carbs after workout
- 11-17-2008, 08:36 PM
- 11-17-2008, 08:40 PM
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
11-17-2008, 08:45 PM
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.
11-17-2008, 08:51 PM
Yes it can be used but still no matter what kind of fructose, fructose is still not as quickly absorbed as say dextrose.
11-17-2008, 08:54 PM
11-17-2008, 09:00 PM
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.
11-18-2008, 07:24 PM
11-18-2008, 09:36 PM
11-19-2008, 02:08 AM
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?
11-19-2008, 02:13 AM
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.
11-19-2008, 03:08 AM
11-19-2008, 03:10 AM
11-19-2008, 10:53 AM
11-19-2008, 08:18 PM
11-19-2008, 08:20 PM
11-19-2008, 10:50 PM
11-19-2008, 10:57 PM
One is a simple sugar-dextrose, the other is a complex carb-oatmeal
Dextrose-High GI,fast digesting
Oatmeal-Low GI,slow digesting
11-19-2008, 11:05 PM
So dextrose in your shake post workout and oatmeal in the pre workout?
Or oatmeal for like a morning and dinner shake?
11-19-2008, 11:08 PM
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
11-19-2008, 11:08 PM
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
11-19-2008, 11:26 PM
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)
11-20-2008, 02:44 AM
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.
11-20-2008, 02:47 AM
11-20-2008, 02:51 AM
11-20-2008, 02:56 AM
11-20-2008, 11:05 AM
I have personally used both low gi, and high gi PWO, and prefer higher gi.
Currently i consume 50g WMS/bcaa immediately pwo, then 30min later have 50g coming from kids cereal(fruity pebbles, etc)with 2scoop isolate(in water) as my "milk"
Is it the right thing? who REALLY knows.. Works for me though.
11-20-2008, 01:38 PM
Ok, while no cut and dry answer cause people will do what they want regardless what other say. I am a stickler for following good advice, combined with research. So, what is best samples for PWO meal in terms of carbs? And yes, ON has complex carb shakes
which should I go with, ALl Natural, Pro Complex with the 14G of BCAAs, or the Gainer? I want to keep gaining weight, and while it might seem like a no brainer to go with the Gainer, I still want some advice. I am currently at 205, want to get to about 215-220, then go on cut phase. Thanks on the advice about the raisens and the cottage. I guess I will move that meal to a during the day snack. I just started eating a bowl of steamed potatoes and yams, 3 slices of raisen bread, and a serving of myoplex as soon as I walk out the gym to my Truck (black monster). Yeah or Nay on that. Oh and Rodja, welcome back, and your knowledge is well respected,,,,,, well by me anyway.
11-20-2008, 09:19 PM
Those aren't complex carb shakes? They just call them "Pro Complex" still a good buy, but it doesn't contain carbs, maybe a few, I havent seen complete profile, but not many carbs if any.
11-20-2008, 09:59 PM
You'd also be suprised, studies have shown that the slow distribution/breakdown of amino acids entering the amino acid pool have led to a longer anabolic state. I'll find the studies when I'm not busy.
Based on the research I continue to find, a whey and caseinate blend seems adequate.
Secondly, it depends what you define as "huge". 3-400g of carbs can be stored as muscle glycogen, but of course it all can not be synthesized post workout. Glycogen resynthesis may not have as high of an emphasis as it does here, but it's effect on nutrient translocation is overlooked.
Just my thoughts.
11-22-2008, 07:49 PM
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