Thread: Is my pwo today ok?

i would say lose the peaches and keep the oats in there. too much fructose if you ask me.

the peaches have only 6g sugars for 140g frozen, at least thats what it says, but im out now, that was the last bit, back to bananas and oats and whey tomorrow.

i would do 2 scoops of whey. i forget what your weight is but postworkout is the last meal you want to deprive yourself. i would also throw some complex carbs in there.

pwo is all about the protein and carbs bro, they raise insulin/gh levels after a hard work out. simply 2 scoops of whey and some oats, with creatine will do great. dont forget to stretch too bro.

That looks good but I would drop the peaches and put 1 cup of oats. 120g of banana (28g Carbs) + 1 cup of oats (54g Carbs) will be a good amount of carbs for your pwo. 1 scoop of whey should be enough, too.

I'm thinking the banana would help with a PWO insulin spike.

Originally Posted by SlimShady

I'm thinking the banana would help with a PWO insulin spike.

Not really...it is relativly low GI...if you are shooting for a spike you need simple carbs (white rice, grits, etc) or some malto/dextro.

im not really looking for a spike, just 2:1 carb to protein ratio, quickly digested right after workout.

Originally Posted by thajeepster

1 scoop whey + 10g creatine
120g banana
140g frozen peaches
water

this is just some stuff i had on hand, figured i'd give it a try, i usually have 1 scoop whey with 1/2 cup oats, but i wanted to have something different today. This came out really good.

Fructose to glucose ratio is off - too much fructose (which is not needed unless you are duing endurance sessions). But your normal of banana, oats and whey is good... So just take out the peaches and add the oats.

done.

Originally Posted by Emma-Leigh

Fructose to glucose ratio is off - too much fructose (which is not needed unless you are duing endurance sessions). But your normal of banana, oats and whey is good... So just take out the peaches and add the oats.

Here is the biggest thing we disagree on. I say keep the peaches and out the banana

Originally Posted by DeadBolt

Not really...it is relativly low GI...if you are shooting for a spike you need simple carbs (white rice, grits, etc) or some malto/dextro.

Yeah, but wouldn't the banana be better than nothing? ... Personally, I like to drink a serving of some real sweet cranberry juice for my spike.

Originally Posted by SlimShady

Yeah, but wouldn't the banana be better than nothing? ... Personally, I like to drink a serving of some real sweet cranberry juice for my spike.

It really wouldn't help to much with the spike...simply gives you some carbs. Grape juice is better for the spike then cranberry juice.

do you really need a spike pwo? I heard somewhere that you actually dont need that much high gi carbs to create a spike, and also normal training in the gym, say an hour or so, is not going to deplete your glycogen stores so much that you need a huge amount of carbs to recover... so could just regular oats + whey work?

you don't need a pwo spike it's simply a preference. Go with the oats and whey if you want to.

thanks for all the advice guys.

More whey! Unless you're using pro complex, where you're getting something like 55g?

Originally Posted by thajeepster

do you really need a spike pwo? I heard somewhere that you actually dont need that much high gi carbs to create a spike, and also normal training in the gym, say an hour or so, is not going to deplete your glycogen stores so much that you need a huge amount of carbs to recover... so could just regular oats + whey work?

Don't bring this subject up lol...there have been some heated debates over the spike.

As for normal training depleting you glycogen stores...yes it def will provided you are putting at least some half ass intensity into your w/o's. After 3 minutes of intense exercise you deplete the glycogens in your muscles. This is when you start to dip into the glycogen stores in your liver. So yes you are in a depleted state.

Spiking is up to the individual...everyone has their own sides to it. If you haven't been training for a while and don't know your body to well then I'd suggest sticking to oats and whey. You need to be in tuned with your body to get the full benefits of spiking IMO. Proper amounts etc.