post workout nutriton

him i have just been reading up on post workout nutrtion and i'm seeing everybody saying that u are to consume a 2:1 ration of fast acting carbs (eg: dextrose to protein) however, is this immediately after my workout or can it be before 1 hr after my workout? also is it just possible to eat a meal within 60 minutes of my workout (protein + white rice)? would this properly suffice as a pwo? i'm having a little trouble finding dextrose in my place (taiwan) so is ther any better alternaltives to a fast gi carb u can reccomend something that is real and edible not drinkable? can i also just eat 2 pices of walnut whole grain bread as my fast acting carb in pwo shake? and finally as late night snack befire i go to bed would 2 pieces of whole grain bread and a protein shake be good? just to fill me and not get to fat? thnxs a lot and sorry for the amount of questions,.just a little confused.

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Originally Posted by rainmaker

him i have just been reading up on post workout nutrtion and i'm seeing everybody saying that u are to consume a 2:1 ration of fast acting carbs (eg: dextrose to protein) however, is this immediately after my workout or can it be before 1 hr after my workout?
IMMEDIATELY AS LISTED IN THE STICKIES.

also is it just possible to eat a meal within 60 minutes of my workout (protein + white rice)?

U CAN BUT IT'S SUB-PAR COMPARED TO THE OTHER METHOD.

would this properly suffice as a pwo?
SEE ABOVE

i'm having a little trouble finding dextrose in my place (taiwan) so is ther any better alternaltives to a fast gi carb u can reccomend something that is real and edible not drinkable?
YOU CAN ORDER IT ON-LINE A TON OF PLACES. OR FIND IT IN BREWERIES, IT'S CORN SUGAR.

can i also just eat 2 pices of walnut whole grain bread as my fast acting carb in pwo shake?

NOT AT ALL.

and finally as late night snack befire i go to bed would 2 pieces of whole grain bread and a protein shake be good?

IF YOU LIKE CARBS BEFORE BED, SURE. HOWEVER, MOST STEER CLEAR OF THIS PRACTICE.

just to fill me and not get to fat? thnxs a lot and sorry for the amount of questions,.just a little confused.

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Dextrose available at www.kentnutrition.com
Whey available at www.allsportsnutrtion.com

You could use the rice & protein post but perhaps immidiately. The rice is complex with a higher GI and that mixed with your protein will slow the digestion/assimulation rate down considerably. The whole purpose for the simple sugar ie. DEX is to cause a insulin spike and replenish lost glycogen stores that have been lost during a hard workout,otherwise it will take the amino acid pool from your muscles for energy and vital organ functions. Evan a pepsi ,table sugar, cool aid will do(moderation) bro I am sure you can get that..