Post W/O carb?
- Thread starter Xpballer
- Start date
Gonzo14
Active member
in my situation general rule of thumb is cheaper=9 times out of 10 better. But thats me, a broke college kid. I got my oats, and some bread with some jam, no sugar added natty jam works well for me. I dont see the big different between that and carb powders besides powders are easier and faster if on the go
Nitrox
Board Supporter
Keep up what you are doing. Carb powders are basically junk food.
AnthonyIOSOS
Active member
I used to love using dextrose post workout. I switched to eating a banana instead of adding dextrose to my post workout shake and noticed no decreases in size or stregnth. It saves me money and I am less bloated. Oats are a great idea and adding a banana to it may not hurt.
AntonG42O
Well-known member
dextrose and maltodextrin are great for during the workout, when you cant really eat a banana but want to boost insulin. in terms of post workout, unles you are an athlete thats concerned with full glycogen then you can digest any carbs really. if you want to replenish glycogen faster just switch to higher glycemic carbs, in case of food watermelon and dates are really good. I dont think there is much of a difference though if you just do oats.
AnthonyIOSOS
Active member
A banana works just fine. I've used dextrose and maltodextrin for several years and always swore by it. About 3 months ago when I got rid of it and switch to bananas and whey it showed no difference. It may not work for everyone, but it def. works for some. I know others who also do the same. I have spoke with several bodybuilders who would also agree dextrose and maltodextrin is not always the way to go. I think leaning towards whole foods is def. the better way for your body.
Harry Manback
Well-known member
As mentioned prior, I use a banana and 1/2 cup oats in my WPI post workout shake. Works for me and is whole foods. No proprietary blend there.
AntonG42O
Well-known member
absolutely whole foods are much better. its just that you cant eat a banana in a middle of a 1.5 hour aerobic/anaerobic workout. for athletes training over an hour it has been studied and documented that simple carbs (dex/malt) will replenish glycogen and fuel workouts. banana and oats are a perfect pre workout fuel, low GI and not too high on sugar. for postworkout whole foods will work, its just a matter of stuffing it down which for me is difficult right after lift/training.
AntonG42O
Well-known member
yea its pretty good article, there is a good arguement on both sides. note that the author disclaims in the beginning: "Please note that this advice does not apply to a higher carb diet like the 40/30/30 Glycemic Load approach. For that diet, work out the amount of post-workout carbs needed and stick to it."
in other words yea in a keto diet you wanna exclude carbs to make your body rely on protein and fat for fuel. unles you are running a fat loss diet then that article is useless. I am very active and I do martial arts so I need to have carbs throughout the day to keep me going, including postworkout. The article is actually useless because if you were doing a ketogenic diet you would already know to exclude carbs.
Nitrox
Board Supporter
I can't begin to describe how lame I think that is...
AnthonyIOSOS
Active member
OATS and Sweet potatos 1 hour post workout for dinner
When I'm in a hurry I take WMS, waxy maize starch,
only 27bucks for a 66 serving tub by BBS, Just sayin, but oats Are Awesome anytime, especially with PB
I am assuming you at least have a post workout shake immediately following your workout.
carpee
Well-known member
i don't really any more.
i pop an AP right after my work out and have a full meal 20-30 minutes later...and have seen no less results.
I think the "window" is way too played out and is just for supp companies to sell their proteins and synthetic carbs.
look at lumber jacks, they do heavy stuff all day long and only eat 3 meals, and probably dont slam protein and wms right after work, and they are still huge.
AntonG42O
Well-known member
you should look into all the intricate mechanisms that go on inside your body. first of all your metabolism during and post workout is complete opposite of your sedetary metabolism. this means higher and faster rates of protein absorbtion, greater free testosterone release.. a complete anabolic state. having said that, the body looks at exercise as extreme stress and shoots the cortisol levels up. drinking whey + carbs helps to smooth this process out during its most extreme stages ("the window"). keep in mind that food takes at least 2 hours to hit your blood stream. Waxy maize might be a product of marketing hype, but the old school whey+carbs combo has been a must have for a long time.
AnthonyIOSOS
Active member
I understand you have seen no less results, but have you seen anymore more results? Most lumberjacks are genetically big people and during their three meals they eat like monsters. You will probably see no less results, but if you want to see more results a post workout shake would be a good way to start.
Nitrox
Board Supporter
This just is not true. From something like oatmeal I start seeing increases on the blood glucose meter in about 10 minutes. Glucose/dextrose in about 5 minutes.
The difference in total digestion time for the whole meal will be more significant but that would get into a rate matching discussion which is something different. The whole notion that we must consume high GI carbs PWO is totally overblown. Probably so for supp companies to sell the crap - hard to get rich selling oatmeal and bananas.
carpee
Well-known member
i had a post workout shake for 3 years. no different results.
i now only use shakes for breakfast and pre bed...sometimes on the go if i can't get a real meal.
low gi carbs and a postworkout meal work just fine. especially with anabolic pump before the meal.
AntonG42O
Well-known member
I was talking about the protein shake more than anything, it would take a lot longer for a whole food protein to digest during the postworkout window in comparison to whey.
Jimbo15
Primordial Performance Rep
You guys might not like this, but it's legit:
We’ve all heard that growth hormone (GH) does a ton of great stuff for our bodies including burning body fat, increasing protein synthesis, increasing nitrogen retention, and decreasing protein catabolism. (1) This means more muscle, less fat, and a happier, healthier, sexier you. So how can we maximize the effects and release of growth hormone we get in response to strenuous exercise?
Keep your post workout carbohydrate levels in check.
When we exercise, blood glucose and insulin levels decrease, and GH levels increase. GH levelscan remain this way for an hour or more. (2) However, as soon as blood glucose and insulin levels rise, GH levels will drop back down, as insulin acts to suppress GH secretion. (3) Keeping carbohydrate intake to a minimum after exercise will keep blood glucose and insulin levels down and GH up for a longer period of time.
How do you boost GH levels and keep it elevated after a workout? Consider protein instead of carbs for your post workout nutrition!
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We’ve all heard that growth hormone (GH) does a ton of great stuff for our bodies including burning body fat, increasing protein synthesis, increasing nitrogen retention, and decreasing protein catabolism. (1) This means more muscle, less fat, and a happier, healthier, sexier you. So how can we maximize the effects and release of growth hormone we get in response to strenuous exercise?
Keep your post workout carbohydrate levels in check.
When we exercise, blood glucose and insulin levels decrease, and GH levels increase. GH levelscan remain this way for an hour or more. (2) However, as soon as blood glucose and insulin levels rise, GH levels will drop back down, as insulin acts to suppress GH secretion. (3) Keeping carbohydrate intake to a minimum after exercise will keep blood glucose and insulin levels down and GH up for a longer period of time.
How do you boost GH levels and keep it elevated after a workout? Consider protein instead of carbs for your post workout nutrition!
Invalid Link Removed
Nitrox
Board Supporter
More micromanagement at the expense of the big picture?
Jimbo15
Primordial Performance Rep
Pretty much
AnthonyIOSOS
Active member
I have read and heard similar studies. The only thing is the difficulty deciding whether immediate post supplement for recovery is more important than keeping the gh levels high. I prefer immediate post supplement containing carbs/protein and hope for the best with the gh.
I have seen some studies that say wait 30 minutes after your workout before consuming your post workout shake, thus keeping gh levels high.
Jimbo15
Primordial Performance Rep
Thanks for the feedback. I'm in a similar state of mind on the issue myself.