which carbs to use for post workout??

[aussie_bodybuilda]

well i was wondering which is the best carb to use post workout, with my protein and creotine.

dextrose , maltodextrin or waxymaize ?

and can u use all 3 of them? or even just 2 of them to make a combined effect of all of them?

[spoonta66]

I use powdered oats. I just get traditional oats and blend them into a very fine powder about 1kg at a time.

I just add a scoop to my PWO shake with the protein.

[MR-FQ320]

oats

[dooie]

I use honey! Or an apple is good! Usually wash the honey down with my bcaa's and then have a protein shake afterward

[auslifta]

I second the oats powdered down

[aussie_bodybuilda]

oats are slow digesting carbs but? dont u want fast ones post workout.?

[boxa06]

I prefer dextrose.. I like to use a fast active carb. Simple carbs pwo leads to the pancreas to release the hormone insulin which is a very anabolic hormone. This speeds up the uptake of nutrients into the muscle cells.

[auslifta]

oats are slow digesting carbs but? dont u want fast ones post workout.?

No, thats Broscience at its best. Well the real culprit is the supplement companies. Even protein can raise your insulin levels. Oats PWO are completely fine. The more stable your blood sugar levels are the better.

[Kidclutch1226]

Waxy maize is a good one.

[aussie_bodybuilda]

ya ive been using waxy maize alot and used dextrose a bit also... as long as ur using something i guess thats all that matters right there is no right or wrong 1 for this choice.?

[aussie_bodybuilda]

No, thats Broscience at its best. Well the real culprit is the supplement companies. Even protein can raise your insulin levels. Oats PWO are completely fine. The more stable your blood sugar levels are the better.

p.s why is it important to have stable blood sugar levels ?

[sensaispike]

I grind oats in to powder as well…. I just use my coffee grinder and I am good to go.

[boxa06]

No, thats Broscience at its best. Well the real culprit is the supplement companies. Even protein can raise your insulin levels. Oats PWO are completely fine. The more stable your blood sugar levels are the better.

Protein or oats don't raise insulin levels anywhere near as much as simple carbs. Higher insulin eg. Upwards of 100 on the gi scale will help your body soak up amino's pwo much better than oats. Also oats will take longer to replace glycogen that simple carbs as it has small amounts of fat which slow down ingestion as well as being only a medium gi carbohydrate.

[trix1000]

Would jelly beans work? Along with a shake?

[gmantheman]

It seems there is not a clear cut answer. Some people advocate simple carbs and have great results and others go with complex carbs and it seems to work for them. I started mixing maltodextrine which is advertised as a complex carb but it has a hi GI and mixing it with my protein along with oats.

[CoolStroybro]

There are many studies that shows atheletes can have better glycogen replenishment early on post exercise. So I tend to agree with fast carbs. But not because of insulin spiking. You also need to eat carbs a meal or 2 after that.

[M302_Imola]

Would jelly beans work? Along with a shake?

Sure if you want to become a FAT ASS! There is no need to every put a high GI carb in your body. Protein, Oats, and fruit (I prefer banana) is all you need to shuttle nutrients and help replenish glycogen levels...no need to spike blood sugar. Don't believe me? This is also what Marcus advocates!

[gimpsgtp]

For those of you that are using oats with your protein shake, How much are you adding to the shake?? are you using the same scoop that your protein comes in? is a 50 / 50 blend sufficient? Thanks

[M302_Imola]

For those of you that are using oats with your protein shake, How much are you adding to the shake?? are you using the same scoop that your protein comes in? is a 50 / 50 blend sufficient? Thanks

I grind up my oats and keep them in a container in my gym bag as well as a container for my whey. I measured it out and two heaping scoops of the oats is close to 1 cup...I add two of these and two standard scoops for the whey.