Thread: Sugar Source in Shake While Cutting?

when cutting i use malto and bananna

when bulking its dextrose, malto and bananna

personally if the honey and bananna works for you stick with it, why change it? just because your cutting muscles still need refilling, and the best way to do this is still with protein + simple carbs after your workout

i kept the insulin spike (with the malto) post workout on my cut and i got excellent results!

Another option might be splenda ... Its up to you and what works for you.

splenda? if hes trying to spike he wouldnt want that though. or do you mean just to sweeten it?

I don't care about sweetening it. I just need to have a good source of simple sugars to replenish my glycogen stores after my workout. I don't really care what it tastes like.

I would use whole oats when cutting...

Originally Posted by Purdue Power

What is the best source of simple carbs for my post workout shake once I start cutting. Right now I put in a banana and some honey. What would be the best thing to do....drop the banana and stick with the honey?

Cutting - I would have the banana everytime out of this selection. I would CERTAINLY have it above malto/dex everytime!!

A good medium banana (~120g worth) is still a moderate GI carb (55-60ish) and will have a good mix of starch (about 6-7g), glucose (6g), fructose (5g), potassium, Vit C and Vit B6 and has a good water content too.

The honey is also moderate GI carb, but 1 tbs will not offer you any starch, has 9g fructose, 7g glucose, no vitamins and minerals and will not help in rehydration either...

If you want additional carbs on top of the banana then thinly rolled oats or skim milk/skim yoghurt would be better options than the honey.

I am going to be cutting out all lactose because it tends to linger in the bloodstream messing with blood sugar levels for a long time.
As far as using rolled oats, don't I need to have a source of simple sugars in my post shake to be quickly absorbed into the glycogen-depleated muscles?

Originally Posted by Purdue Power

I am going to be cutting out all lactose because it tends to linger in the bloodstream messing with blood sugar levels for a long time.

It doesn't 'mess' with blood sugar levels. It actually helps in stabilising them for longer...

But if you want to cut it out then fine.

As far as using rolled oats, don't I need to have a source of simple sugars in my post shake to be quickly absorbed into the glycogen-depleated muscles?

Firstly, thinly rolled oats or even quick oats (NOT instant oats), despite what most people believe, have a interediate GI (value of 65 to 70). So it is absorped pretty quickly.

It is also not about whether or not the carbohydrate in the food is a sugar or a more complex molecule either - some sugars are slower to release glucose to the blood and some complex carbs release glucose into the blood very quickly (like malto).

Now - in terms of the 'rapid repletion of muscle glycogen'. Very, very body-builders actually DEPLETE muscle glycogen levels during their workout routines. They are not intense enough, not long enough in duration and consist of too much recovery time during training (the average 150 pound guy has 400-500g of muscle glycogen - which is enough glycogen for them to workout at a good intensity for about 90 minutes to 2 hrs - or enough time for you to run 30km or 19 miles). Also, during recovery between sets and during the first 30 minutes after your workout your body converts the lactate/lactic acid products in your body back into muscle glycogen - and this will aid in replenishment too.

This means the absolute speed of replenishment is not vital - the carbohydrates from the oats (and from milk and the banana as well) will also aid in glycogen replenishment - but it will happen over a more prolonged period and your blood glucose and blood insulin will remain more stable in the post-workout period (following the initial 'spike' - which will occur due to the whey and due to the whey in combination with a carbohydrate, no matter what kind of carb it is). This is much more beneficial in terms of overall body recovery from a workout.

I always go with oats, even while I'm bulking. Insulin spiking seems overrated to me.

Originally Posted by Purdue Power

What is the best source of simple carbs for my post workout shake once I start cutting?

Originally Posted by simbh

splenda ...

splenda a good PWO carb source? i've heard it all now!

Originally Posted by Emma-Leigh

Cutting - I would have the banana everytime out of this selection. I would CERTAINLY have it above malto/dex everytime!!

A good medium banana (~120g worth) is still a moderate GI carb (55-60ish) and will have a good mix of starch (about 6-7g), glucose (6g), fructose (5g), potassium, Vit C and Vit B6 and has a good water content too.

The honey is also moderate GI carb, but 1 tbs will not offer you any starch, has 9g fructose, 7g glucose, no vitamins and minerals and will not help in rehydration either...

If you want additional carbs on top of the banana then thinly rolled oats or skim milk/skim yoghurt would be better options than the honey.

I agree with the banana, I ALWAYS eat a ripe banana after any workout regardless!

I've read so much about using simple sugars with whey post workout, it just seems to make so much sense to me! surely this system (of insulin spiking) dose work to some extent... surely whey, banana and high GI carbs PWO is better than just whey and a banana

I'm against using milk PWO for the same reason as PP, and also milk bloats me quite badly at times (esspecially if I was drinking that much of it, it would make me ) what about fruit juices, aren't they meant to be high GI? I've heard of people mixing their whey with certain types of fruit juice to help replenish muscle glycogen quickly?

so you disagree with the advice given in this article..?

http://www.timinvermont.com/fitness/postwo.htm

Originally Posted by young d

I'm against using milk PWO for the same reason as PP, and also milk bloats me quite badly at times (esspecially if I was drinking that much of it, it would make me ) what about fruit juices, aren't they meant to be high GI? I've heard of people mixing their whey with certain types of fruit juice to help replenish muscle glycogen quickly?

Just because fruit juice contains sugar, doesn't mean that they are high GI. Apples and oranges are both what I would consider low GI. Many fruits are actually very low GI. However, fruit, in general, is much better at replacing liver glycogen, not muscle glycogen stores.