Ideal post workout carb?

[balance]

Looking for some suggestions as to ideal post workout carbs to replenish glycogen stores, aid in recovery, and maintain pump fullness? Looking for real food suggestions here not powders or gummy bears lol. Also what kind of quantities are you all ingesting (I know this is mostly person specific so list your weight if you like to give a good idea).

Thank you
b

[HoldMyBeer]

Post workout? I recommend 40 grams of gummy bears FTW

[German89]

Post workout? I recommend 40 grams of gummy bears FTW

I have lucky charms preworkout. I dont fuck with post workout carbs

[almostgone]

I have lucky charms preworkout. I dont fuck with post workout carbs

LMAO, you would definitely get along with Mrs. AG. Her favorite cereal growing up was Kaboom, but they don't make it anymore.

Here's a copy and paste of the review of Kaboom cereal on Amazon.

Kaboom Cereal leads to happy clown faces drenched in highly saturated, weapons-grade food coloring. Marshmallow stars provide a secondary buzz. After a few bites of Kaboom, you could control hummingbirds with your mind and see all the way to the edge of the universe. Kaboom turned milk an interesting shade of grayish purple.

[Obs]

I have lucky charms preworkout. I dont fuck with post workout carbs

You got me buying superbags of knock off lucky charms. "Marsmallow glitters" and "marshmallow mateys".

Goes great with slin

[Couchlockd]

You got me buying superbags of knock off lucky charms. "Marsmallow glitters" and "marshmallow mateys".

Goes great with slin

Matey's. Hehe

Here

Cereal Marshmallows

Bulk lucky charms marshmallow sales
Attachment 174516
Attachment 174517

I like to use about 15 Parts marshmallows to 1 part kix or alphabets

[balance]

Well piced up a sack of gummy bears. Honestly can’t believe there are not some better whole food options for achieving what this candy does.

[HoldMyBeer]

Well piced up a sack of gummy bears. Honestly can’t believe there are not some better whole food options for achieving what this candy does.

You're trying to replace you're glycogen stores in your muscles. I personally crash a couple hours after a workout if I don't.
You can use dextrose
Maybe fruit? Not too sure.

Sent from my LG-LS993 using Tapatalk

[GearHeaded]

You're trying to replace you're glycogen stores in your muscles. I personally crash a couple hours after a workout if I don't.
You can use dextrose
Maybe fruit? Not too sure.

dextrose works..
fruit is not ideal though. As it contains a lot of fructose, and fructose is a 'sugar' that cannot be stored as glycogen in muscle cells, its mainly only stored in the liver

[GearHeaded]

for me , 2 pop tarts post workout . thats 80g of carbs and fast and convenient and more then covers my insulin . as well as 40g of whey.

[ChasinGains]

for me , 2 pop tarts post workout . thats 80g of carbs and fast and convenient and more then covers my insulin . as well as 40g of whey.

As someone who doesn't use insulin, isn't a non-sugary carb better? I thought the insulin spike kills your body's natural production of growth hormone, which I believed is at its highest post workout? Or is that bullshit lol

[GearHeaded]

As someone who doesn't use insulin, isn't a non-sugary carb better? I thought the insulin spike kills your body's natural production of growth hormone, which I believed is at its highest post workout? Or is that bullshit lol

pretty much any food intra workout or post workout is going to shut down natty production of growth hormone. so don't matter if its pop tarts or oatmeal. if you want the biggest spike of natty GH you'll need to be fasted during your workout and after your workout. any Food will limit the natty gh pulse, all together.

but keep in mind if your fasted after your workout trying to get a natty GH pulse , you'll also get your biggest spike of CORTISOL post workout by doing this as well (cortisol is a catabolic hormone that breaks down muscle tissue). thats not exactly ideal for building muscle.
your way better off consuming carbs and getting an insulin spike during this time (which completely blunts cortisol all together). thats way way more anabolic and anti catabolic then any small natty release of GH you would ever get.

[Back In Black]

I wouldn’t use any carbs immediately. 30-40g WPI within 30 mins maybe and then eat a whole meal 30-60 minutes later.

Now, if you take insulin there is every need for those sugary carbs but I don’t so I don’t need that insulin spike that the supplement companies claim I need.

