Carbs after an hour of working out

[Axegrinder]

Is there any truth to the idea that after an hour of working out, your carb supply has been depleted, and so in order to get the fuel it needs, your body catabolizes muscle, and so if your goal is maximum hypertrophy, you shouldnt work out longer then 1 hour.

Please dont make fun of me.

[Mark Rippetoe]

Why would I make fun of you?

[Axegrinder]

lol, was kind of joking, not funny i guess. Anyways, any truth?

[theuofh]

Coach, I would also like to hear your input on the topic of post workout carbs. I have heard that taking a fast digesting carb w/ some protein post workout leads to higher protein resynthesis rates and some other stuff that I don't understand. Basically, you can recover faster from your workouts. I will go look for the research on this in a second.

I have also heard that the carb spike plays a role in sarcoplasmic hypertrophy, mainly through replenishing glycogen stores and encouraging muscles to enlarge to hold more glycogen.

I have also heard that the insulin response to the carbs post workout leads to a blunting to the growth hormone response to training.

I really don't see how training over an hour can affect muscle mass if your kcals are adequate, maybe unless your squatting continuously for that hour, but would it not be a bad idea to get a protein shake in or perhaps a glass of milk if you are taking 5-7 minutes between sets and your workouts last awhile.

Research if anybody is interested.

1) Muscle protein synethesis greater following ingestion of protein+carbs following single-leg leg extensions and single leg leg-press. (Sounds pretty gay to me)
http://www.ncbi.nlm.nih.gov/pubmed/1...ubmed_RVDocSum

2) Protein+Carbs effective for stimulation hypertrophy and recovery from RE training. (This looks like a good study that I would like to get my hands on.)
http://www.ncbi.nlm.nih.gov/pubmed/1...ubmed_RVDocSum

3) Carbs produce an insulin response and heightened blood glucose which is a marker of anabolism.
http://www.ncbi.nlm.nih.gov/pubmed/1...ubmed_RVDocSum

John Berardi has some interesting articles on this as well, http://www.johnberardi.com/articles/...n/puzzle_1.htm.

It appears to me that a decent dose of fast digesting carbohydrates and protein after one's workout could be extremely helpful for those trying to put on mass.

Does it really make that much of a difference if you are ingesting a large amount of calories all day? Or is it a biological phenenomen that should be taken advantage of in the quest to get massive, strong, and powerful?

[Mark Rippetoe]

Excellent resources, u of h, but they don't address his question, which was about how long a workout should last. He says One Hour is what he's heard. Working out how?