oatmeal post w/o?
- 01-18-2011, 07:44 AM
oatmeal post w/o?
i was wondering if it would be better to use oatmeal in my shake post w/o instead of eating a med bagel or 50g of maltidextrin for helping with leaning out some dont have any sugar other then 1 1/2c low fat milk and banana for a mid morn snack and apple pre w/o (not every day)and if so should i take leucine before hand?
- 01-18-2011, 08:48 AM
It's what I do..a cup of 1-min quick oats in my isolate shake post workout. I love it. The less refined you eat, the better.
Get rid of the milk too.
- 01-18-2011, 08:53 AM
01-18-2011, 08:55 AM
I scoop a cup from the jug, throw 'em in my shaker filled with 10-12 oz. water and mix whatever else i want in with it..shake...let sit for a minute and they are ready to go.
01-18-2011, 09:00 AM
01-18-2011, 09:12 AM
Yeah I've found a lot of success using oats PWO, much better than bagels for me anyways.
Gain Strength. Add Lean Mass. Recover Faster. : ERGONINE
01-18-2011, 09:15 AM
01-18-2011, 10:55 AM
I've always found oats to be overrated PWO. Keep in mind this is just my opinion, and what works for me. They are very slow digesting, meaning they aren't going to replenish your glycogen stores very fast. Also if you actually look at the full macro breakdown, you aren't getting very many calories from carbs from them in the first place. 1/2 cup is going to give you 3.5 g of fat (which slows down digestion), which is already 30 something cals, then 4g of the 27g of carbs are fiber (which is also going to slow down the digestion), meaning they aren't going to your muscles either, so you are really only getting just over 20g of carbs, so just over half of those 150 cals in a 1/2 cup of oats is coming from carbs that are going to fill your glycogen stores back up and help you recover. I say use as many of your cals as you can PWO for food that is actually going to help you recover immediately.
When I do a solid food PWO, I do jasmine/white rice instead. 1/4 cup of rice is only 10-20 cals more than a 1/2 cup of oats, and all those cals are from carbs that will immediately be used to replenish muscle glycogen and help me recover. Then have a nice solid meal not too long afterwards of something obviously lower GI and slower digesting.
Just my two cents, if it works for you by all means you should continue to do it
01-18-2011, 10:56 AM
Re post-training meals - this is your most IMPORTANT meal of the day, IMO, and therefore you do what you have to. Because it IS post-training, your body is going to "manage" what you have better, and it will go towards recovery.
You can use oats in a post-training shake, yes. Having simple sugar post-training helps re glycogen replenishment. Make sure that you also have a PROPER MEAL within 60 minutes of finishing training for optimal recovery.
No need to take Leucine - this is entirely up to you.
01-18-2011, 11:46 AM
i just want to see if i'll get some more energy with the oats instead of a crash i do eat about 45min later give or take which has about 40g carbs
01-18-2011, 11:58 AM
01-18-2011, 12:03 PM
if i take maltidextrin i feel it wear off in about 15min and i work out around 430pm get up at 530 cardio for30 and eat
01-18-2011, 12:15 PM
01-18-2011, 12:26 PM
yeah ive just always did something like this in mornings for like 3yrs its not really cardio but i do jump on tread or ell for like 15min after weights to cooldown
01-18-2011, 01:12 PM
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