How to implement low GI PWO
- 01-15-2009, 05:48 AM
How to implement low GI PWO
I've read from several sources stating that high GI carbs are not necessary PWO [low GI carbs are just as effective since u supposedly don't need the initial insulin spike], and was wondering how one could effectively apply this.
If I were to consume a shake containing whey + oatmeal powder (low GI) + water PWO....
1. Isn't the oatmeal going to slow down the digestion of the whey leading to insufficient amino acids for protein synthesis during this so-called optimum window thereby losing out on potential gains?
2. Is a low GI carb such as oatmeal PWO sufficient for maximum muscle gain PWO?
Thoughts anyone? All suggestions / comments are welcome.
- 01-15-2009, 09:43 PM
Has anyone else come across this dilemma PWO? Supposedly you need Carbs+Protein immediately after working out; however, wouldn't a low GI carb source such as oatmeal slow down the digestion of whey? If so how does one utilize low GI PWO?
01-17-2009, 03:38 PM
01-17-2009, 03:58 PM
Also consider this, when doing hit cardio or weightlifting your booster growth hormone levels well if you really spike insulin post-workout your blunting this effect, so eat your oats or low gi carb of your choice and enjoy the added gh boost.
01-18-2009, 06:31 AM
what i've been doing lately is having cheerios pwo. the plain cheerios.
it's an oat source of carbohydrates that tastes damn good. compared to your standard oatmeal, it has less fiber, since it is a bit more processed, however it does contain your standard multivitamin/mineral fortification over oatmeal.
i also said screw it to the waxy maize, or dextrose + maltodextrin.
i'm recovering just fine and I don't think I'm missing out on any gains either.
01-19-2009, 03:27 AM
Thanks everyone for the great replies.
I've decided to adopt the following meal plan with the goal of bulking up for a 60kg skinny small-frame male:
Oatmeal + 1 whole egg + 3 egg whites + yoghurt (20g protein) + nuts
[12Noon] Complete meal
Rice + chicken + cooked vegetables + fruit (~20g protein)
[5PM] Complete meal
Rice + salmon + cooked vegetables (~20g protein)
[7PM] Workout (1 hour)
[8PM] Immediately PWO :
Blended pre-cooked oatmeal powder + whey shake in a ratio of 2 to 1. 50g oatmeal, 25g whey. I'm not sure if the ratio is optimal
[9PM] Complete meal
Chicken Sandwich (25g protein) + oatmeal + nuts + fruit. I figure it takes 1 hour for the whey to digest.
Nuts + (Whey - Casein shake) + 1slice cheddar cheese (15g protein). Cottage cheese is not an option.
Total: 125g protein
I workout heavy 3x a week and haven't gained mass in months while following a very similar plan [no oatmeal pwo]. I suspects it's due to insufficient calories--my metabolism is pretty fast; therefore, I plan to counteract this by
consuming a little more carbs and a LOT more nuts (healthy fats) since my protein intake is already near 1g-per-pound of bodyweight.
Let me know what you guys think. Spot any weaknesses? Perhaps the pre-workout nutrition is lacking?
Feel free to blast me on this - with good reason of course.
Last edited by SteaminDman; 01-19-2009 at 06:42 AM. Reason: make it more readable
01-19-2009, 07:00 AM
01-19-2009, 08:47 AM
Yea I would up your protein to 1.5 grams/lbm as you labeled yourself a hard gainer. As far as post workout ratio I (and many people I know) like a 3:1 or a little less (I go 40-50 grams protein with about 100-120 grams of carbs depending on what I trained that day).
Solid setup though man, but be sure to adjust calories accordingly as you make progress.
01-19-2009, 10:42 AM
What about throwing one serving f cheerios in your post workout shake?
How many total carbs are those of you taking the low GI route using?
01-19-2009, 11:37 AM
01-20-2009, 05:48 PM
01-20-2009, 07:36 PM
01-21-2009, 09:23 AM
01-21-2009, 10:35 AM
01-21-2009, 04:10 PM
I don't feel/notice a difference if I stay down in the 25-40g range.
Someone who knows a lot about this needs to come by and speculate!
01-21-2009, 05:02 PM
I'm not saying this is for everyone, I just eat what I like and what gets the job done. Between a whole wheat bagel, a banana, and 2-3 cups of skim milk it can be reached very easily. Also I am usually on AP or P-Slin with the added benefit of extra cardio from sports. All about the individual.
01-21-2009, 06:20 PM
01-21-2009, 06:30 PM
01-21-2009, 08:53 PM
Low GI is fine.. I love oats post-workout, WMS/Dextrose etc. give me the same recovery.. but added size around the waist.
01-21-2009, 09:05 PM
EDIT: And if it is the insulin spike you are looking for, consuming Low GI carbs about 1-1.5 hrs before your workout, will keep your insulin 4-5x the norm 2 hours past your workout.
Or you could just use a higher dose of leucine, 5g or so, and it should do the trick. This way you get the spike w/out the carbs.
01-21-2009, 09:12 PM
01-22-2009, 07:50 PM
01-31-2009, 04:03 PM
01-31-2009, 04:06 PM
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