Pwo Shake

[pioneer]

I understand you need .25 grams of whey protein per lb of lean body mass. Plus 1.5-2grams dextrose per gram of whey.

Is it not useful to add maltodextrin (complex carb) to your PWO shake?? I know use to people thought to use half malto and half dex. What is the current more proven method?

I think of it this way-----Your body has a gas tank (energy, carbs) It should be full when you start to work out and by the end of your workout it should be depleted. So we have to refuel that gas tank with more energy, carbs. If we do not our body will start to look for food and will find none, so our body will start to eat our muscle tissue instead. Therefore, we need to refuel our gas tank...ie...PWO SHAKE! It is said to use .25 grams whey per lb of lean body mass. And 1.5-2grams of dextrose per gram of whey.

I see it this way---The dextrose will refuel the gas tank starting immediately then we need maltodextrin as well in our PWO shake so it can fill in the spots the dextrose did not refuel at a delayed rate.

Is my theory under par? I am trying to create the mose efficient PWO shake!

My stats--- 6'2 215, 6% body fat. Goals are to add lean muscle mass quickly.

Any suggestions for PWO SHAKE? Thanks!

[bcap]

Personally, I take 60g high gi carbs immediately after workout with 30g whey. My high gi carb is this carb powder called "carbo complex", 30g carbs per scoop. An hour after this, i have my ppwo which consists of a low gi, slower digesting carb. Same idea as you, except I let my muscles devour the quick absorbing pro/carb immediately after in my pwo then feed my body the much needed slow absorbing carbs an hour later.

Anyone please feel free to correct me.

[pioneer]

bump

[dbstyles]

I understand you need .25 grams of whey protein per lb of lean body mass. Plus 1.5-2grams dextrose per gram of whey.

Is it not useful to add maltodextrin (complex carb) to your PWO shake?? I know use to people thought to use half malto and half dex. What is the current more proven method?

I think of it this way-----Your body has a gas tank (energy, carbs) It should be full when you start to work out and by the end of your workout it should be depleted. So we have to refuel that gas tank with more energy, carbs. If we do not our body will start to look for food and will find none, so our body will start to eat our muscle tissue instead. Therefore, we need to refuel our gas tank...ie...PWO SHAKE! It is said to use .25 grams whey per lb of lean body mass. And 1.5-2grams of dextrose per gram of whey.

I see it this way---The dextrose will refuel the gas tank starting immediately then we need maltodextrin as well in our PWO shake so it can fill in the spots the dextrose did not refuel at a delayed rate.

Is my theory under par? I am trying to create the mose efficient PWO shake!

My stats--- 6'2 215, 6% body fat. Goals are to add lean muscle mass quickly.

Any suggestions for PWO SHAKE? Thanks!

Well - you are in the right ballpark. Do a search on dextrose and malti-dextrin for post work out shakes. The mods and vets have posted a lot about this and why. Bascially you need to replenish your glyocogen stores in your body and prevent your body from eating its own muscle. Simple sugar + fast abosorbed protein. Don't make it complicated. Do the math. Grow big.

From the sticky-
"It is within the 15 minutes after a workout that your body is in dire need of nutrients. It is a completely anabolic state, and what you take in can be optimized to ensure maximum results. A general rule of thumb is 40-60 grams whey protein, and double the amount of whey in carbohydrates (50% dextrose/50% maltodextrin)."

[pioneer]

Well - you are in the right ballpark. Do a search on dextrose and malti-dextrin for post work out shakes. The mods and vets have posted a lot about this and why. Bascially you need to replenish your glyocogen stores in your body and prevent your body from eating its own muscle. Simple sugar + fast abosorbed protein. Don't make it complicated. Do the math. Grow big.

From the sticky-
"It is within the 15 minutes after a workout that your body is in dire need of nutrients. It is a completely anabolic state, and what you take in can be optimized to ensure maximum results. A general rule of thumb is 40-60 grams whey protein, and double the amount of whey in carbohydrates (50% dextrose/50% maltodextrin)."

Ok i agree with you man. But you didnt give me any info that i didnt already know. Plus you contradicted your self from what you said from the sticky you also posted. You said to take simple sugar only, while the sticky says half simple half maltodextrin. I know there is some confrontation these days on whether to just stick with dextrose or add some maltodextrin (complex carbs) to the PWO shake. Any info is appreciated. Thanks Again.