Save your money spend it on real food or more gear.

[balance]

Thank you everyone for the input.

BIB
I don’t mess with slin. Up until now I have always avoided sugar in my diet except for 1-2 pieces of fruit daily. Post workout I have been doing 5 egg whites,2 whole eggs, 1 whole banana, and 3/4 cup of basmati (white) rice. Actually eat this for second meal after work out too usually. Upon more reading I’m the past folks have been really stressing the need for sugars to spice insulin post workout and shuttle nutrients and glycogen back into the muscle. So I thought I would give it a try. Thing is I have recently reached my goal weight of 200lbs (I’m 6”) however I’m carrying about 2-4% more body fat that what I want so adding these sugars in really has me second guessing all of this (just as you mentioned). Oh well I really appreciate everyone’s input. Here’s s couple pics of my post workout eggs and rice mix along with some new sugar sources.

PS I haven’t bought sugar crap like gummies and pop tarts for myself in over 3 years and it really does feel strange eating this crap, not to mention I find the gummy bears down right nasty.

[MuscleScience]

Thank you everyone for the input.

BIB
I don’t mess with slin. Up until now I have always avoided sugar in my diet except for 1-2 pieces of fruit daily. Post workout I have been doing 5 egg whites,2 whole eggs, 1 whole banana, and 3/4 cup of basmati (white) rice. Actually eat this for second meal after work out too usually. Upon more reading I’m the past folks have been really stressing the need for sugars to spice insulin post workout and shuttle nutrients and glycogen back into the muscle. So I thought I would give it a try. Thing is I have recently reached my goal weight of 200lbs (I’m 6”) however I’m carrying about 2-4% more body fat that what I want so adding these sugars in really has me second guessing all of this (just as you mentioned). Oh well I really appreciate everyone’s input. Here’s s couple pics of my post workout eggs and rice mix along with some new sugar sources.

PS I haven’t bought sugar crap like gummies and pop tarts for myself in over 3 years and it really does feel strange eating this crap, not to mention I find the gummy bears down right nasty.

When I use to compete and before my Keto days and wasn’t a fatty I would have 2 scoops of cookies and cream icecream which was about 50-70gr of carbs if I remember post work out. I put that in my ninja bullet with 40gr of whey and whatever else and blended it up into a post workout smoothie. Dextrose is glucose just a fancy name so why spend extra money on buying a post workout dextrose source when you could have wonderful icecream instead!

[balance]

When I use to compete and before my Keto days and wasn’t a fatty I would have 2 scoops of cookies and cream icecream which was about 50-70gr of carbs if I remember post work out. I put that in my ninja bullet with 40gr of whey and whatever else and blended it up into a post workout smoothie. Dextrose is glucose just a fancy name so why spend extra money on buying a post workout dextrose source when you could have wonderful icecream instead!

That’s an easy way to add sugar to wpi shake for sure. Thing is I was under the impression milk based proteins slow down digestion system (which would be good before bed I suppose, however sugar then is not ideal for most) however post workout I tend to try to get a bunch of food moving through. I’m sure this is totally splitting hairs here and honestly big picture I have so many other places to help improve my physique.

I tend to prep my first 3 meals in the AM, makes it easier on me and my schedule. On days I don’t have the eggs prepped I usually bring a WPI with me to gym and consume directly after lifting. Sometimes I just drink the egg whites only (pasteurized) directly from the bottle but I have noticed this tends to get me bloated a good bit which really makes me wonder how much of the egg protein is truly getting digested and becomes useable.

Funny you mentioned keto. I ran that for about 4 months last summer. I definitely leaned out big time but gained no muscle, was lethargic and needed copious amounts off coffee to power through day, not to mention my lipid profile was seriously trashed afterwards. I will say though it taught me a lot of discipline carb wise, even now I only average 250-300 grams of carbs per day (this includes lots of vegetables too). I have been tracking/weighing my consumption for a couple years now.

Thanks again everyone for any and all help I really appreciate alll the tips and learning.

b

[MuscleScience]

That’s an easy way to add sugar to wpi shake for sure. Thing is I was under the impression milk based proteins slow down digestion system (which would be good before bed I suppose, however sugar then is not ideal for most) however post workout I tend to try to get a bunch of food moving through. I’m sure this is totally splitting hairs here and honestly big picture I have so many other places to help improve my physique.

