carbs after workout

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  1. carbs after workout


    what source is best for getting your carbs after a workout?would a coke or soda due?


  2. Simple sugar is a great carb source,but HFCS is not that the way to go, look into white bread,white rice,dextrose,maltodextrin,wax y maize
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  3. i think HFCS would be okay post workout - all you need is a rapid absorption of carbs. its the caffeine post workout that i think would be a bad idea. if it constricts blood vessels, then you can make a very valid argument how much of those carbs will actually enter the muscle.

    HFCS is the devil - i wouldn't consume it at any other time. ever. like the commercial, its okay in moderation, and by that we really mean once per day at most .

    also, there's no protein in soda, so ultimately not a good choice.

  4. Yes it can be used but still no matter what kind of fructose, fructose is still not as quickly absorbed as say dextrose.

  5. Quote Originally Posted by allstar View Post
    Yes it can be used but still no matter what kind of fructose, fructose is still not as quickly absorbed as say dextrose.
    true dat.
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  6. And plus a coke has say 40g of sugar in it, you need to 75-100g PWO to fully replenish glycogen stores, so you would need to drink 2 cokes to reach that, you workout 4 times a week, thats 8 cokes a week, in itself thats bad but also it is a lot more expensive, a case is what $10 that will last you 3 weeks? I bought a 10lb bag of dextrose for $12 a week ago, and thats gonna last me a while.

  7. i find a bagel with about 1 tbs of jam on each piece a goody cinnamon raisin baby

  8. Quote Originally Posted by lild View Post
    what source is best for getting your carbs after a workout?would a coke or soda due?
    None of the above. Glycotic carb, sir.

    KM

  9. Hmm not too sure about this but I usually drink a cup of milk with some whey, along with oats, maybe a peanut butter sandwich or avocado for a bit of fat, and a banana. This is a high protein balanced meal with simple sugars. Feedback?

  10. Well milk and the peanut butter/avocados will all slow down the digestion rate which you dont want PWO, as digestion rate PWO is key as this is when you would like your nutrient uptake to be high. The banana is a good choice if your going with a fruit,probably your best choice out of the fruits, but like said before fructose is not as quickly digesting as dextrose. PWO meal should only include a high GI carb and whey. Than maybe 30-45 mins later is when you can have a whole food sourced meal.

  11. Quote Originally Posted by allstar View Post
    Well milk and the peanut butter/avocados will all slow down the digestion rate which you dont want PWO, as digestion rate PWO is key as this is when you would like your nutrient uptake to be high. The banana is a good choice if your going with a fruit,probably your best choice out of the fruits, but like said before fructose is not as quickly digesting as dextrose. PWO meal should only include a high GI carb and whey. Than maybe 30-45 mins later is when you can have a whole food sourced meal.
    Gotcha, thanks for the info!

  12. anytime bro, PM me if you ever need anything.

  13. 2 scoops of protein in Gatorade and 2 slices of white bread.

  14. why would you want to drink soda after a workout

  15. ya, that would just seem to be a bad idea... there are just too many other good options out there

  16. Stupid question, but how is dextrose compared to oatmeal?

  17. One is a simple sugar-dextrose, the other is a complex carb-oatmeal
    Dextrose-High GI,fast digesting
    Oatmeal-Low GI,slow digesting

  18. So dextrose in your shake post workout and oatmeal in the pre workout?

    Or oatmeal for like a morning and dinner shake?

  19. Oatmeal should be through out the day(all complex carbs should be) except PWO and 2 hours before bed. COmplex carbs provide great fuel for your body

  20. Everyone is neglecting one important fact: glycogen synthesis, just like protein synthesis, is a process. A single meal is not going to make or break you recovery/gains. Focus on your total nutrition before becoming so anal about just one meal.
    M.Ed. Ex Phys


  21. Just to take the confusion out my brain, but a complex carb shake by ON, would be ok as pwo drink? I like to have a bowl of low or non fat cottage cheese, with raisens and honey after I work out. Is that ok?(you guys amaze me with your scientific knowledge of this stuff)

  22. ON has complex carb shakes? Get rid of cottage cheese, that is a caseinate protein so it slow down your digestion and you dont want that. Kick the raison, you can use honey but still that fructose and not as quick digesting as dextrose, and also add about 40g whey.

  23. Quote Originally Posted by allstar View Post
    ON has complex carb shakes? Get rid of cottage cheese, that is a caseinate protein so it slow down your digestion and you dont want that. Kick the raison, you can use honey but still that fructose and not as quick digesting as dextrose, and also add about 40g whey.
    High GI carbs are not necessary for adequate glycogen re-synthesis. There is no need for a huge insulin spike after a training session as long as you consume adequate carbohydrate.
    M.Ed. Ex Phys


  24. Very true, but it can't hurt right?

  25. Quote Originally Posted by allstar View Post
    Very true, but it can't hurt right?
    For aesthetics, yes it can. Performamce is a different beast, though.
    M.Ed. Ex Phys

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