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Why is replenishing glycogen levels after i work out so important? What if I do not? Also, I drink 75g of low carb isopure protein after my workout and then once before I go to sleep. Since a 2:1 ratio of dextrose is needed, would I really have to consume 150g post workout?
Glycogen Replenishment is the bodies number one priority PWO. Thats why its important. Also it has been shown time and time again that a CHO/PRO mixture creates an optimal environment for anabolism.
thanx for the info. Can you answer the rest of the questions please?
I believe you only have one other question, and that is the question of 150 grams of carbs pwo from dextrose.
The answer to how much you will need pwo (carbs and protein) will come from figuring out your entire daily diet and seeing how much you will need PWO.
~SC~
Also do I need it after cardio, or just lifting? The reason I ask is that I do both at different times during the day.
What do you mean, swole?Quote:
Originally Posted by SwoleCat
I mean that you will have to figure out your total caloric intake for your goals, and then construct your pwo meal(s) based upon that information.
~SC~
got it.....thanx
I'm interested in the answer to this also...for cardio-only days or days when one performs high intensity cardo...?Quote:
Originally Posted by tallyjuice
For High Intensity cardio, yes you need a PWO meal for sure.
but more dextrose????
Some form of CHO, yes.
do I have to use the 2:1 ratio both times, because that is way too many carbs for my cutting diet?
just dont use as much protein in your PWO. Then you wont need as many carbs...gosh!!
If you do High Intensity Cardio, its veru similar to weight training, so try and not do both on the same day. But if you do yes you need to have two shakes. You are expending that much more enegy so why would the carbs be a problem??Quote:
Originally Posted by tallyjuice
I train MMA for about 1.5-2 hours a day. Is that considered HIC? It's not realy the carbs, but instead the calories coming from those carbs. If I'm taking in even 50g of protein per shake. That would mean I have to take 100g of dextrose 2 times a day. That's 800 cals coming from the carbs. That is way too many fucken cals in my cutting diet.
Dude what I'm trying to get you to understand is that you are expending more cals by doing this, so you NEED to take in more. So your caloric deficit isn't too large. I'd say MMA is High Intensity but I don't really know what goes on etc...If you are gettting after it and your heart rate is way up there for an extended period yes it is High Intensity. You could easily do Oats or something after you MMA and save the dextrose for PWO, that would suit you just fine. But you need a Pro/Carb meal after your MMA.
Hey g - rice cakes adequate? I'm liking the whey, rice cakes and quick oats
Yup thats fine bro. My new PWO is a Multi-Grain Bagel and some fat free cream cheese. Damn good!
I'm going 40g of whey, 2 rice cakes, 1/4 cup oats...........you take it every workout? Arm day, etc? I was thinking about adding dex to it too, since it's about 45g of carbs only...prob need double eh?
Just add another 1/4 cup of oats maybe a 1/2 cup.
Thanx for clearing everything up. I fully underststand now. You use the multigrain bagel and CC after cardio, right, not lifting?Quote:
Originally Posted by Giantz11
You could if you want, or use dex.
yeah, but the bagel won't get into your system fast enough to restore glycogen levels.
i can barely walk down the stairs after a workout.. i'm spent..Quote:
Originally Posted by xtinaunasty
how can you do any cardio.??
oh well
Quote:
Originally Posted by spywizard
very true
im not looking to get bigger. just maintain...so its different i think