I tend to prep my first 3 meals in the AM, makes it easier on me and my schedule. On days I don’t have the eggs prepped I usually bring a WPI with me to gym and consume directly after lifting. Sometimes I just drink the egg whites only (pasteurized) directly from the bottle but I have noticed this tends to get me bloated a good bit which really makes me wonder how much of the egg protein is truly getting digested and becomes useable.

Funny you mentioned keto. I ran that for about 4 months last summer. I definitely leaned out big time but gained no muscle, was lethargic and needed copious amounts off coffee to power through day, not to mention my lipid profile was seriously trashed afterwards. I will say though it taught me a lot of discipline carb wise, even now I only average 250-300 grams of carbs per day (this includes lots of vegetables too). I have been tracking/weighing my consumption for a couple years now.

Thanks again everyone for any and all help I really appreciate alll the tips and learning.

b

Dairy hs a mixture or slow and fast acting proteins in casien and whey respectively. One of the best post workout papers and most highly cited among other researchers was a study on chocolate milk and if being the best PWO meal option. I kid you not!

Keto isn’t for everyone like any dieting philosophy and you have to find what your body will react too. But for me, once I was fat adapted. I had energy for days and could lift twice a day and do HIIT. I could never do that on a higher carb diet. I put on mass, and was looking pretty jacked. I would every 2 or 3 week put in a carb up day. I eventually stopped those cause it actually killed my pumps.

Keto diet actually causes the muscles to store MORE glycogen in the muscles over time in order to help meet energy demands and as a by product of fat adaptation. You need a little bit of the glycogen to facilitate fat oxidation in the mitochondria, or at least that is one mechanism theorized to explain the adaptation based on the known biochemistry.

[GearHeaded]

Dairy hs a mixture or slow and fast acting proteins in casien and whey respectively. One of the best post workout papers and most highly cited among other researchers was a study on chocolate milk and if being the best PWO meal option. I kid you not!

Keto isn’t for everyone like any dieting philosophy and you have to find what your body will react too. But for me, once I was fat adapted. I had energy for days and could lift twice a day and do HIIT. I could never do that on a higher carb diet. I put on mass, and was looking pretty jacked. I would every 2 or 3 week put in a carb up day. I eventually stopped those cause it actually killed my pumps.

Keto diet actually causes the muscles to store MORE glycogen in the muscles over time in order to help meet energy demands and as a by product of fat adaptation. You need a little bit of the glycogen to facilitate fat oxidation in the mitochondria, or at least that is one mechanism theorized to explain the adaptation based on the known biochemistry.

hmm.. this post has me brain storming a Dnp, insulin, keto protocol .. interesting

[balance]

Lol couch!
I didn’t even know that was a thing. Guy actually bought semi truck full of just the marshmallows!

Someone finally stole all the lucky charms...

[Chrisp83TRT]

EVERYTHING !!!!! Ahhhhh! HAha


Nah , I usually have sweet potatoes, brown or jasmine rice.
This is the only time of the day I’ll have something that would be considered a “cheat” meal or snack.
This is the time your body needs the most goodies


Sent from my iPhone using Tapatalk

[Obs]

EVERYTHING !!!!! Ahhhhh! HAha


Nah , I usually have sweet potatoes, brown or jasmine rice.
This is the only time of the day I’ll have something that would be considered a “cheat” meal or snack.
This is the time your body needs the most goodies


Sent from my iPhone using Tapatalk

Man I wish I could be like you all and eat sweet potatoes. For some reason when its food time I cant do sweet anything. I hear they are great carbs but I do rice or standard potatoe.

[MuscleScience]

Man I wish I could be like you all and eat sweet potatoes. For some reason when its food time I cant do sweet anything. I hear they are great carbs but I do rice or standard potatoe.

If you eat white potatoes cold the starch forms resistant bonds and you can’t digest them. And actually most diet gurus are favoring back to white potatoes.

[Couchlockd]

If you eat white potatoes cold the starch forms resistant bonds and you can’t digest them. And actually most diet gurus are favoring back to white potatoes.

