Thread: Confused with post workout nutrition...

im 155 lbs taking in 1 cup oats, 1 banana, and about 34g whey powder... comes out to around 80/40 c/p... you should definitely up that. The main times you wanna center your carbs around are breakfast, preworkout, and postworkout... the rest of the day, just give your self enough carbs to fulfill your calorie requirements.

For your breakfast and pre-workout carbs, you want almost all complex carbs. Oatmeal is the best for both times and maltodextrin is good for your pre-lifting shake. For your post-lifting shake, you want almost all simple carbs. A banana supplies some, but you would do better to put about 70-80g of dextrose in there. You can get it pretty cheap online at BulkNutrition. Go for NOW's dextrose. It is essentially the purest, cleanest form of simple sugars that you can get.

i have a bacon sandwich and an old style after benchin at jethros

that good?

Originally Posted by Purdue Power

For your breakfast and pre-workout carbs, you want almost all complex carbs. Oatmeal is the best for both times and maltodextrin is good for your pre-lifting shake. For your post-lifting shake, you want almost all simple carbs. A banana supplies some, but you would do better to put about 70-80g of dextrose in there. You can get it pretty cheap online at BulkNutrition. Go for NOW's dextrose. It is essentially the purest, cleanest form of simple sugars that you can get.

So I cant use regular oats? 70-80g dextrose? TALK ABOUT BLOAT.

Well I'm different. I eat a healthy breakfast consisting of 12 egg whites, 6 oz of 99% fatfree chicken breast and 7 oz of red potatoes. I lift 1.5 hrs later. I follow up with 25 grams of maltodextrin, 60 grams of oats, 1 banana and 2 scoops of whey. An hour later i have 6 oz of chicken breast again, 5.5 oz brown rice and 1 cup of veggies and I'm cutting. this is only the days i lift which is 5-6 days a week

I have been on a cut for 9 months. the day i start bulking I will multiply all meals by 50%. My diet is clean and I have done the following.

Previous weight and B/F

Nov..... 280 lbs, 34% B/f
July 27th..219 lbs, 14.4% B/F

Note going down under 10%

Originally Posted by Tough Old Man

Well I'm different. I eat a healthy breakfast consisting of 12 egg whites, 6 oz of 99% fatfree chicken breast and 7 oz of red potatoes. I lift 1.5 hrs later. I follow up with 25 grams of maltodextrin, 60 grams of oats, 1 banana and 2 scoops of whey. An hour later i have 6 oz of chicken breast again, 5.5 oz brown rice and 1 cup of veggies and I'm cutting. this is only the days i lift which is 5-6 days a week

I have been on a cut for 9 months. the day i start bulking I will multiply all meals by 50%. My diet is clean and I have done the following.

Previous weight and B/F

Nov..... 280 lbs, 34% B/f
July 27th..219 lbs, 14.4% B/F

Note going down under 10%

12 egg whites, and 6 oz chicken? Seems like protein overkill no? Your getting about 40g from the chicken alone...

I thought 30g carb from oats, and 30g carbs from banana was efficient...I'm really trying no to have 80g of sugar, thats insane. My dad died of diabetes, I dont think that's a great idea.

Oh yes looks like a lot doesn't it. well i haven't eaten in 10 hours so who cares. My next 5 meals only have about 40-50 grams of protein. Here's what my diet looks like.
Carbs 198
Pro 393
Fat 59
Total cal's 2897
This is a very clean diet. I'd like to thank Jodi and especially Emma for all there help. Thank you Lady's as you are my life and love!

Originally Posted by r0dxx

12 egg whites, and 6 oz chicken? Seems like protein overkill no? Your getting about 40g from the chicken alone...

I thought 30g carb from oats, and 30g carbs from banana was efficient...I'm really trying no to have 80g of sugar, thats insane. My dad died of diabetes, I dont think that's a great idea.

Sorry to hear that. Aren't you probably alot more active than your dad? I don't think it's general much to be concerned with for someone fairly young and active... especially when it is PWO.

how is gatarade powder? i'm soo confused with pwo...

ive been doing banana/oats, but i guess im not getting enough of a spike. I have gatarade powder, or should i get pure dextrose?

Chill out!!!!!

if you are under 250 lbs 40-50 grams of whey
plus a half cup of oats should be plenty to refeed you after
your WO...

