PWO shake

**Russasaur** · 05-20-2009, 04:33 PM

In my PWO shake I usually do 50g protein / 50g maltodextrin. Would adding a teaspoon of sugar give me an insulin spike like Dextrose would? And would that be a good idea? thanks

**Cheylayna1978** · 05-20-2009, 05:26 PM

Table sugar is NOT the same as dextrose or maltodextrin.

People think sugar is sugar, but that is NOT the case.

U have fructose, sucrose, lactose, dextrose, etc., etc.

As well, the ideal ratio of pwo dextrose/malto to whey protein isolate is 2 to 1. (100G malto/50G WPI)

Hasta,
'Layna

**jamyjamjr** · 05-20-2009, 05:31 PM

u need to do a semi-simple carb in your pwo shake..

i follow a whole foods prospective so i dont do dext/mal....

a plain white bagel, rice, or pasta will do.. shit, i even have pancakes sometimes...

these are all semi-simple carbs

a simple carb like sugar would never reach your glycogen stores... they'd replenish your liver stores and the rest would become.. well.. fat....

**Russasaur** · 05-20-2009, 07:23 PM

Ok no sugar. But I do see ALOT of diets on this forum and others with dex/malt in them. Isn't maltodextrin good because it gets everything through your digestive trac faster and absorb quicker?

**eatrainrest** · 05-20-2009, 07:41 PM

there are many debates on this topic... but we just told you what is generally rule of thumb for PWO

**C_Bino** · 05-20-2009, 08:08 PM

Adding a teaspoon of sugar? Maltodextrin will give you a higher insulin spike than table sugar man.

**(1*)** · 05-20-2009, 09:22 PM

Originally Posted by jamyjamjr

u need to do a semi-simple carb in your pwo shake..

i follow a whole foods prospective so i dont do dext/mal....

a plain white bagel, rice, or pasta will do.. shit, i even have pancakes sometimes...

these are all semi-simple carbs

a simple carb like sugar would never reach your glycogen stores... they'd replenish your liver stores and the rest would become.. well.. fat....

i currently have pwo shake that uses evaporated cane juice for the sugar. there are no refined sugars in it. is this good or is it nothing more than sales pitching?

**collar** · 05-20-2009, 10:29 PM

Originally Posted by jamyjamjr

u need to do a semi-simple carb in your pwo shake..

i follow a whole foods prospective so i dont do dext/mal....

a plain white bagel, rice, or pasta will do.. shit, i even have pancakes sometimes...

these are all semi-simple carbs

a simple carb like sugar would never reach your glycogen stores... they'd replenish your liver stores and the rest would become.. well.. fat....

I agree with everything jamy said and i use the same theory with my pwo
i dont do sugars

Im whole food person also.

**Tigershark** · 05-21-2009, 01:30 AM

My PWO shake is 2 scoops of whey protien and a half cup of oatmeal. I love it because I can drink it right in the shower at the gym then just rinse my bottle out with the shower head afterwards.

**(1*)** · 05-22-2009, 07:00 AM

Originally Posted by (1*)

i currently have pwo shake that uses evaporated cane juice for the sugar. there are no refined sugars in it. is this good or is it nothing more than sales pitching?

**xlxBigSexyxlx** · 05-22-2009, 08:49 AM

Originally Posted by C_Bino

Adding a teaspoon of sugar? Maltodextrin will give you a higher insulin spike than table sugar man.

touche! Whats been up Bino?

Originally Posted by Tigershark

My PWO shake is 2 scoops of whey protien and a half cup of oatmeal. I love it because I can drink it right in the shower at the gym then just rinse my bottle out with the shower head afterwards.

***FireGuy*** · 05-22-2009, 06:53 PM

Originally Posted by C_Bino

Adding a teaspoon of sugar? Maltodextrin will give you a higher insulin spike than table sugar man.

Glad to see you around again Bino. Definately one of the smartest guys on this board when it comes to nutrition.

**C_Bino** · 05-22-2009, 07:58 PM

Originally Posted by xlxBigSexyxlx

touche! Whats been up Bino?

Originally Posted by FireGuy1

Glad to see you around again Bino. Definately one of the smartest guys on this board when it comes to nutrition.

How's it goin guys? I still been doin my thing. Tryin to grow some muscles. Actually couldnt get on the site for months and have no idea why. Just couldnt even open the website. But back to try and throw in my advice when I can. Love the diet forum.

**C_Bino** · 05-22-2009, 08:09 PM

Originally Posted by jamyjamjr

a simple carb like sugar would never reach your glycogen stores... they'd replenish your liver stores and the rest would become.. well.. fat....

