Post workout carbs??

[runninpony]

What do you guys use for a post workout carb source?? I read on mens health that a jar of baby food works well. I used to eat fruit(bananas) but was wondering if I should switch it up. I always take a protein shake immediately after workout as well.

[stocky121]

i take dex PWO. but other people take diffrent stuff i will let them chime in

[Natty99]

dextrose with your shake........AND/OR raw oats......yummy

[SwoleCat]

This belongs in the DIET forum.

MOVED.

~SC~

[DNoMac]

dextrose with your shake........AND/OR raw oats......yummy

Word

[carteblanche08865]

I am confused, when someone says that they eat dextrose or maltodextrin pwo. That is either simple or complex carbs right? Or is it a supplement/shake that people take? I have read up on what constitutes what, but I am still wondering.
thanks alot

[novastepp]

i use oats.

[SwoleCat]

i take dex PWO. but other people take diffrent stuff i will let them chime in

Yup, dextrose and whey isolate for me.

I've found personally nothing works better for myself nor the 100's I assist.

~SC~

[taiboxa]

i use whey iso and dex w/ slin
i use same thing w/o slin but some times.. depending on goals and training intensity/duration i will reduce the dex and incorporate a banana

[runninpony]

I also read on mens health that one of the best PWO drinks is chocolate milk. Says its perfect because it has the protein, carbs, fat and nutrients all in one. But at only 8g protein per serving, would you still need a 20g protein shake as well?? I always keep plenty of 1% lowfat chocolate milk in the fridge!!

[mds]

I take in 50g of protien and about 80g of carbs pwo, thats when you really need to be feeding your body. I usually try to get a good protien meal in about an hour after my pwo also

[lc1987]

I also read on mens health that one of the best PWO drinks is chocolate milk. Says its perfect because it has the protein, carbs, fat and nutrients all in one. But at only 8g protein per serving, would you still need a 20g protein shake as well?? I always keep plenty of 1% lowfat chocolate milk in the fridge!!

make sure u don't get a lot of fat from chocolate milk pwo tho. i want least fat as possible pwo. so probably skim chocolate milk?????

[zodiac666]

IMO casein is way too slow digesting for PWO

[SwoleCat]

I also read on mens health that one of the best PWO drinks is chocolate milk. Says its perfect because it has the protein, carbs, fat and nutrients all in one. But at only 8g protein per serving, would you still need a 20g protein shake as well?? I always keep plenty of 1% lowfat chocolate milk in the fridge!!

Men's Health is mainstream media.

Mainstream media = no f*cking clue what they are talking about.

Fats pwo is the last thing one wants to ingest.

~SC~

[taiboxa]

Men's Health is mainstream media.

Mainstream media = no f*cking clue what they are talking about.

Fats pwo is the last thing one wants to ingest.

~SC~

u gotta admit though.. Chocolate milk is yummy!

[zodiac666]

yea i just switched my PWO shake to hot chocolate, im not growing like i expected but it sure tastes good

[novastepp]

i love reading men's health... but i take all my nutritiuonal/body building advice from this site and incorporate it.

[runninpony]

Men's Health is mainstream media.

Mainstream media = no f*cking clue what they are talking about.

Fats pwo is the last thing one wants to ingest.

~SC~

If you drank 1% chocolate milk it shouldnt be that bad should it? It only has 2.5g fat per serving. Maybe take a cup of that along with a scoop whey for PWO?? I will use the whey\dextrose PWO most of the time but something a little different sometimes is nice!!

[zodiac666]

i would keep with the whey/dextrose. all you want is fast absorbing protein and carbs PWO, anything else in your stomach will just slow down the absorbtion of the protein

[DNoMac]

And it's just as good tasting as chocolate milk anyday!!

[Giants11]

i would keep with the whey/dextrose. all you want is fast absorbing protein and carbs PWO, anything else in your stomach will just slow down the absorbtion of the protein

Protein sythesis peaks about 24 hours post workout, so digestion speed is not quite as important as you are making it out to be:

Ingestion of casein and whey proteins result in muscle anabolism after resistance exercise.

