question about post workout drinks.. simple carbs / creotine / protein.

[scotty51312]

I'm kinda tired of people knocking simple carbs for PWO here. I keep hearing people say that simple sugars have no place in a bodybuilders diet. I guess all the supplement companies have it wrong instead of making creatine in a dextrose or malodextrin formula with ALA they should just save some money and grind up oats and dust them with creatine.

Old school thinking was fructose, back when creatine monohydrate was the huge thing in the 90's it was the "holy grail" of supps, and everyones advice was to drink it in grape juice for the simple sugar (fructose)

Later studies done showed fructose to be inferior to dextrose in spiking insulin levels, along with other studies that Alpha lipoic acid raised insulin (in type two diabetics in the study) But still a sound principle.

Bottomline creatine with slow carbs is inferior to creatine with fast carbs.

[jimmyinkedup]

I'm kinda tired of people knocking simple carbs for PWO here. I keep hearing people say that simple sugars have no place in a bodybuilders diet. I guess all the supplement companies have it wrong instead of making creatine in a dextrose or malodextrin formula with ALA they should just save some money and grind up oats and dust them with creatine.

Old school thinking was fructose, back when creatine monohydrate was the huge thing in the 90's it was the "holy grail" of supps, and everyones advice was to drink it in grape juice for the simple sugar (fructose)

Later studies done showed fructose to be inferior to dextrose in spiking insulin levels, along with other studies that Alpha lipoic acid raised insulin (in type two diabetics in the study) But still a sound principle.

Bottomline creatine with slow carbs is inferior to creatine with fast carbs.

You arent seriously going to base what is most effective off of what ingredients supplement companies are using in their shiney tubs of glory are you ?
FYI - The whole high gi carbs / ala/ creatine theory took off with one of the biggest rip off supps ever - cell -tech. Now i like ala...but becuase im insulin resistant, and not just pwo.
Also old school is honey - which is glucose and fructose. Recent studies indicate this may , in fact, be best.
Fact is I think people have to try and see what works best for them. I personally cannot justify that amount of sugar intake for any reason and any insulin spike caused by ingestion of simple carbs cannot illict an anabolic effect that makes it worth the negative of that high intake of sugars. Thats just my opinion. I personally do best with low gi carbs pwo.
Also of note - once you have reached peak levels of creatine - there will be no diff in perfromance if you take it in water or in glucose or dextrose solution. Thats is a BS myth.
To each his own , but more and more i think its a matter of individual response. I cant see the benfit of rapid glyocogen replenishemnt when it comes with the cost of potential fat gain and detrimental overall health effects of that much sugar. Also considering it offers no increased muscle hyperatrophy ...then why bother? Only place may be prudent is in an endurance scenario or a "2 a day" sports training scenario ,etc.
All just my opinion.

[Gucks]

You arent seriously going to base what is most effective off of what ingredients supplement companies are using in their shiney tubs of glory are you ?
FYI - The whole high gi carbs / ala/ creatine theory took off with one of the biggest rip off supps ever - cell -tech. Now i like ala...but becuase im insulin resistant, and not just pwo.
Also old school is honey - which is glucose and fructose. Recent studies indicate this may , in fact, be best.
Fact is I think people have to try and see what works best for them. I personally cannot justify that amount of sugar intake for any reason and any insulin spike caused by ingestion of simple carbs cannot illict an anabolic effect that makes it worth the negative of that high intake of sugars. Thats just my opinion. I personally do best with low gi carbs pwo.
Also of note - once you have reached peak levels of creatine - there will be no diff in perfromance if you take it in water or in glucose or dextrose solution. Thats is a BS myth.
To each his own , but more and more i think its a matter of individual response. I cant see the benfit of rapid glyocogen replenishemnt when it comes with the cost of potential fat gain and detrimental overall health effects of that much sugar. Also considering it offers no increased muscle hyperatrophy ...then why bother? Only place may be prudent is in an endurance scenario or a "2 a day" sports training scenario ,etc.
All just my opinion.

i couldnt agree with you more. u got the quote wrong though :P its "to each unto his own" lol.

i stick to what works for me, apples + oats in my whey shake. ive gained about 45ibs in a year doing it that way so i must be doing something right!

[Gucks]

I'm kinda tired of people knocking simple carbs for PWO here. I keep hearing people say that simple sugars have no place in a bodybuilders diet. I guess all the supplement companies have it wrong instead of making creatine in a dextrose or malodextrin formula with ALA they should just save some money and grind up oats and dust them with creatine.

Old school thinking was fructose, back when creatine monohydrate was the huge thing in the 90's it was the "holy grail" of supps, and everyones advice was to drink it in grape juice for the simple sugar (fructose)

Later studies done showed fructose to be inferior to dextrose in spiking insulin levels, along with other studies that Alpha lipoic acid raised insulin (in type two diabetics in the study) But still a sound principle.

Bottomline creatine with slow carbs is inferior to creatine with fast carbs.

the point about PWO carbs is to give u an insulin spike more so the glycogen restoration. glycogen will be restored anyway, but with insluin spikes u want to get it right. to much of a spike, ur just gonna put ur body in fat stre mode, to little and u wont have enough to recover properly. thats why i just stick to what i know, fruit. it gives me an insulin spike, i take oats for carbs and i get good results. someone else can get just as good results another way, but i just stick to what i know.