POST workout fast carb! Which one or ones?

[baddgsx]

Hi everyone ,

So after our hard workout we should be taking in a fast absorbing protein and carbs. My gym sells waximaize. Should i buy that? Also ive read that i should take in some dextrose monohydrate and maltodextrin. Does waximaize cover that or do i buy all three?

Anyone have a good formula for that intake and what to take?

Thanx ,

Badd

5'8"
195 lbs
9% bodyfat

[Klimax]

Take oats, save money and stay lean.

[baddgsx]

in the morning and post workout? how much , 1 cup? But oats doesnt dijest as fast , or does it?

[Klimax]

Oats have low gi and that's why you more likely to stay lean than taking dextrose & Co.
How much and when? It depends from your diet and stats.

[BJJ]

Oats have low gi and that's why you more likely to stay lean than taking dextrose & Co.
How much and when? It depends from your diet and stats.

That's why the OP (already lean) needs a high glycaemic index glucides after his work-out, surely no oats.

[oscarjones]

That's why the OP (already lean) needs a high glycaemic index glucides after his work-out, surely no oats.

common myth...

i think it better to keep blood glucose levels balanced throughout the day.

why spike insulin only PWO?

also, just because you are lean doesn't mean your glucose tolerance is higher or lower.

excess insulin supports and stores excess glucose as fat cells, and removes fat from the blood and transports it to fat cells. i don't see why high GI carbohydrates should be utilized in a PWO regimen?

use of exogenous slin is whole other story for PWO regimen.

[POPS]

Take oats, save money and stay lean.

x2, Also I suggest grinding them up and throw them right in with your whey shake....

10 lb box ( 2 - 5lb bags ) at costco or sams I think around $11....

[oscarjones]

1C rolled is like 54g carbs. Good starting point. I usually do 1C oats + medium greenish banana and 30-40g whey.

[johnnyrv]

Aren't simple carbs such as dextrose better than complex such as oats for a postworkout especially if it's liquid??

[Little Herc]

Since they nvr fill up protein tubs more than half way. I blend some oatmeal up and mix it in.

[Twist]

I am not biased in this convo at all and I respect both bino and bjj because I have seen both of them post very helpful info. It is a shame that it has to get so negative every time there is a debate and therefore people like me do not learn a damn thing. this could have been a very good debate but it went to shit... again... I like binos approach and I would love to hear the backing to the insulin argument.

[BJJ]

I am not biased in this convo at all and I respect both bino and bjj because I have seen both of them post very helpful info. It is a shame that it has to get so negative every time there is a debate and therefore people like me do not learn a damn thing. this could have been a very good debate but it went to shit... again... I like binos approach and I would love to hear the backing to the insulin argument.

I am sorry for that, I did not mean to confuse anyone. I apologize.

I would like to advise you to use the approach of energizer bunny, who said he tried both way, low GI and hi GI. You will know then how your body reacts.
Something is for sure, you WILL NOT become unhealthy by eating a banana or similar after your workout. (this is what I contest to bino).

For the rest of the day, an insuling correct approach is the one that contemplates low GI.

[oscarjones]

I am sorry for that, I did not mean to confuse anyone. I apologize.

I would like to advise you to use the approach of energizer bunny, who said he tried both way, low GI and hi GI. You will know then how your body reacts.
Something is for sure, you WILL NOT become unhealthy by eating a banana or similar after your workout. (this is what I contest to bino).

For the rest of the day, an insuling correct approach is the one that contemplates low GI.

That is because bananas have a low GI rating.

I don't disagree that some fruits may be acceptable for utilization in a "PWO Shake", however the idea of sugar itself such as malto or dextrose is just incomprehensible to me. Further, I still choose whole meals over shakes and sugars.

Black berries for example may also be another good source of fruit in a shake, even though a large part of them is made of sugars. They are a particularly good source of antioxidants, and contain micronutrient levels of vitamins and minerals. Their natural phenolic acid content and ORAC (oxygen radical absorption capacity) is extremely high, next to cranberries and blueberries. So, some of the anti-oxidant powers may negate the bad effects of the sugar, which C_Bino mentioned, that may occur from an insulin spike.

Regardless, this won't prevent you from spiking your insulin, and why battle something you shouldn't have to? I believe prevention is key, and not depending on some cause and effect balance.

That being said, BJJ, I don't necessarily think you're way off base in your argument for the incorporation for some fruits PWO, however the old dogma of "You must have fast acting carbs immediately PWO!" is exactly that.

I understand you felt attacked by my previous comment and for that I apologize, I didn't mean to slander your knowledge in the field of nutrition/bodybuilding. It wouldn't make sense because I don't really know you, and should be less assuming.

In the end, I'd just like to point out that the reason for my comments was merely because you didn't provide any of the "proof" that you claimed existed, and generally your arguments lacked backed up.

