Thread: Post-WO

Originally Posted by XcelKrush

If I am eating 90 grams of carbs after I workout, is it ok for 40-50 grams to be sugar?(i.e. banana or dextrose) I dont do a full on insulin spike just half and half.

Sure thing IMO.

i just have a banana..27 grams of sugar. then i have some instant brown rice..which is a higher GI..yea its fine, esp if your on a bulk..no harm, no foul bro.

I try to make it all dextrose in my Post-shake. I put in my 30g of protein worth of whey and put in a bunch of dextrose. The amount varies as to which day it is for me... low/med/high carb day(I am pre-competition). On low carb days, I only put in about 30g of dextrose. On high carb days, I put in about 50g or so. When I am bulking, I will have more in there, probably in the form of a banana and more dextrose.

Originally Posted by XcelKrush

If I am eating 90 grams of carbs after I workout, is it ok for 40-50 grams to be sugar?(i.e. banana or dextrose) I dont do a full on insulin spike just half and half.

I wouldn't do 40-50g of sugar from banana only (that would be two med banana's)... But if you did, for example:
1 med banana (26g)
~20g dextrose
1 cup thinly rolled oats (54g carbs)
TOTAL ~ 90g carbs

Then that would be great. This would give you a good mix of glucose, fructose and starches and give you that instant energy along with a slower release as well.

ps: 90g is probably overkill for your size... 0.5g carbs per pound lean mass (or desired lean mass - assuming you are not trying to add about 50 pounds all at once ) is usually adequate for most workouts. (you may want more if you are doing glycogen depleting marathon sessions)... But if it is working for you then

Originally Posted by Emma-Leigh

I wouldn't do 40-50g of sugar from banana only (that would be two med banana's)... But if you did, for example:
1 med banana (26g)
~20g dextrose
1 cup thinly rolled oats (54g carbs)
TOTAL ~ 90g carbs

Then that would be great. This would give you a good mix of glucose, fructose and starches and give you that instant energy along with a slower release as well.

ps: 90g is probably overkill for your size... 0.5g carbs per pound lean mass (or desired lean mass - assuming you are not trying to add about 50 pounds all at once ) is usually adequate for most workouts. (you may want more if you are doing glycogen depleting marathon sessions)... But if it is working for you then

Damn your good girl!

Originally Posted by Emma-Leigh

ps: 90g is probably overkill for your size... 0.5g carbs per pound lean mass (or desired lean mass - assuming you are not trying to add about 50 pounds all at once ) is usually adequate for most workouts. (you may want more if you are doing glycogen depleting marathon sessions)... But if it is working for you then

I know what you mean, but eating 80 grams of carbs(1/2 bodyweight) every 2 1/2 hours, and eating 90 grams after workouts has made me gain a whole 3 pounds in 2 months. This summer Im striving to add a pound a week.