Tipton KD, Elliott TA, Cree MG, Wolf SE, Sanford AP, Wolfe RR.

Metabolism Unit, Shriners Hospitals for Children and Department of Surgery, The University of Texas Medical Branch, Galveston, TX 77550, USA. [email protected]

PURPOSE: Determination of the anabolic response to exercise and nutrition is important for individuals who may benefit from increased muscle mass. Intake of free amino acids after resistance exercise stimulates net muscle protein synthesis. The response of muscle protein balance to intact protein ingestion after exercise has not been studied. This study was designed to examine the acute response of muscle protein balance to ingestion of two different intact proteins after resistance exercise. METHODS: Healthy volunteers were randomly assigned to one of three groups. Each group consumed one of three drinks: placebo (PL; N = 7), 20 g of casein (CS; N = 7), or whey proteins (WH; N = 9). Volunteers consumed the drink 1 h after the conclusion of a leg extension exercise bout. Leucine and phenylalanine concentrations were measured in femoral arteriovenous samples to determine balance across the leg. RESULTS: Arterial amino acid concentrations were elevated by protein ingestion, but the pattern of appearance was different for CS and WH. Net amino acid balance switched from negative to positive after ingestion of both proteins. Peak leucine net balance over time was greater for WH (347 +/- 50 nmol.min(-1).100 mL(-1) leg) than CS (133 +/- 45 nmol.min(-1).100 mL(-1) leg), but peak phenylalanine balance was similar for CS and WH. Ingestion of both CS and WH stimulated a significantly larger net phenylalanine uptake after resistance exercise, compared with the PL (PL -5 +/- 15 mg, CS 84 +/- 10 mg, WH 62 +/- 18 mg). Amino acid uptake relative to amount ingested was similar for both CS and WH (approximately 10-15%). CONCLUSIONS: Acute ingestion of both WH and CS after exercise resulted in similar increases in muscle protein net balance, resulting in net muscle protein synthesis despite different patterns of blood amino acid responses.

[Quil]

Interesting read, thanks Giants

[piepiezzz]

SO Giants..what is your PWO consist of??

[taiotosh7]

i love reading men's health... but i take all my nutritiuonal/body building advice from this site and incorporate it.

All those mags are just like newspapers to me, more entertaining that educational......AR should have it's own mag!

[CoreyTampa09]

Is cooked oats just as good as raw oats blended up for digestive purposes?

[Giants11]

Is cooked oats just as good as raw oats blended up for digestive purposes?

That would depend on your entirely. Some prefer one or the other. You'll have to see which one works best.

[Giants11]

SO Giants..what is your PWO consist of??

Whey Shake, Bagel, Cottage Cheese....

Sometimes if I'm feeling saucy, I'll have some Chocolate Skim Milk. Mainly when bulking though.

[SwoleCat]

My reasoning for fast acting carbs pwo is not only glycogen but to blunt cortisol quickly.

Again, finding what yields the best results for you is the best approach. U can see my pictures, and I believe what I do works for me.



~SC~

[piepiezzz]

Whey Shake, Bagel, Cottage Cheese....

Sometimes if I'm feeling saucy, I'll have some Chocolate Skim Milk. Mainly when bulking though.

So you get a mixture of whey and casein...........

THis is interesting because everyone always tear Metrx and Myoplex apart but their protein blends offer whey and casein. I realize that there is some sugar in it but PWO this shouldn't matter.......Just reduce the dextrose or oats by the amount of carbs in the blend......So does this make Metrx, Myoplex maybe a better shake PWO than straight up whey????

[bor]

I'd say it makes it the same...

Pwo is not the time to overthink things, dex plus whey, maybe some cassein and you're golden.....save your energy for the weights and cardio instead of worrying about things like this

[Venum]

giants, when you have a bagel pwo, what kind is it? plain? what size?

[Giants11]

Multi-Grain, made by Thomas. Really damn good IMO.