Interesting, not sure where you read this but would like to hear the explanation.

Glucose is a main proponent in table sugar...yes along with fructose which has an affinity for liver glycogenesis...but how would glucose simply store as fat and leave muscle glycogen stores empty?

I just absolutely cannot perceive how someone (save an enzyme deficiency) would put glucose in their body (the PRIME monosacharride your body breaks ALL carbs down into for blood sugar/glycogen) and not have it refill glycogen. Someone exercises and depletes glycogen stores...then goes on to consume a compound containing GLUCOSE and there glycogen (branched chains of glucose) would remain empty and fat stores would be increased?

There is NO other form of carb that can be stored as glycogen aside from glucose, yet here you claim it wont refill muscle glycogen. I dont care if you are looking at sucrose, maltose, galactose, whatever...ALL of them are hydrolyzed to glucose.

**Cheylayna1978** · 05-23-2009, 05:25 PM

I answered your inquiry in the first (my) response.

It's legit/correct, etc., I know I am female but I do know what I am talking about.

'Layna

**jamyjamjr** · 05-23-2009, 05:50 PM

Originally Posted by C_Bino

Interesting, not sure where you read this but would like to hear the explanation.

Glucose is a main proponent in table sugar...yes along with fructose which has an affinity for liver glycogenesis...but how would glucose simply store as fat and leave muscle glycogen stores empty?

I just absolutely cannot perceive how someone (save an enzyme deficiency) would put glucose in their body (the PRIME monosacharride your body breaks ALL carbs down into for blood sugar/glycogen) and not have it refill glycogen. Someone exercises and depletes glycogen stores...then goes on to consume a compound containing GLUCOSE and there glycogen (branched chains of glucose) would remain empty and fat stores would be increased?

There is NO other form of carb that can be stored as glycogen aside from glucose, yet here you claim it wont refill muscle glycogen. I dont care if you are looking at sucrose, maltose, galactose, whatever...ALL of them are hydrolyzed to glucose.

all good questions... cant see how i can answer all of them optimaly...

what i can say is many, many bb nutritionists agree with this philosophy..

if i were to guess, i would say that a semi-simple carb vs a simple carb will burn a little slower and better restore your stores...

**C_Bino** · 05-23-2009, 08:09 PM

Originally Posted by Cheylayna1978

I answered your inquiry in the first (my) response.

It's legit/correct, etc., I know I am female but I do know what I am talking about.

'Layna

If you are referring to my inquiries, I cant see where you addressed them at all. All you said was sugar isnt sugar, there are various types.

I fail to see where you addressed their ability to promote glyconesis post workout and the rate at which they do so, as someone had posted that sugar wont restore muscle glycogen, which infact is absolutely untrue.

**C_Bino** · 05-23-2009, 08:10 PM

Originally Posted by jamyjamjr

all good questions... cant see how i can answer all of them optimaly...

what i can say is many, many bb nutritionists agree with this philosophy..

if i were to guess, i would say that a semi-simple carb vs a simple carb will burn a little slower and better restore your stores...

Sorry man never heard of a single person who actually knows what they are talking about ever back up this claim.

They may advocate lower GI PWO...as I do as well. I dont believe in high GI carbs after a workout unless you use slin. But to say they wont restore glycogen just makes no sense at all.

**jamyjamjr** · 05-23-2009, 09:42 PM

Originally Posted by C_Bino

Sorry man never heard of a single person who actually knows what they are talking about ever back up this claim.

They may advocate lower GI PWO...as I do as well. I dont believe in high GI carbs after a workout unless you use slin. But to say they wont restore glycogen just makes no sense at all.

iv done both and semi-simple carbs worked better for me.......it's all good though, im sure you have good reason to say what your saying and seems through people i know, your reputable... thx for the info...

**jamyjamjr** · 05-23-2009, 09:43 PM

btw.. whats your favorite pwo carb????

**Tbear1986** · 05-24-2009, 02:29 AM

ok so quick question, what would you both, bino and jamyjamjr recommend to have or to intake right after working out for PWO? what kinds of food or what have you. lol. ie dextrose, maltodextrin, oats, whey, ect? i'm curious in trying out a few diff things for a month or 2 at a time. see what best fits my body, and my style. thanks

**C_Bino** · 05-24-2009, 07:14 AM

What I like to do is egg whites and oats, or sweet potato with some fish oil.

I dont think its terrible to have whey, just make sure you are gonna eat again within an hour. I will always advocate whole food unless slin is being used, than sure use waxy and BCAA/creatine etc and follow with whey. But still again follow with whole food an hour later.

So if people wanna use whey/dex go for it, but I will bet you that you convert to whole foods and you look and feel better.

