Is this ok for my pwo nutrition?

[jesse_james]

I usually have a pwo shake consisting of 80g dex and 60g whey immediately after training but I have found that it bloats me and fills me up so much that I cant eat for another 2 hours.

So recently I have been eating a Banana and apple directly after training, then about 20mins after a 60g whey shake, then 1 hour after that my ppwo meal of chicken and oats.

Is the 2nd option a good choice or should I stick to the first? Thanks

[CENADICT]

heh this happens to me as well sometimes...but i still stick with it..u have to take prot and carbs together after a workout for immediate and complete absorption. even though fruits are a simple carb (fructose) it is not a good replacement for dextrose.

I would lower the dex to 40grams and take in 40 grams of oats or malto. see how it goes.

[jesse_james]

Ok thanks mate, anyone else got any advice?

[SwoleCat]

A banana or apple are going to do nothing pwo to replinish lost glycogen and blunt cortisol secretion. (fructose)

I'd stick w/dextrose and whey myself. Not sure why you get bloated off that, never heard that before.

~SC~

[jesse_james]

Ok thanks for the advice, its probably because I try drinking it so fast

[novastepp]

what are your stats?

[jesse_james]

5ft 8, 203lbs, not sure of my bodyfat but think its around 11/12%

[Gassy]

Dextrose bloats me too and makes me light headed to boot. I've changed to fruit post workout and feel much better and have lost no strength. I have heard of people eating like a caveman, just meat, fruits, and veggies and getting very strong and lean. Dextrose may be ideal for strength gains but maybe not so good for overall health. IMHO

[PhishStasH]

Dextrose bloats me too and makes me light headed to boot. I've changed to fruit post workout and feel much better and have lost no strength. I have heard of people eating like a caveman, just meat, fruits, and veggies and getting very strong and lean. Dextrose may be ideal for strength gains but maybe not so good for overall health. IMHO

As stated above by SC, fructose does not replace muscle glycogen, only liver glycogen.

Fruits digest slowly and do not significantly raise insulin levels. IMO it is much better to use dex/maltodextrin. I personally use maltodextrin b/c it is absorbed directly through the gut so it raises insulin levels about as much as dextrose does. It is metabolized a little slower b/c it has to pass thru the liver for glucose bonds to be broken down so insulin levels do not drop off as quickly as dex. As it is metabolized, glucose is released slow enough by the liver to be most effectively used for muscle glycogen replenishment.

[SwoleCat]

Whatever w/the fruit, use whatever works for you and go against basic physiology.

I care none.



~SC~

[PhishStasH]

Whatever w/the fruit, use whatever works for you and go against basic physiology.

I care none.



~SC~

Some people just don't get it, huh...