For others viewing this thread I apologize that I perpetuated the negative vibe and debate rather than contribute like I should have. I hope we all learn something from this.

[LionsGate]

heres another good post with pwo/post cardio info. good stuff guys.

http://forums.steroid.com/showthread...rdio+nutrition

[C_Bino]

I am sorry for that, I did not mean to confuse anyone. I apologize.

I would like to advise you to use the approach of energizer bunny, who said he tried both way, low GI and hi GI. You will know then how your body reacts.
Something is for sure, you WILL NOT become unhealthy by eating a banana or similar after your workout. (this is what I contest to bino).

For the rest of the day, an insuling correct approach is the one that contemplates low GI.

Good lord...I was just gonna stop replying cuz I dont care anymore. But when did I EVER ONCE say banana's will make you unhealthy?

PLEASE look back and show me that...Read all of our posts in chrono order and show me.

You repeatedly said HIGH GI...I replied saying its not a good idea and THEN after you mention banana's to which I NEVER REPLIED.

[BJJ]

Good lord...I was just gonna stop replying cuz I dont care anymore. But when did I EVER ONCE say banana's will make you unhealthy?

PLEASE look back and show me that...Read all of our posts in chrono order and show me.

You repeatedly said HIGH GI banana is medium/high GI, so it fits in the example....I replied saying its not a good idea and THEN after you mention banana's to which I NEVER REPLIED. because you play smart...

But not with me!

[oscarjones]

But not with me!

The more green and raw the banana the lower GI rating it has. Again they aren't a very HI GI food if you eat them at the right ripeness. SO, to argue that bananas are medium/high GI is ridiculous, they can actually be quite LOW.

Do some research!

[Twist]

A lot of people do the whole high gi thing. to some it is like common knowledge. But I see no reason that you would ever want to spike your insulin or (when cutting) replenish your glycogen levels.

Bino do you think it is good to replenish them once you wake up? like shouldn't you just use the rest and depletion that the night sleep gave you as a tool to further keep your levels low? or is there something I am missing?

[C_Bino]

A lot of people do the whole high gi thing. to some it is like common knowledge. But I see no reason that you would ever want to spike your insulin or (when cutting) replenish your glycogen levels.

Bino do you think it is good to replenish them once you wake up? like shouldn't you just use the rest and depletion that the night sleep gave you as a tool to further keep your levels low? or is there something I am missing?

Well you will never fully replenish glycogen with one meal. It is why competitors load for 3 days going into a show. You are constantly breaking down glycogen to be used throughout the day; to maintain blood sugar, fuel your brain, make ATP etc.

But I suppose the question of eating carbs upon rising would depend on your training schedule that day. If you are cutting as you stated than I wouldnt if you are getting up to do cardio...if you are training in the a.m. than I would have carbs in my first meal , unless you had some in your last meal the night before to utilize during your workout and had a pro/fat meal in the a.m.

But unless I am in the late stages of cutting, I do usually advocate carbs in pre workout meal.

[Twist]

Well you will never fully replenish glycogen with one meal. It is why competitors load for 3 days going into a show. You are constantly breaking down glycogen to be used throughout the day; to maintain blood sugar, fuel your brain, make ATP etc.

But I suppose the question of eating carbs upon rising would depend on your training schedule that day. If you are cutting as you stated than I wouldnt if you are getting up to do cardio...if you are training in the a.m. than I would have carbs in my first meal , unless you had some in your last meal the night before to utilize during your workout and had a pro/fat meal in the a.m.

But unless I am in the late stages of cutting, I do usually advocate carbs in pre workout meal.

When people are in a higher bf (14+ IMO) I have been advocating carbs before workout (weight training) and after weight training (if no cardio) when on a low carb diet. my reasoning is that the carbs will be utilized for the weight training and muscle building almost exclusively. Is this good reasoning?

[gbrice75]

I stick with straight food - post workout I take OJ, Yogurt, and Cottage Cheese with Pineapple (protein and simple carbs).

[Twist]

seriously though **** bananas...
they are too sketchy anyway with the whole color thing. I mean they are good if you are stuck on an island and I believe they are one of the very few foods that you can almost solely survive on... But for our purposes, eat something else

[collar]

its not that complicated really.

stop looking too much into it.

after cardio days protein/fats for pwo

after weight training protein/COMPLEX LOW GI carbs for pwo.

and there is nothing wrong combining protein/low gi carbs and fats after training.

[stevey_6t9]

fvck who cares. your all wrong. everyone is different. Just experiemnt and see what best works for you

[BJJ]

I would like to advise you to use the approach of energizer bunny, who said he tried both way, low GI and hi GI. You will know then how your body reacts.

fvck who cares. your all wrong. everyone is different. Just experiemnt and see what best works for you

.....