fruit in a PWO shake or not? I hear both ways..

[collar]

If your goal is to replenish glycogen PWO (which I hope it is) fruit is pretty much the worst choice you can make. Great at replenishing liver glycogen but thats about it.

The more I read, research, listen and most importantly experiment I am finding there is no benefits to simple sugars. Unless you are using insuling I think you are better off avoiding them altogether.

Regular ole food. 200 grams Lean turkey breast and about 200-250 grams of sweet potatoe or something very similiar has been my PWO choice for quite some time now.

I used to use high GI carbs PWO myself but after doing more research and speaking with Bino and others I pretty much came to the conclusion that spiking insulin levels PWO really does not speed up the process of replenishing glycogen. I switched to low GI carbs nearly a year ago and have stayed much leaner. Now, I do still tell people, if you are going to use simple carbs, taking them in the first meal of the day or PWO gives you the best chance of not wearing it as fat later.

^^^ See all that???
Well listen to that, its spot on.

I couldnt agree more, no need for me to add to it. hehe.