If you need to take in more, add another shake w/ just whey,
at a different part of the day!

if you need a boost, try some creatine with or in your PWO shake
(they still sell caps)

r0dxx: Just go with dextrose. It's cheap, it's easy and it's absolutely essential. Reasons being:
1) Creates a high concentration of glucose which is needed for glycogen replenishment. Glycogen, apart from muscle proteins, is the largest contributor to muscle mass
2) Increased levels of sugar (and the aminos from your whey) cause your pancreas to release insulin. Insulin delivers amino acids, glucose, and creatine (if you take it, which I suggest you do) into the empty storage cells of teh muscle you just trained.

Dextrose = great muscle builder post-workout - use it.

Good day.

Originally Posted by madds

r0dxx: Just go with dextrose. It's cheap, it's easy and it's absolutely essential. Reasons being:
1) Creates a high concentration of glucose which is needed for glycogen replenishment. Glycogen, apart from muscle proteins, is the largest contributor to muscle mass
2) Increased levels of sugar (and the aminos from your whey) cause your pancreas to release insulin. Insulin delivers amino acids, glucose, and creatine (if you take it, which I suggest you do) into the empty storage cells of teh muscle you just trained.

Dextrose = great muscle builder post-workout - use it.

Good day.

Totally agree. I take 42-56g of dextrose PWO + a banana and whey.

Lots of dextrose is fine for those bulking. But if your cutting remember dextrose is all sugar. That's all I have to say. Change my mind. Bulking or cutting when is a lot of sugar good for you. Come on all you fucking know it all's tell me the truth behind sugar.

Tough

Originally Posted by drew.haynes

Totally agree. I take 42-56g of dextrose PWO + a banana and whey.

Drew: Adjust the amount of dextrose you take in after a workout. For example, in a gruelling offseason legs workout, I would take in anwhere between 150-200g dextrose, but say in a pre-contest bi/tri workout, I would only take in 40-50g. Adjust the amount depending on how "glycogen depleting" your workout was, how big you are, and the size of the muscle you trained.

Good day.

Originally Posted by madds

Drew: Adjust the amount of dextrose you take in after a workout. For example, in a gruelling offseason legs workout, I would take in anwhere between 150-200g dextrose, but say in a pre-contest bi/tri workout, I would only take in 40-50g. Adjust the amount depending on how "glycogen depleting" your workout was, how big you are, and the size of the muscle you trained.

Good day.

I do... between like 40-60g usually.. i've never considered taking a COUPLE HUNDRED GRAMS. Seems like a ton.

what about a post workout shake, on a cut, of 1 cup of water, 1/2 cup pure orange juice, 1/2 cup frozen strawberries, 1/2 cup frozen raspberries and 42g protein?

sure tastes good.....

i've never considered taking a COUPLE HUNDRED GRAMS

I can understand that, but realise that i was at 256lbs when I was taking this. It does seem like a ton, and I wouldnt recommend it for someone your size. I was just using myself as an example to show how much the intake of dextrose can vary depending on size, and intensity of a workout.

Cheesegrater: On a cut, I stick with the same postworkout shake I always have. In your post-workout shake you don't have enough carbs. The orange juice, strawberries and raspberries are not providing you with enough simple carbs. Protein is good, creatine would be better, and glutamine even better. A good number to shoot for is 40g of simple carbs.

I didnt know about cutting down the malto for PWS....So i should ramp up the dextrose more because is simple carbs? or should i use dextrose solely for PWS and use the malto for preworkout shake?....I was using 50% dextrose and 50% malto, whey and creatine....

Originally Posted by cheesegrater

what about a post workout shake, on a cut, of 1 cup of water, 1/2 cup pure orange juice, 1/2 cup frozen strawberries, 1/2 cup frozen raspberries and 42g protein?

sure tastes good.....

Not enough carbs.

How's this?

2 Scoops ON whey = 46g protein
1 scoop Phoshagen HP = 34g dextrose
1 banana = 30g carbs

Originally Posted by r0dxx

How's this?

2 Scoops ON whey = 46g protein
1 scoop Phoshagen HP = 34g dextrose
1 banana = 30g carbs

How much is Phosphagen, what else is in it, etc? You prolly don't need that. You can buy a 2lb bag of dextrose for 2-3 bucks. When mixed in a gallon of water with 2 koolaid unsweetened packets, it will work out to 7g dextrose per ounce.

Originally Posted by drew.haynes

How much is Phosphagen, what else is in it, etc? You prolly don't need that. You can buy a 2lb bag of dextrose for 2-3 bucks. When mixed in a gallon of water with 2 koolaid unsweetened packets, it will work out to 7g dextrose per ounce.

Well the Phosphagen is like 25 bucks, and it also contains 5g creatine, so the dextrose is the transport system.