I was originally under the impression that maltodextrin was high on the glycemic index. Then i hear it being refered to as a complex carb. I am a little confused on this. does anyone have any input to ease my confusion?
no, its definitely high glycemic 100 same as dextrose. will make you fat for sure.
thats what i thought as well. would it be helpful for those that still believe n the postworkout insulin spike? does it spike insulin like dextrose does?
Just because a carb is marketed as being complex doesn't mean it won't be a high glycemic carb
The insulin spike you get from it is not worth storing additional fat, take it from an endomorph like me
It is structurally a complex carb. However, it acts as a very simple carb in your body.
Maltodextrin will cause a spike in insulin levels.
If you're a competitive/performance athlete or just bulking and not worried about possible excess fat storage from this, then it could be a worthwhile addition.
If you're working out for any other reason, the insulin spike isn't necessary.
well i think an insulin spike for me would be beneficial. I mean i am sure i spike my insulin levels needlessly at other points in the day. If i drink a soda BAM, insulin spike. If i eat a little candy BAM again. so basically why would i use low glycemic carbs postworkout if i am spiking my insulin at other times. i am gonna give it a try.
I'm not trying to judge anyone's lifestyle. But for every person I see that can get away with eating junk food, there's another that would benefit greatly from changing their habits. I'd rather not mislead this later group into something that will do more harm than good. I honestly hope you take care with how you play with insulin.
Post workout, your cells are hungry and require less insulin for nutrient uptake. Overcompensating with extra large servings of carbs or by using high GI carbs will just increase the potential for fat gain.
Focus on energy replacement not on what your insulin is doing.
Now saying the only thing spiking insulin lvls is good for is getting fat is far from the truth. Glycogen is the principal stored form of carbohydrate energy (glucose), which is reserved in muscles. When your muscles are full of glycogen, they look and feel full. After you workout your muscles are like sponges that absorb everything you feed them. When I teel people taking carbs after a workout is just as important as taking protein they look at me like I'm a retard. Post workout nutrition is essential, and when done correctly it can positively effect hormonal milieu by naturally increasing growth hormone and insulin, which are both potent hormones necessary for muscle growth.
Now with this in mind, taking large amounts of carbs post workout after half assing it in the gym can result in fat stores because simply put you haven't depleted your glycogen stores, therefore the carbs consumed will not be used towards your depleted stores. But if you work hard and give it hell then you need carbs. Just give it hell in the gym fellas.
As one SteelEntity ironically states, after workouts your muscles are primed and there is no need for the insulin spike.
But to answer your question, Complex carb doesn't automatically mean low GI. GI has sort of evolved into the concept of GL (Glycemic Load) . Supposedly it is much indicative of the body's response to a carb.
Good call stell entity. One of the best ways to gain is half dextrose half maltodextrin with isolate and alot of water after the gym.
Helps your muscles better use the protein and bulk after workout. The more fat you can gain, the more muscle you can gain.
And getting fat is not a problem for an ecto like me.,
if you still consider it risky consider me the evil knevil of post workout shakes.
as far as fast or slow carbs post workout, using simple logic tells me that to take full advantage of the golden hour after a workout fast carbs would be beneficial.
I think what people would like you to realize is that the benefits you believe maltodextrin has post-workout can be achieved through more nutritious alternatives. I believe that if you just keep it simple and get proper nourishment after a workout, there's not a large need for these super-compensatory practices. The body isn't that acute and/or unforgiving, and in most cases reacts badly to acute imbalances.
And I can't say I agree too much with the extreme views of the post-workout "golden hour" as you put it. Sure you do need nourishment to feed the deficiencies you just created, but it doesn't have to be so immediately after a workout. An hour afterwards is fine, but I hope you're not one of the people that downs a shake right after they finish their last set in the gym.
There's a study I read that found protein synthesis actually decreases if you consume a shake immediately following a workout. My logic tells me that this is correct:
-If you're working out at the proper level of intensity, then your sympathetic nervous system (fight or flight) is engaged.
-If the sympathetic nervous system is active, then blood is being actively diverted from the gut into muscle tissues to deal with the stress the body is undergoing.
-Therefore, if you just finished working out, blood has not yet resumed normal circulation to the digestive organs and the meal you just consumed isn't effectively utilized.
Think about this question:
You see a large lion running at you. What's your body more concerned about?
a) Preparing to fight or flee by priming your muscles.
b) Digesting that last meal you ate.
I'd say 'a' which is why you see many organisms release their bowels when encountering a stressful or potentially fatal situation. Working out intensely puts the body in a similar situation. So my philosophy is to workout, get home, shower, start relaxing, and eat.
Slightly spiking insulin lvls after a workout will cause diabetes... well lets agree to disagree on this one
Some are more prone to the risk of Diabetes. Now no one here is shooting R-slin or what not. If you spike PWO and reall do have a good diet, a few sodas is ok for some. You're not really risking it.
As said above, many people do it and there are worse practices.
As far as supps being on the market for a few weeks. Studies have been done in those and in the spiking of insulin. So really there is no difference, well a little.
I am currently doing the spike PWO and i say it is going good. Why mix Malto/Dextro tho?
Using a blood glucose meter daily, I can tell you that dextrose will start to raise levels in about 4 minutes versus about 8 for something like oatmeal. Consequently I find it hard to believe that maltodextrin is 'extremely important' PWO for the sake of 4 minutes.
As for research: how much dextrose pwo
Reading articles, unsupported by relevant studies, published by hacks (authors who are paid to produce articles), IMO, does not constitute as credible research. All it does is foster superstition, much like the 50/50 dex/malto thing.