[bayboy4life]

http://www.t-nation.com/findArticle....le=05-096-diet

i stumbled across this article. What do you guys think of it? Does this Barr guy know what he is talking about?

[Madmick]

Yeah, I've read this article before, here's my opinion:

#1: Stupid. It's like the sentence Kabuki isolated from the "NO Scam Article". He starts by knocking carbohydrates (not in the sense that you don't need them, but in the sense that it's not as critical as everyone believes in that 30 minute PWO window), but then ends by noting that they enhance the uptake of protein which he does consider critical (although point #4 will also dispute the necessity of protein in the 30-minute window...but he admits at some point you need it).
One wonders why he even made this point. I guess he was proud of the point he made about creatine- maybe he wanted to show that off.

#2. He's right. I've posted this before. UT did a wonderful study that proved it's more effective to take your PWO shake pre-workout. Why isn't this making headlines? I don't know. But I do know Berardi himself drinks half his Surge before his workout (>5 min) and half after (within 30 min).

#3. Duh. I don't know whether I agree with his contention that the PWO meal (not to be confused with the PWO shake) isn't the most important meal of the day, but if you think because you ate that meal you can skip out on all the others (like breakfast), you're an idiot.

#4. Blah blah blah. You need protein at some point (and it's great to get plenty at breakfast). So what? Better safe than sorry. Another pointless point.

#5. An interesting point: really the necessary expansion of point #4. Perhaps it's more beneficial to get your protein around 1 hr PWO rather than immediately PWO. I don't buy this face value, but it's worth experimentation in your own program.

#6. Bleh. So a second protein shake may be better for muscle growth than a solid meal following the original PWO shake...that doesn't mean it's better for your health. I guess you can give it a go, but I'm sticking to food.

#7. Interesting point. Good to know. Although it's already known as a principle of S&C: you don't want to do eccentric overload training for longer than 1-2 weeks at a time. You should set aside peak weaks in a periodized schedule for this type of training. Otherwise, all this point proves is that insulin sensitivity is improved for all hours, not just a PWO hour, by weight training. So lifting=good. We all knew that. Just make sure to eat at some point.

#8. Interesting point. Yes, hydrolysates are king. See my "Custom PWO Powder" thread. However, isolates aren't the dredge he makes them out to be. But as I've already promulgated to the board, it's probably a good idea to add 6g of essential amino acids to your PWO shake; this would be particularly useful in balancing an isolate or concentrate for uptake.

#9. Great point. Antioxidants from a pill suck. If you want to add micronutrients and phytonutrients (including antioxidants) to your PWO shake in an effective form: just add a tablespoon of Greens+ to your carb/protein powder.

#10. Another great point. Enlightening. You shouldn't be popping Ibuprofen or Aspirin daily anyways, unless you want to skyrocket your blood pressure and invite liver disease. No pharmaceutical should be a daily addition to your regimen unless it's prescribed by a doctor to correct something wrong with your biochemistry.

[MikeMartial]

Some good points, some not so good points. The only one that seriously concerns me is#9, relating to anti-oxidants. Essentially, relating to recovery. The faster I recover, the sooner I can train again, with more intensity, etc etc. For me, this is where antioxidants have come into play (and I can safely assume for others).

Recently, I read something by Berardi (can't seem to find it) regarding supplemental vitamin C dosages higher than 250mg being pro-oxidant. !!!! Fuck, I've taking 3 grams at a time, up to 9 grams a day. Even though it's only one guy, I've cut my dose down to 250mg at a time...

But......another study pops up, basically saying "You are doing more harm than good". Interesting. For years and years "they" have been saying "oh, take your vitamin C, take your Vit E, take your polyphenols, take your green tea extract, they're anti-oxidants." Now, without digging up studies, I'm sure positive benefits have been found. So why should one study in 2001 quoted by one guy from one website matter??? (I'm playing the devil's advocate here). You'd think a study like that would be heard around the world. One has to wonder. Not that I'm a big fan of his, but is Dr Linus Pauling's work on vitamin C completely obsolete now? Just something to chew on.

Supplements aside, it's just pure common sense to obtain any phytonutrients from whole food sources. 'Nuff said on that. I'm more concered about supplemental anti-oxidants, and if I'm doing more harm than good.