Vinegar

[prolangtum]

courtesy of Nandi, ive been usig this for quite a while with good results

Int J Sports Med 2002 Apr;23(3):218-22

The efficacy of acetic acid for glycogen repletion in rat skeletal muscle after exercise.

Fushimi T, Tayama K, Fukaya M, Kitakoshi K, Nakai N, Tsukamoto Y, Sato Y.

Central Research Institute, Mitsukan Group Co. Ltd., Handa, Japan. tfushimi@mitsukan.co.jp

We examined the effect of acetic acid, the main component of vinegar, on glycogen repletion by using swimming-exercised rats. Rats were trained for 7 days by swimming. After an overnight fast, they were subjected to a 2-hr swimming exercise. Immediately afterward, they were given by gavage 2 ml of one of the following solutions: 30 % glucose only or 30 % glucose with 0.4 % acetic acid. Rats were sacrificed by decapitation before, immediately after exercise and 2 hours after the feeding. Exercise significantly decreased soleus and gastrocnemius glycogen content, and feeding significantly increased liver, soleus and gastrocnemius glycogen content. In soleus muscle, acetate feeding significantly increased glycogen content and the ratio of glycogen synthase in the I form (means +/- SEM: 4.04 +/- 0.41 mg/g-tissue and 47.0 +/- 0.7 %, respectively) in contrast to no acetate feeding (3.04 +/- 0.29 mg/g-tissue and 38.1 +/- 3.4 %, respectively). Thus, these findings suggest that the feeding of glucose with acetic acid can more speedily accelerate glycogen repletion in skeletal muscle than can glucose only.

[prolangtum]

Here is a link to the study:

http://www.nutrition.org/cgi/content/full/131/7/1973

The concentration of acetic acid was 0.2 gm per 100 gm of food ingested. Regular household vinegar is about 5% acetic acid. To get 0.2 gm of acetic acid you would need to drink 4.0 grams of vinegar. Vinegar's density (1.0056 g/cm3) is about like that of water, so drink 4 cc per 100 grams of food.

If you are carb loading before an event, you could take in 4cc for each 100 grams of carbs you eat.

The authors concluded that:

Here we have confirmed that a diet containing acetic acid at concentrations similar to those consumed in a normal meal enhances glycogen repletion in the liver and skeletal muscles of rats (Fig. 1A , B , C ). The effect in liver and gastrocnemius muscle appeared to be linear up to 0.2 g acetic acid/100 g diet.

Our results show that dietary acetic acid can enhance glycogen repletion in both liver and skeletal muscle. The mechanism of this effect is different in liver and skeletal muscle. In liver, acetic acid feeding enhances glycogen repletion by activation of gluconeogenesis and the preferential utilization of G-6-P for glycogenesis. In skeletal muscle, the enhancement of glycogen repletion by acetic acid feeding results from the accumulation of G-6-P due to suppression of glycolysis. We used acetic acid at concentrations comparable to those found in a normal diet. Therefore, we conclude that supplementing meals with vinegar may be beneficial in the recovery of liver and skeletal muscle glycogen, for example, upon fatigue, after skipping meals, postexercise or as part of an athlete’s breakfast on the day of competition.

[prolangtum]

nandis explanation on carbs and fat:

I swear it is making me leaner. If you look at the study the mechanism whereby the vinegar increases glycogen storage in muscle is by retarding glycolysis. So when you eat a carb meal, more of the carbs are being stored as glycogen and fewer are being burned as fuel. The logical corollary is that fat is being burned as fuel instead.

Actually this is how carbs make a person fat. There is almost no "de novo" fat production from carbohydrates in humans. When you eat carb calories over and above an isocaloric amount, the carbs are preferentially used as fuel instead of fat. So fat that would be otherwise lost to fuel isn't. The acetic acid is blocking this effect to some extent.

So it really is true that "carbs don't make a person fat; fat makes a person fat". Excess carbs keep you fat, allowing any other dietary fats to be stored rather than burned.

[prolangtum]

If one is bulking heavily with lots of carbs (over 400g) only use the vinegar post workout. Also, use citric acid too, so, fill a shot glass half full with vinegar and half full with lemon juice. If carbs are under 400g, use vinegar with carb meals, and 50/50 vinegar/lemon juice post workout.

[rado]

good post.

[xxxl83]

Prolangtum,

What type of vinegar is prefered here? Red wine, white, balsamic?

xxxl83

[house1]

nice post bro

[prolangtum]

Whatever vinegar you can stand. IMO apple cider vinegar is the most palatable to me. I hold my nose, and chug. :blink:

[daem]

it can't taste any wose than my femara...so i will be snagging some from the store today