- 10-15-2007, 07:33 PM
- 10-16-2007, 04:47 PM
not PWO. after a workout is when your body actually needs an insulin spike to replenish muscle glycogen lost during exercise. PWO is the time when your body is most sensitive to the good effects of Insulin (i.e. whereby insulin shuttles carbs into your muscles, rather than adipose tissue). of course, if you overdo the post workout carbs the residual carbs that can't fit in your muscle stores may be stored as body fat.
in this regard, dextrose would be a good carb for PWO consumption b/c it would get you that immediate blood sugar spike that your muscles crave at that point in time. you might end up feeling somewhat bloated, however.
i've found that i don't get much of a bloat with oats, but if i eat too many oats (or carbs for that matter) i do feel bloated and have a hard time getting hungry again an hr later for a full meal. so i'd say, keep your pre and PWO meals somewhat small but efficient enough to kick start the anabolic processes and reserve your hunger for your post post meal.
also, i'd stay away from mixing milk and whey. you'll feel very bloated and the casein protein in milk would only slow the absorption of your whey, which is not totally ideal PWO.
- 10-17-2007, 04:39 AM
I personally have crappy experiences with that dextrose crap. I've tried that, vitargo, malto, and a few others... I am pretty ripped right now and the sugar powder $h1t made me and most others I know who use it FAT. I am a few steps ahead with the preaching of insulin spike, anabolic window PWO, etc... If I hear another preach about that crap, heads are going to roll.
Personally, I fair well with 50 grams whey isolate or hydrosolate, or a good iso/concentrate blend like Oryx Goat Whey. I drink the shake and eat a small banana and a piece of Ezekiel bread with some honey drizzled on it. I've been getting fuller muscle-bellies, no fat gain, and awesome recovery without glycemic crashes.
Original Cell Tech preaches the dextrose PWO. Everyone I know who uses that stuff is a fat tub of lard.Freedom means nothing here.
10-17-2007, 08:48 AM
10-17-2007, 01:21 PM
10-17-2007, 01:42 PM
I have been getting great results with whey protein, a small amount of simple carbs (fruit) and some complex whole grain carbs
10-17-2007, 06:27 PM
Beebab is right that your body is not in a hormonal enviroment that is indicative to making you fat PWO. Dextrose can be good to pack on mass, but getting cut would still be hard. Post workout your body is going to use it more effectively than any other point in the day, and that insulin spike will add muscle, but you still can get a bit doughy. I also find dextrose makes me feel bloated.
I'm expecting a trend of complex carbs post workout, regardless of how fast they are.
10-17-2007, 07:58 PM
Freedom means nothing here.
10-17-2007, 08:13 PM
When I am not worried about the calories, I love grape juice and chocolate flavored whey. It isn't as bad as it sounds! I like it actually and it works great.
10-17-2007, 11:28 PM
There is no 'optimal carb source'. Likewise there is no optimal fat or protein. Yes some are better than others but none stand out as the best. Your body can use all of the above for energy with certain restrictions for each. IMO try to stick to whole food sources in order to maximize MICROnutrition and minimize processed foods like refined carbs, protein powders, and oils.
10-18-2007, 02:18 AM
When I mentioned the honey, I was merely stating that there was some logic and research done about it before I started putting it into my body. I figured that honey is a good natural source of sucrose and fructose and that it'd make the slices of sprouted grain bread taste a little better, but PWO nutrition isn't all about taste, it's about results. Maybe someone out there is looking for something new to add to their post-workout arsenal and I as well, being a whole food advocate, can vouch for honey's effectiveness.
Freedom means nothing here.
10-18-2007, 11:08 AM
PWO 1 cup of rolled oats and 2 scoops of whey. Unfortunately my body is laZy and doesN't process simple sugars... as it seems to store as fat. So I go the complex route w/ fewer complaints.
10-18-2007, 04:54 PM
Sometimes I feel that there is too much emphasis on cramming food down right after a workout. put it this way: say 45 mins of weight training burns 450 calories. If all of those calories are burned from carbs (yielding ~4 calories per gram). Then one would burn about 112.5 grams of calorie-carbs. This not the case for a few reasons.
1- protein PWO also provides carbs...50g x4 = 200cals
2- add this to the 112.5g carbs (450 cals) and now we have consumed 650cals.....Okay if trying to gain weight but not if trying be lean or simply "Replenish" stores.
Since we now know not all cals burned whilst lifting come from carbs (all macros are broken down into glucose and then used or stored.) we have to account for a few things:
1- find a balance..we don't realistically need more than 40-60 carbs PWO depending on goal, bodyweight, intensity etc. (again, this is assuming we are just "replenishing stores").
2- if one were trying to be in a caloric deficit, DIRECTLY PWO is not the time to skimp out on macros.. (esp. proteins and carbs). we should replenish here, and cut cals back evenly throughout the day.
**The food we eat all day including post workout should be taken into serious account becuase over these periods of time, glycogen (or fat of course) is stored and ready for use. This is why its optimal to space one of your balanced meals Pre Workout, about an hour before..to keep everything even and not cram down 1+cup of oats on the way to the gym. (a little extra carbs before heavy weight training aren't bad though).
Balanced whole food meals are the best, so of course if working out at 8pm, one would have a meal at 7pm...maybe a piece of fruit while beginning their workout for extra energy, and then a small Post Workout meal to replenish stores, prevent catabolism, and promote anabolism (hopefully)... until your next meal comes around.
10-18-2007, 05:04 PM
Good post. A lot of people forget-or never learn-an overall balanced diet, suited to fit your goal(s), is the key to success or failure.
10-18-2007, 05:07 PM
10-18-2007, 06:15 PM
FYI fat cannot be converted to glucose but glucose can be converted to fat. There is a small carb yield from the glycerol part of fat but FFA's are not convertable.
10-18-2007, 07:38 PM
10-19-2007, 01:16 AM
I eat a pack of swedish fish (54g of sugar) and 70g protein in a 32ounce gatorade it seems to work for me.
10-19-2007, 01:37 AM
10-19-2007, 03:50 AM
10-19-2007, 04:13 AM
Years of taking in $#i+ into your body, it will take more than a 'magic 10 day cleanse' to get it all out. It took me 2 major detoxifications and complete elmination of the processed crap until I started feeling different. That and some Poseidon, Relora, and good anti-oxidants, I feel almost reborn. I enjoy eating food at restaurants and I will order occasional meals that qualify as a cheat, but it's not like it was where I'd not bother to care about the refined goods. It DOES make a difference. I will not go back to eating garbage again.
Freedom means nothing here.
10-19-2007, 09:38 AM
There is no right answer.
It is something you are going to have to experiment with for a period of time, and evaluate the outcome.
Some people have great benefits from Dextrose, and others Oats. Go on a 4-6 week stint using one, then another 4-6 week stint using the other. Try to keep the Variables the same, and evaluate how you feel to measurements, to progress.
10-19-2007, 11:12 AM
I tend to have more carbs pre-workout than post workout. Before my workouts I'll have a cup of oatmeal, and 70g WMS. I figure the oatmeal will sort of be the steady energy to carry me throughout the workout until I get my post-workout nutrition, and the WMS will be the instant rush my muscles need to fuel the beginning of the workout. Post-workout I have 70g WMS, and then an hour later have a full meal. I don't know how scientific it is, but it works.
10-19-2007, 05:08 PM
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