szukalem i szukalem na ten temat, ale szczerze mowiac nikt konkretow nie przedstawia, bede experymentowal ;) Za to na bb.com znalazlem cos takiego :
Traditionally, it's been recommended that athletes ingest high-glycemic carbs (e.g., sugars, white bread) after exercise. High-glycemic carbs are broken down easily and increase rapidly the flow of glucose into the bloodstream. This glucose can then be converted to glycogen in your muscles ("filling your tank"). Unfortunately, high-glycemic carbs increase risk of obesity, diabetes and heart disease.
A recent study by Dr. Stevenson and co-workers investigated the metabolic responses to high-glycemic or low-glycemic meals consumed during recovery from prolonged exercise. Meals were provided 30 minutes and two hours following cessation of exercise. The authors concluded,
"The glycemic index of the carbohydrates consumed during the immediate post-exercise period might not be important as long as sufficient carbohydrate is consumed."
Although endurance athletes may benefit from high-glycemic carbs, bodybuilders and other strength-power athletes should eat mainly low- and moderate-glycemic carbs such as unprocessed whole grains, fruits and legumes.
I w tym samym arcie /tu skopiowane z innego, bo bardziej przejzyscie ale o to chodzi /:
Now, this ratio of carbs and protein have an effect on each other. Taking this ratio of protein and carbs boost insulin levels twice the amount than if you just have carbs alone. So protein and carbs work together to boost insulin levels through the roof.
^^ zawsze wydawalo mi sie ze dodanie np. wheya czy innego zrodla bialka obniza ig posilku - wiec powinno oslabiac
wyrzut insuliny??