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Waxy Maize or Palatinose?

JoeHT

Member
I'm looking for a good fast carbohydrate for my PWO shake. For the last year I've been using dextrose + maltodextrin + whey-isolate (35g of ea.). That's been working ok. But I'm now worry about the insulin spike putting my body into fat storing mode. I'm looking for a fast carbohydrate since I usually have dinner about 1 - 1.5 hrs after my PWO shake.
Any experience/opinions on waxy maize and/or palatinose?? ANy other suggestions?
 
I suggest asking wether either of these carbs are even still relavent in the suppplement world. My answer is that I just don't know.
 
JoeHT said:
I'm looking for a good fast carbohydrate for my PWO shake. For the last year I've been using dextrose + maltodextrin + whey-isolate (35g of ea.). That's been working ok. But I'm now worry about the insulin spike putting my body into fat storing mode. I'm looking for a fast carbohydrate since I usually have dinner about 1 - 1.5 hrs after my PWO shake.
Any experience/opinions on waxy maize and/or palatinose?? ANy other suggestions?
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I would add that you should also research how relevant it still is to use fast carbs post workout. From what I gather, the fast carb is only relevant if you are doing two a days where glycogen is needed asap. Several schools of thought on that one but I started seeing better results when I stopped the malto/dextrose post workout and started using Bob's Old Mill Oat Flour(100% ground oats) all the time for a steady flow. I am 38 and insulin resistant tho. Still once I gave up the spiking and went "moderate and slow" on the carbs, I started growing.

Waxy is actually a SLOW carb despite what the marketing says. I have used it as well to keep the bloat down but focus primarily on oat and more recently 100% brown rice flour. Makes it taste grainy, but...Anyway, my Trutein tub says to eat a piece of fruit with my shake to get my recovery sugars. That seems reasonable too. Fruit is typically low glycemic.
 
The insulin you get from carbs is supposed to drive protein into your muscles. It makes sence that you wouldn't whant some super fast carb that did it's thing before any protein hit the blood, unless your doing two a days.
 
CcnAbolic, how much fiber in that rice flower? I think I get enough fiber and don't whant anymore.
 
I've tried out as many PWO carb sources as I've been able to find evidence suggesting they would work well from waxy maize, to corn starch, ground oats, brown rice flour, wheat flour, white flour, oats, sweet potato, bananas, choc milk, dates, raisins, grape juice, maltodextrin, dextrose, etc. etc. etc...

by FAR i can safely say that I have seen the absolute best results from dextrose and am actually able to keep fat storage from the insulin spike to a minimum by keeping fats low in my diet until late in the day/evening, then working out in a way that works to deplete circulating fat as much as possible and following my workout with 40g whey + 80-90g dextrose, then a bowl of frosted mini wheats with skim milk and a chicken breast within an hour. I've put on some SERIOUS size and kept fat gains slim to none using this protocol.

Studies have shown that for glycogen replenishment and overall muscular energy restoration the effect tends to be the same whether the cards are "fast" or "slow" .. but as bodybuilders and strength athletes most of us are looking to increase anabolism as much as possible. Insulin is the most anabolic hormone in the body, so WHY wouldnt you do everything you can to ensure that the carbohydrates you take in post workout maximize your body's insulin response?? unless you are shooting slin i see no reason to go with any carb other than dextrose tbh - malto maybe, but i personally feel that i get too bloated from it and saw greater fat storage when using it as my PWO carb source.
 
ScottyMac710 said:
I've tried out as many PWO carb sources as I've been able to find evidence suggesting they would work well from waxy maize, to corn starch, ground oats, brown rice flour, wheat flour, white flour, oats, sweet potato, bananas, choc milk, dates, raisins, grape juice, maltodextrin, dextrose, etc. etc. etc...

by FAR i can safely say that I have seen the absolute best results from dextrose and am actually able to keep fat storage from the insulin spike to a minimum by keeping fats low in my diet until late in the day/evening, then working out in a way that works to deplete circulating fat as much as possible and following my workout with 40g whey + 80-90g dextrose, then a bowl of frosted mini wheats with skim milk and a chicken breast within an hour. I've put on some SERIOUS size and kept fat gains slim to none using this protocol.