[pioneer]

The BASICS-
1.Postworkout Nutrition- I’m a firm believer that PWO nutrition is hands down the most important aspect of dieting. It is within the 15 minutes after a workout that your body is in dire need of nutrients. It is a completely anabolic state, and what you take in can be optimized to ensure maximum results. A general rule of thumb is 40-60 grams whey protein, and double the amount of whey in carbohydrates (50% dextrose/50% maltodextrin).

This was a post from a Sticky Rambo created. He recommends 50% dex and 50% MALTO in our PWO shake.

I am only trying to add lean muscle and i have a very low body fat percentage (6-8%).

What do you guys recommend for PWO shake and PPWO MEAL?

[Wilderbeast]

maltodextrin is very close to a simple sugar. It has very weak hydrogen bonds which break down very easily.
The reason for including maltodextrin is the gastric emptying speed is better than with dextrose alone.

Dug out a link for you.

http://www.abcbodybuilding.com/magazine03/dextrose.htm

[dbstyles]

Ok i agree with you man. But you didnt give me any info that i didnt already know. Plus you contradicted your self from what you said from the sticky you also posted. You said to take simple sugar only, while the sticky says half simple half maltodextrin. I know there is some confrontation these days on whether to just stick with dextrose or add some maltodextrin (complex carbs) to the PWO shake. Any info is appreciated. Thanks Again.

Correct I was thinking "simpler" carbs and misinterpreted what I was trying to say. Applogize for the confusion. I agree with you on the confrontation, I am trying to build lean muscle as well as reduce BF, and I keep hearing diffirent views on what to use. I guess I will try both ways, one for 8 weeks and maybe the other for another 8 and see how it works. Good luck dude!

[Giants11]

I understand you need .25 grams of whey protein per lb of lean body mass. Plus 1.5-2grams dextrose per gram of whey.

Is it not useful to add maltodextrin (complex carb) to your PWO shake?? I know use to people thought to use half malto and half dex. What is the current more proven method?

I think of it this way-----Your body has a gas tank (energy, carbs) It should be full when you start to work out and by the end of your workout it should be depleted. So we have to refuel that gas tank with more energy, carbs. If we do not our body will start to look for food and will find none, so our body will start to eat our muscle tissue instead. Therefore, we need to refuel our gas tank...ie...PWO SHAKE! It is said to use .25 grams whey per lb of lean body mass. And 1.5-2grams of dextrose per gram of whey.

I see it this way---The dextrose will refuel the gas tank starting immediately then we need maltodextrin as well in our PWO shake so it can fill in the spots the dextrose did not refuel at a delayed rate.

Is my theory under par? I am trying to create the mose efficient PWO shake!

My stats--- 6'2 215, 6% body fat. Goals are to add lean muscle mass quickly.

Any suggestions for PWO SHAKE? Thanks!

Yes your theory is under par.

You will not deplete glycogen stores with one work out. As a matter a fact weight lifting is far more taxing on the ATP/CNS system than it is on glycogen. Glycogen depletion occurs when you are doing very high reps for a long period of time. Not really what BB's are doing unless you are throwing in some German HVT.

We need to ingest BCAA's post workout because they are what signal proteins sythesis. You need some form of glucose because you need insulin to blunt cortisol and stop protein breakdown.

I see it this way---The dextrose will refuel the gas tank starting immediately then we need maltodextrin as well in our PWO shake so it can fill in the spots the dextrose did not refuel at a delayed rate.

The above statement does not make much sense. Both are glucose and both will fill glycogen.

[bcap]

Christ why is this so confusing lol. Just take 30g whey and double the amount in a simple carb. BAM Done!

[dbstyles]

Christ why is this so confusing lol. Just take 30g whey and double the amount in a simple carb. BAM Done!

Cause the OCD sets in and I want the PERFECT PWO shake! lol Thats basically what I have been doing but I start reading on what sugars...then to l-glut or not...and the BCAA's and then...

[bcap]

HAha makes sense bro. Just go what I said you'll be fine. Glutamine is uselsee in all it's senses so don't worry about that.

[bor]

Christ why is this so confusing lol. Just take 30g whey and double the amount in a simple carb. BAM Done!

Exactly, seems to me this subject is being overthinked a bit