The Paleolithic Solution – Episode 8

My take is…though insulin may just be playing a permissive role in protein synthesis, it appears that for a “maximal” protein synthetic response, the combination of EAA, energy availability and insulin are the most potent elixir. In combination they result in both increased translation initiation and translation elongation.

Adding glucose to AA results in a greater response than AA alone, and the EAA+CHO mixture potentiates the anabolic effect of resistance exercise. Basically, you are providing optimal substrate at a time (immediately post workout) when the synthetic machinery is already activated, augmenting the anabolic effect.

I don’t know that the exact mechanism(s) has been elucidated, and it’s likely synergistic, but AA and insulin signaling converge at mTOR, therefore it is possible that mTOR integrates these signals thereby enhancing the response. Insulin may also stimulate muscle blood flow to enhance AA delivery. Since insulin is such a potent inhibitor of protein breakdown and you couple that with the signaling effect, a transient increase in serum insulin post exercise likely enhances and prolongs the protein synthetic effect of AA.

Additionally, digestion rate is an independent factor effecting protein synthesis, and while I’m not a fan of liquid food at any other time either, the immediate post workout window may justify it’s utilization to enhance adaptation and recovery. A hydrosylate source, versus an intact protein, is more quickly digested and absorbed, resulting in greater postprandial AA availability. The subsequent elevation in insulin reduces protein breakdown and, with an added resistance exercise stimulus, will facilitate increased protein synthesis. A rapidly digested food source will also quickly improve the cellular energy state and reduce or shut down the catabolic AMPK and allow downstream signaling to mTOR.

I don’t believe it necessitates a huge bolus of CHO at all (especially with a hydrosylate), just enough to stoke all the fires and facilitate the greatest response. Anyway, I don’t mean to go on and on. I would definitely be interested to hear your take. I dig this stuff.

Robb, I just started Paleo about a week ago. Up until then, I was on a measured Zone and then went unmeasured for most of the year. I just wanted to know if it is typical to feel kind of crappy for the first few days on Paleo. I feel like I’m starving most of the day, and my food intake has increased since leaving the zone. I realize that my metabolism is probably in high gear since the processed food has left my diet, but this is affecting my workouts as well. I’m doing a “strength based CF program”. It’s a linear progression heavy lift then a short to medium length WOD. Any advice you could offer is greatly appreciated. I’m a big fan of your site. Thanks

Rob, this is such a fantastic site, I love it!. Sleep is pretty good, keep to good sleep hygene, and stress is high but the meditation helps. I have been using 2 tablespoons of mineral oil at PM and AM and this helps. Do you think this is okay or contraindicated, any problem with daily use for a bit?
Thanks for your input.

Love the podcasts. I never thought I’d look forward to Tuesdays so effin much. Thanks for all your hard work, guys.

If the following questions have already been answered, hopefully someone will point me in the right direction.

I bought a big bottle of fish oil…I’m not sure what to do next. I’m a bigger gal and a paleo newbie. How much should I be taking? Is it best to take it all at once? In the morning? Or is it better to take it all throughout the day? WITH meals?

Thanks again!

Robb,

Along with paleo, do you have any advice for someone with what I believe to be a highatal hernia? I have been taking a Prilosec every morning for the past five years or so and understand that I have to get off that stuff. When I don’t take it, I get bad heartburn feeling and vomit especially during excercise or even gag while brushing my teeth. My doctor says as long as the prilosec helps not to worry but I hear there is a downside to taking it too? My wife recently read that an apple every morning would help? any thoughts?

Re: PWO Meal

An Oral Essential Amino Acid-Carbohydrate Supplement Enhances Muscle Protein Anabolism After Resistance Exercise. Journal of Applied Physiology, 2000, 88, 386–392.