Studies have shown that for glycogen replenishment and overall muscular energy restoration the effect tends to be the same whether the cards are "fast" or "slow" .. but as bodybuilders and strength athletes most of us are looking to increase anabolism as much as possible. Insulin is the most anabolic hormone in the body, so WHY wouldnt you do everything you can to ensure that the carbohydrates you take in post workout maximize your body's insulin response?? unless you are shooting slin i see no reason to go with any carb other than dextrose tbh - malto maybe, but i personally feel that i get too bloated from it and saw greater fat storage when using it as my PWO carb source.
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Well, I think it depends on age too. A lot of research as of late is focused on insulin resistance building over time, so spiking is being discouraged more and more even at earlier ages. One practice that interests me is spiking once per week for the whole day. Mark McMannus uses that approach. He, of course, is selling his own approach though. Really, it comes down to your bodies own sensitivity to insulin. For me, it was a wild roller coaster ride and I just got fat using dextrose and/or malto. Still use some simple sugars, for example, fruit or rice milk with my pwo shake, but in low amounts. Seems to keep me running better.
 
Ive been using dextrose pls 400mg ALA to increase insulin sensitivity. I think I may stick with that. Now that I think about it, I do believe this brings good results.
 
There's a huge difference between aesthetics and performance especially with nutrition. When looking to add mass/strength I use low-GI throughout the day to control insulin levels and promote a constant anabolic environment. While training for a fight, I switch to WMS, palatinose, and BCAA for my post-training meal(s).
 
ccnAbolic said:
Well, I think it depends on age too. A lot of research as of late is focused on insulin resistance building over time, so spiking is being discouraged more and more even at earlier ages. One practice that interests me is spiking once per week for the whole day. Mark McMannus uses that approach. He, of course, is selling his own approach though. Really, it comes down to your bodies own sensitivity to insulin. For me, it was a wild roller coaster ride and I just got fat using dextrose and/or malto. Still use some simple sugars, for example, fruit or rice milk with my pwo shake, but in low amounts. Seems to keep me running better.
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Rodja said:
There's a huge difference between aesthetics and performance especially with nutrition. When looking to add mass/strength I use low-GI throughout the day to control insulin levels and promote a constant anabolic environment. While training for a fight, I switch to WMS, palatinose, and BCAA for my post-training meal(s).
Click to expand...

I agree with both of these posts. As well as the use of simple dextrose. I also actually like using LG Perfect Carb during my carb ups. It is just an easy non bloat way to add in some carbs to just about any drink. I do the weekend carb loading right now and can not make myself eat that much so I have been using this to make it easier on me to get that first 1000 + grams of carbs in 24 hours. Yu have to find what works best for you. I also use a coffee grinder and grind up old fashioned oats. It becomes WAY cheaper than buying the milled oats powders I bought 2 bags of that at 5-6 bucks a pop and was like nope 20 once for the coffee grinder and 3 buck for a giant tub of oats and grind em myself. Makes it a fine powder that mixes easily.
 
MrKleen73 said:
I agree with both of these posts. As well as the use of simple dextrose. I also actually like using LG Perfect Carb during my carb ups. It is just an easy non bloat way to add in some carbs to just about any drink. I do the weekend carb loading right now and can not make myself eat that much so I have been using this to make it easier on me to get that first 1000 + grams of carbs in 24 hours. Yu have to find what works best for you. I also use a coffee grinder and grind up old fashioned oats. It becomes WAY cheaper than buying the milled oats powders I bought 2 bags of that at 5-6 bucks a pop and was like nope 20 once for the coffee grinder and 3 buck for a giant tub of oats and grind em myself. Makes it a fine powder that mixes easily.
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I get it a little cheaper than 5 bucks a bag but, a coffee grinder: Genius! Now I can use the extra money for more supps and keep wifey off my case. Opens up some of the other grains too for some variety.
 
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