-workout meal.