6 subjects (3 men, 3 women) performed resistance exercise (leg press 10×8, leg extension 8×8 @ 80% 1RM with 2 min rest between sets) and were given either a pwo drink consisting of 6 grams of essential amino acids (EAA) and 35 grams of sucrose (table sugar, CHO) dissolved in 500mL of distilled water or a placebo (artificially flavored drink sweetened with aspartame). The researchers analyzed protein synthesis after 1h and 3h in both the groups. Analysis included femoral arterial and venous blood samples and biopsies (for protein synthesis), leg blood flow, as well as arterial insulin concentration. The researchers found no difference in protein synthesis between the groups that consumed the EAA/CHO drink 1h or 3h after resistance exercise. Some subjects were given a placebo at time=1h and then the EAA/CHO drink at time=3h. Protein synthesis only reached high levels at the 3 h mark in this case. Interestingly, the aspartame in the placebo drink did cause a small (barely significant) increase in arterial insulin and phenylalanine concentration.
The fact that no difference was seen between 1h and 3h throws a wrench in the whole post workout feeding window. It is well known that muscle fractional synthetic rate remains elevated for 48 hours after a bout of heavy resistance exercise. The PWO meal may merely be condensing the protein synthesis to a shorter time frame (i.e. completion in a few hours as opposed to 48h). A similar effect has been observed with glycogen repletion. Consuming carbohydrate post workout will accelerate glycogen repletion. For at least 12 hours PWO, the muscle glycogen of a subject that has consumed a PWO CHO drink will be higher than that of a subject that did not consume the drink. However, past the 12 hour mark, the glycogen levels of both subjects are the same. The drink merely serves to accelerate the glycogen repletion process and is not necessary if the next workout will not occur until the next day.
Although PWO meals of protein and carbohydrate do increase the rate of protein synthesis and muscle glycogen repletion, they do so at a cost of insulin sensitivity and reduced growth hormone production. If you are in a competition setting, go ahead and use PWO meals to your advantage. Otherwise, skip them and reap the full benefits of your training.

So y’all have been to the Calgary Farmer’s Market? No? Oh. Then you haven’t got a clue what you’re talkin’ about!

http://www.calgaryfarmersmarket.ca/

Hey Robb,

quick question about IF. I know you’re no longer such a huge fan of it (lifestyle choices, dialing in diet,etc), but for some reason I’m NEVER hungry before 11am….I end up doing a semi 16/8 anyways. Is this bad? If I end up having to scarf down food in the morning I’ll do it, but it’s forced. Is there something wrong with me? I’m a student, regular schedule, Xfit 3-4x a week. 3 Big meals a day, Paleo + full fat dairy (moderate).

Thanks,

Roelant

Robb,

Any thoughts on the prilosec question I posted yesterday? Thanks.

Robb and Sage –

I would also love to hear or read recommendations for PWO meal suggestions and research. I would like to put on about 10-15 lbs this year (6′1″/~170lbs currently). I eat pretty much paleo with a glass of milk 2-4x a week. PWO, I try to have 2-3 oz of turkey or roast beef along with a piece of fruit and/or a glass of whole milk… I’ve been trying to do this for the past few months and haven’t really seen any weight gain. Then again, the crossfit gym was biased to metcon’ish’ workouts. The programming is changing this year with a CFSB WOD 3x a week. I’m excited to see how this works out.

It seems that OPT recommends either 40/40g pro/cho after workout or 40/25 (male 8-12% bf) depending on the type of workout. That’s a lot of protein to put down.

Thanks for the great poscasts.

Kris,
I hope your partner comes round to Paleo / fish oil.
The Zone diet plus paleo food choices plus fish oil absolutely blitzed my PMS, and severe menstrual pain (we’re talking intense pain that causes vomitting).
However I have primary dysmenorrhoea (not secondary – linked with fibroids etc). I do know many women for whom fish oil made a massive difference.
I take about 2000mg per day DHA+EPA.
It made absolutely no difference to the heaviness of bleeding but does give that bright red blood that naturopaths and Chinese practitioners seem to focus on as a good sign! Not the dark red clotty type (sorry to be so graphic!)
Paleo actually reversed in between spotting for me and gave more consistant relief from PMS. Exercise too helps – regular intense exercise adds to reduced menstrual pain.

here is a great testimonial from the paleo diet website:
http://www.thepaleodiet.com/success_stories/#menstrual

And Robb, I promise to cool down with the questions! I was just so excited that the Paleo diet seemed to match a great deal what I have researched about male pattern baldness. Thanks for bearing with me!!