**POPS** · 05-24-2009, 08:59 AM

so I guess its safe to say just to stay away from sugar........period!

**(1*)** · 05-24-2009, 12:03 PM

Originally Posted by C_Bino

What I like to do is egg whites and oats, or sweet potato with some fish oil.

I dont think its terrible to have whey, just make sure you are gonna eat again within an hour. I will always advocate whole food unless slin is being used, than sure use waxy and BCAA/creatine etc and follow with whey. But still again follow with whole food an hour later.

So if people wanna use whey/dex go for it, but I will bet you that you convert to whole foods and you look and feel better.

so in general, by using complex carbs and a "true" original form of protien, you don't advocate the idea of flooding the just worked muscle with amino's right after the work out?

**C_Bino** · 05-24-2009, 04:56 PM

Originally Posted by popsinc

so I guess its safe to say just to stay away from sugar........period!

I would say so. Take this for example.

1 teaspoon of sugar can decrease your immune function by about 18% for up to 4 hours. No thanks.

**C_Bino** · 05-24-2009, 05:00 PM

Originally Posted by (1*)

so in general, by using complex carbs and a "true" original form of protien, you don't advocate the idea of flooding the just worked muscle with amino's right after the work out?

Well thats why I eat egg whites, they would be the quickest whole food form of protein to peak blood levels of amino acids.

I also use BCAA's during my workout right up until I eat my food directly after I finish training. I said its ok to use whey if you really want to, but just be sure to eat another hour after because your amino levels drop DRASTICALLY after that point.

I would use whey and waxy if I was on slin but thas about it. Whole food is king man.

**xlxBigSexyxlx** · 05-24-2009, 05:06 PM

Originally Posted by C_Bino

How's it goin guys? I still been doin my thing. Tryin to grow some muscles. Actually couldnt get on the site for months and have no idea why. Just couldnt even open the website. But back to try and throw in my advice when I can. Love the diet forum.

Yeah, your looking pretty small in your avy!

Nice to see you around. Always enjoy reading your posts bud.

**C_Bino** · 05-24-2009, 05:12 PM

Originally Posted by xlxBigSexyxlx

Yeah, your looking pretty small in your avy!

Nice to see you around. Always enjoy reading your posts bud.

HAHAHAHAHA Thanks big snoop doggie dogg. Stay big...and sexy.

**BritishColumbian** · 05-24-2009, 05:19 PM

Great thread~!

**Matt** · 05-24-2009, 05:23 PM

Originally Posted by BritishColumbian

Great thread~!

X2, very informative...

**Tbear1986** · 05-24-2009, 10:38 PM

Originally Posted by C_Bino

Well thats why I eat egg whites, they would be the quickest whole food form of protein to peak blood levels of amino acids.

I also use BCAA's during my workout right up until I eat my food directly after I finish training. I said its ok to use whey if you really want to, but just be sure to eat another hour after because your amino levels drop DRASTICALLY after that point.

I would use whey and waxy if I was on slin but thas about it. Whole food is king man.

so wha if you use Chromium Picolinate, and use waxy and dextrose and whey? wouldn't the chromium help with spike lvls, and then you not having to be o slin? cause chromium is easy to get hands on and haven't even looked into finding slin lol.

**collar** · 05-24-2009, 10:50 PM

i pretty always do low gi foods for pwo,
something like whey/oats/bcaas
then within an hour i would consume a good low gi high fibre meal

**seesamplay** · 07-08-2009, 01:04 PM

true protein has 20++ different proteins

there are actually 10 +/- different whey proteins listed

what protein or combination of proteins is best for PWO shake?

**tobias7912** · 07-08-2009, 01:41 PM

Listen, I know you guys want to *optimize* results.
It isn't rocket science!

Find something that works for you. If it's oats and whey (I do this), just simple whey, or pancakes filled with syrup thats cool too.

Find what works for you. Every1s different. You can make smart choices, but don't be obsessive compulsive about it !
Lift and grow baby

**C_Bino** · 07-08-2009, 09:02 PM

Originally Posted by tobias7912

Listen, I know you guys want to *optimize* results.
It isn't rocket science!

Find something that works for you. If it's oats and whey (I do this), just simple whey, or pancakes filled with syrup thats cool too.

Find what works for you. Every1s different. You can make smart choices, but don't be obsessive compulsive about it !
Lift and grow baby

Ya true, I guess we should just close down the forum...everyone can learn on their own.

There are optimal ways, and some people have a lot more experience to share and others want to hear it...and a lot of people ENJOY responding to the questions as well. So why not share your experience rather than try to give a blanket statement that really doesnt help anybody?