post workout carbs- crucial yes or no
10-09-2008 09:03 PM
2C fat free milk
2 TBSP Natty pb
this is what i have been doing as of late. Love it
Originally Posted by Khadafi
10-29-2008 07:48 PM
Carbs are def essential post workout you gotta replenish glycogen and create an insulin spike to kickstart the recovery process
10-29-2008 08:38 PM
Anyone done the whole glutamine, glycine whey thing that poliquin supports. I've been doing just bcaa's and whey post-workout for 1.5 weeks now and i notice i'm getting leaner in carb sensitive area's (triceps, obliques) i'm going to keep going with this.
11-05-2008 01:27 PM
What is your drink look like? How many BCAA's? how much whey?
Right now, ive been doing the following protocol and have noticed quite a difference instead of doing the protein + carbs
2C fat free milk
2spoonfuls of natty PB
Originally Posted by CHAPS
11-05-2008 01:29 PM
not necessariy. Try eating correctly thoughout the day, week, and you will not have to "load" your body full of carbs PWO. ...thats my opinion though.
Originally Posted by Rah22491
11-05-2008 01:38 PM
Carbs and proteins work better than protein alone..post w/o. High Glycemic carbs are very important post workout. Fruits / Fruit juice can be a good option and then there are wight gainers containing maltodextrin etc.. but not definitely ice creams and cookies.
11-05-2008 02:57 PM
I agree with you here. I eat a solid meal 1.5-2hrs after workout. Pre-workout is WMS and Whey, and xtend during workout.
Originally Posted by msucurt
11-10-2008 11:54 AM
i no longer eat carbs and im getting bigger and leaner. i replace my carb intake with good fats. of course you can't eat zero carbs. my trace carbs from peanut butter, nuts, skim milk, and green veggies. post workout i eat 4 tbsp peanut butter (by naturally more. best peanut butter with almost a 1:1 ratio of fat to protein)
11-14-2008 01:29 PM
The concept of spiking insulin is just a BS way of trying to reinvent the wheel and come up with something sensational and new.
Insulin is a hormone that activates anabolism and is triggered by energy intake. Think of it as a catalyst. The thing to focus on is a steady, but proportional to expenditure, supply of food energy throughout the day. The necessary insulin levels will follow automatically.
That article is just relating thermodynamics to human biology. For those that opted out of physics 12: energy is the capacity to do work and it is conserved. That means that in order to increase the temperature of one litre of water by one degree celsius you need one kilocalorie of energy. However because no real system is 100% efficient you will need more than one kilocalorie of input energy.
Another example is the internal combustion engine. Only about 30% of the energy in the gasoline is converted to energy that moves the car. The rest escapes as heat.
The same applies for food. Different macros have different efficiencies as well as absoroption rates. So a 2500 kcal diet that is 40%P/40%C/20%F will have somewhat of a different effect as one that is 40%P/20%C/40%F.
In summary if these differences are not accounted for then we cannot assume that one calorie of food energy will have the same effect as another. However if you stick to one macro ratio and food choices and just move the quantities (total calories) up or down while maintaining near constant activity levels then you can easily manage your bodyweight.
11-30-2008 10:51 PM
I want to be a biggot here.
I believe the post workout carb complex should consist 50% of fast action carbs (dextrose) and 50% slow (malotodextrin) , as well as a respectable amount of protein. Carbs create insulin spikes, and help the soreness tremendously.
12-16-2008 12:52 PM
Theres a study floating around about how PWO is almost better to wait 45 minutes before ingesting anything but eating a large PreWO meal and PreWO shake. Ill see if I can find it.
12-16-2008 02:11 PM
Maltodextrin = slow carb?
Originally Posted by Schecterx
12-26-2008 06:49 PM
I always wonder why there are so many people who think maltodextrin is a slow carb.
Originally Posted by Nitrox
01-08-2009 08:00 AM
I've been doing medium to low glycemic carbs post-workout for a couple months now and i find this approach is much better for me and my body type, i tend to be annoyingly carb sensitive. I'm currently using mini-wheats post-workout. Waxy maize only seems to be an option when i'm using it with P-slin, otherwise it softens me up. And i'm getting bigger, stronger and leaner, so don't think that high gi carbs post-workout are crucial.
Something to also think about is your body's hormonal response to training, when your squating, deadlifting, doing hit cardio etc your getting a huge boost in gh levels which your blunting by spiking insulin post-workout, no spike and you should have a bigger gh boost. I can actually see a difference in my sleep.
01-12-2009 11:10 AM
So what about, 44g of Whey, 8oz of skim, and 1tbsp of natty pb? Would seem to do the trick if you are eating upwards of 100g of carbs pre WO like myself.
01-22-2009 07:52 PM
No, they are not crucial if you have a good pre-workout meal.
Yes, they are beneficial, but I believe you can still gain just fine without it.. depends on your goals, body, and how you want to achieve your goals.
01-22-2009 09:09 PM
chaps, u are very similar to me......lately, i have been doing the following, which is tried and true
1C FF milk
2scoops oats (use protein scoop)
I dont get crazy with the carbs, but just enough to get the job done. Work fine for me.
Originally Posted by CHAPS
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