So white is gtg?

[MuscleScience]

So white is gtg?

Yep!

[Obs]

If you eat white potatoes cold the starch forms resistant bonds and you can’t digest them. And actually most diet gurus are favoring back to white potatoes.

Why in the hell would I eat cold potatoes?
I do it for the carbs though I realize they arent a very effective carb.

If I had you or GH as a meal prepper I would be 250 in a month.

[MuscleScience]

Why in the hell would I eat cold potatoes?
I do it for the carbs though I realize they arent a very effective carb.

If I had you or GH as a meal prepper I would be 250 in a month.

Dude, diet has and always will be my biggest downfall. That’s why I loved powerlifting because I could eat what I wanted. I lucked out when I was younger and had great genetics for getting lean. The problem is I picked up bad bad habits that are hard to break.

[GearHeaded]

almost every diet I've ever written for clients, from soccer moms to bodybuilders, has included white rice and white potatoes . however ALL my diets are designed around meal TIMING. . . white rice and white potatoes get carbs in much more quickly and efficient, when needed, compared to brown rice and sweet potatoes (which take time to digest, and some people have a hard time with things like brown rice because of the husk still being on).

E.g.,
I'll have a client who works out in the late afternoon take in sweet potatoes in the morning. but in the evening post workout it will be a white potato when glute-4 levels in the body are high

[Obs]

almost every diet I've ever written for clients, from soccer moms to bodybuilders, has included white rice and white potatoes . however ALL my diets are designed around meal TIMING. . . white rice and white potatoes get carbs in much more quickly and efficient, when needed, compared to brown rice and sweet potatoes (which take time to digest, and some people have a hard time with things like brown rice because of the husk still being on).

E.g.,
I'll have a client who works out in the late afternoon take in sweet potatoes in the morning. but in the evening post workout it will be a white potato when glute-4 levels in the body are high

I was under the impression white potatoes weren't that great.
I thought rice was much better. More proof I dont diet very well.

[GearHeaded]

I was under the impression white potatoes weren't that great..

white potatoes are awesome .. especially for a bodybuilder who is utilizing insulin . why. because of the fast acting carbs, but also because they contain like 5x more potassium then a banana. white potato is essential source of potassium. AND when we run insulin this is what happens--

blood potassium is used by insulin in order to 'open' the cell to drive in glycogen and nutrients, that potassium is then removed from the blood stream. so you can imagine over time running lots of insulin your blood levels of potassium will begin to drop. this can be WAY more dangerous then going hypoglycemic . you will go HypoKalemic, when blood potassium drops to low. your body will shut down and your heart will stop, or your heart can go into arrhythmia and cause a possible heart attack.

potatoes are a key macro for any insulin using bodybuilder , imo.

you get your carbs and your life sustaining potassium in one easy meal

[MuscleScience]

I was under the impression white potatoes weren't that great.
I thought rice was much better. More proof I dont diet very well.

That’s been the bodybuilding bro science for so long. But when you look at how white potatoes actually react and are absorbed in the body. Their GI and GL are not functionally the same as they say on paper.

In reality, there a very few “bad,” foods as long as you hit your macro goals. It’s just that fast foods for example are extremely energy dense and don’t fill a person up so they can either over eat because they are not full or are visually deceived by how small say a cookie looks but is nearly 300 calories verse say and apple that twice as big and is 110calories.

[Obs]

Obs...
Potatoes are like... Crayons.
If you stick them in a space heater vent they melt and are used up really fast.

But... If your crayon is cold on the construction paper it takes a hundred years to use it up.

^^simple^^

Jello, you can't drink it if its cold.
If its hot you use it up fast because you can slurp it.

8-l

You guys try teaching me shit the hard way and I forget where my gd keys are.

[--->>405<<---]

Personally, I don't think it really matters that much. From my experience, daily macros seem to be the only thing that matters..

I've grown to try to keep things simple instead of splitting hairs.

The less time I spend worrying about stuff, the better!

[Family_guy]

I actually started eating a regular potato pre workout after I saw a Seth feroce video and he was eating patoato pre workout. I just microwave the potato for 3 mins and it comes out like a baked potato. It gives me amazing energy for my workouts