PWO nutrition - which path?

[sam_sneed]

i have been reading a lot round this site lately and it seems there are two approaches to PWO nutrition and im curious to which is best and why.

The 1st probably most popular approach is of course whey and dextrose. Yet there is evidence that suggests Whey is poorly absorsbed (BELIEVE ME MY JAW DROPPED) and some people claim high GI carbs are never needed and a slow GI carb works just aswell. Its all very confusing but its important so i want to understand which works best.

Secondly supplementation of BCAA's and Glutamine pre and post workout followed quickly by a solid food meal has been advocated in some threads. Can anyone identify why this works better than whey/dex. also can bcaa's be used prior to Cardio or will they be treated as glycogen. ?

[sam_sneed]

anyone ????

[xlxBigSexyxlx]

stay away from dextrose!!!!!!!


whey or liquid egg whites, low GI carb, and some fish oil
along with your bcaas...I also take vitamin e and c

[xlxBigSexyxlx]

"In see no need to consume any carbs intra workout. I have used a variation of Milo's cocktail for years now intra workout(excluding the carbs).
Pre work out the most an individual would need is 30 grams of low GI carbs to sustain energy while training. For some reason people think they burn huge amounts of glycogen (carbs) during a training session. That isn't so at all. Arnold, who trained high volume,and for prolonged periods, only burned 350 calories during a training session. DOCUMENTED FACT!

I know all the mumbo jumbo about using fast digesting carbs PWO, but over the years I've found through experimenting on myself, and many trainee's that there is absolutely no difference in growth between consuming high GI carbs PWO and consuming low GI carbs. There is a huge difference in BF accumulation though. Low GI carbs keep you much leaner thus allowing you to consume more on a daily basis, and carbs are needed for growth, especially training HIT.
My PWO meal that I've been eating for several years now is egg whites and sweet potato right in my car in the parking lot. No shakes ever...shocking! Uncanny thing is, I'm making great progress on a yearly basis and my body fat never exceeds 11% at any given time.

Also, guys usually consume far too many carbs in their PWO shake, then consume far too many carbs at their PWO meal. Then they wonder why they look like f*cking blimps. Someone tell me how a guy with an LBM of say 180 pounds needs 75 g of carbs in a PWO shake,and then needs 75 g more at their PWO meal. Most pro's I'm friends with don't even consume that many carbs in one sitting. You need healthy fats PWO. They are calorie dense so you need to take that into account as well. 50 g carbs,plus moderate healthy fat is more than enough for most individuals with an LBM of over 180.



Educated bodybuilders all know healthy fats are necessary PWO.
Since when will 7-8 grams of healthy fats slow down digestion any more than having beef PWO? Think about it...

Further, you need fats to aid in digestion.

Do you really think your post work meal is going towards growth? If you do, you're sadly mistaken. The bodies first thing it will do after training is replenish energy(glycogen). Your body doesn't give a rat ass about muscle. Our bodies need energy to function and that's the first thing after training your body does. Secondly, did you know it takes upwards of 48 hrs to completely replenish gylcogen stores?
So tell me how one meal with healthy fats is going to make or break your training?
It's scientifically proven for proper protein synthesis to occur healthy fats must be present. "


-Pinnacle

[sam_sneed]

thanks for the fast reply what do you make of this

whey isolate 20 grams protein + 3 egg whites
50g oats
olive oil shoot for about 8-9 grams slightly less than a tbsp?

need to buy some bcaa's what sort of profile should i look for more leucine in comparison to the others i mean ratio wise

[pump.joe]

The standard has always been whey (because it is the most quickly digested) + dextrose (because it is expected to cause the greatest insulin spike). However, new research shows that any carb source may be used in place of dextrose [link]:

Conclusion
CHO and PRO ingestion following exercise significantly influences glucose and insulin concentrations. Although some trends were observed suggesting that H maintained blood glucose levels to a better degree, no significant differences were observed among types of CHO ingested on insulin levels. These findings suggest that each of these forms of CHO can serve as effective sources of CHO to ingest with PRO in and attempt to promote post-exercise anabolic responses.

Personally, I'm on the fence about this one... I mean, why does the new research contradict the tried-and-true high GI carbs? BigSexy, do you have any more information to share?

[C_Bino]

I have said it before as well. No need for high GI carbs after workout. I personally will SOMETIMES use WMS at about 20g with BCAA's at the gym and that is only on leg and back day if that. I tried it for a bit because we all have to experiment or else how would these facts be known. But after trying I find whole foods is 100% the best thing PWO.

I do however take BCAA's right after training. I then go home and eat 8 egg whites and 160g of tilapia with 2 rice cakes and 2/3cup oats.

And yes you can argue and tell me rice cakes are high GI lol. I do it because it helps to fill me. I once was having over a cup of oatmeal but all the water was too much considering I was already drinking straight water with my meal anyway. This way I still feel full but I dont have a feeling of a ton of water swooshing around in my small intestine.

I like to feel full or else I get too hungry. I, like Pinn, use sweetpotatoes as well in my diet but use them pre workout. In this case I DONT want to feel full. I hate to train and feel sluggish from oats. They sit with me very well with absolutely no bloat considering they are so dense and you dont have to eat a lot to get 50g carbs in a sitting.

Its all about experimenting and finding what foods best workout for you. But dextrose is just out the window imo.

[pump.joe]

This thread is pretty interesting to me. Anyone else care to comment?

[FallenWyvern]

I stopped using maltodrextrin(similar to dextrose) PWO at first of year and subbed it with oats or fruit. It was all the difference in losing massive body fat.

[godkilla]

i stay alot leaner since i stopped using dex pwo. if i am desperate for those extra cals(bulking) i might add a 30g scoop into a pwo shake.