MtnBikerChk

Ok, so I've been reading what you've had to say about the Glycemic Index etc.... And I buy it......

So what would you suggest to mix protein with immediately after a workout?

<FONT COLOR="#000002" SIZE="1" FACE="Verdana, Arial">[Edited 1 time by MtnBikerChick on 07-12-2001 at 01:28 PM]</font>

bludevil

Here's an article I found in one of the muscle mags talking about carbs and the whole glycemic index thing.

Carbohydrates:
The Good, the Bad, the Ugly
Your quick and easy guide to avoiding carbohydrate catastrophes
By Brett Hall, R.D.

“Extra! Extra! Read all about it! Carbophobia sweeps the nation! ‘Experts’ attempt to implicate overconsumption of carbohydrates in everything from mad cow disease to the Kennedy assassination!” Well … maybe that’s exaggerating a bit, but it’s not that far off. Anti-carb crusaders are everywhere. It happens about every 25 years or so. In an effort to sell books, supplements or diet plans, someone rekindles the protein craze, which in turn necessitates the trashing of the good name of carbohydrates. But I’m here to tell you—it’s just not true.
Carbs are not the enemy. Sure, overindulgence in too many of the wrong carbs at the wrong time in the wrong amounts can cause you to pack on the pounds, fall asleep during board meetings and even compromise athletic performance. But, the right carbs at the right time in the right amounts are key to optimizing your body and your performance. It’s just a matter of knowing what to look for in a carb, which carbs to use when and how much to use. And that’s what I’m here to tell ya.
First, let me explain why carbs have gotten such a bad rap. Many pure carb foods (such as white bread) can dramatically affect blood sugar levels when eaten alone. When your blood sugar is overly elevated, it strongly stimulates insulin secretion, which in turn “turns on” a fat-storage enzyme in fat cells called lipoprotein lipase. This enzyme then does a very good job at sucking excess sugar out of the blood, converting it and storing it as fat. Many times your body will actually overreact and create too much insulin, which will then pull too much sugar out of your blood, causing your blood sugar to drop and your eyes to close as you slump over your desk for a quick catnap.
So … the secret is to figure out the effect a particular carb will have on your blood sugar, and stick with those that don’t send it through the roof. Fortunately, a lot of that work has been done for us. A non-profit organization called the Glycemic Research Institute (GRI) in Washington, D.C. has tested over 10,000 foods for their “Glycemic Index” (GI).
This GI value gives us a great start on being able to decide the value of a specific carb. And to make your life easier, I have rated a variety of popular carb foods for you in this article. Never one to take anything at face value, I decided to test the blood sugar effects of all the foods on myself. So over the course of a week, I pounded down various carbs first thing in the morning on an empty stomach, then tested my blood sugar every 15 minutes for 90 minutes with a blood glucose monitor.
Combining my “guinea pig” testing with the GI value, the “Acceptable” or “Unacceptable” rating from the GRI and a review of the ingredients and nutritional content of each of the foods below, I have come up with an overall rating (1 through 5 stars) and suggested use for each food. Some of what you learn here is counter to what you probably thought about these foods, and it will surprise you. So read on to see which carbs are cool and which are crap.

What is the Glycemic Index … and why do I care?

I had the pleasure of interviewing Dr. Ann DeWees Allen, Chief of Biomedical Research at the Glycemic Research Institute, to get her firsthand explanation of exactly what the Glycemic Index (GI) is and how to use it. She is considered the foremost expert in the world on the GI, and applies this knowledge by working with elite athletes through her program called Human Maximum Performance.
When asked to simply explain the GI, Dr. Allen offered this definition, “The GI refers to the relative degree to which the concentration of glucose (sugar) in the blood rises after consumption of a food.” Simply put, the GI is a measure of how much a food affects your blood sugar.
Now the GI number doesn’t have anything to do with the actual level of sugar in the blood. Instead it shows the relative percentage of the effect of the food on blood sugar compared to the effect of pure sugar, or glucose, which is given a level of 100. So, if you ate a piece of white bread (with a GI of 70) and measured your blood sugar over 120 minutes, the white bread would cause an increase in your blood sugar of 70 percent that of sugar. That’s why the GI of white bread is set at 70.
To simplify matters, the Glycemic Research Institute (GRI) has categorized the foods they have tested as either “Acceptable” or “Unacceptable” versus using the actual GI number, which can be a bit confusing. A natural food or packaged food is considered “Acceptable” by the GRI if it meets the following criteria:

Does not overly stimulate blood glucose or insulin.
Does not stimulate lipoprotein lipase (that enzyme that promotes fat storage).
Does not contain appreciable amounts of high-glycemic raw materials.

Does not exacerbate attention-deficit disorder (ADD), dyslexia or hyperactivity in children.

Does not reduce sports performance due to insulin surges.

Does not cause reactive hypoglycemia (low blood sugar).
By sticking to the lower GI foods that meet these criteria, we can still enjoy a variety of carbs and at the same time get or stay lean and improve our performance in the gym or on the road.
To learn much more about the GI and how it can truly help you reach your fitness goals, visit www.glycemicfoodlist.com for a listing of Dr. Allen’s books—and/or go to www.mendosa.com/gilists.htm for a large listing of the actual GI of over 1,000 foods.

TheSupremeBeing

The best thing would be dextrose or maltodextrin along with whey. After a workout you want glucose in the muscles, and a high GI glucose based carb is how you accomplish this.

Fructose and lactose are to be avoided because they are 4x more efficeint than glucose in replenishing liver glyocgen and do not replenish muscle glycogen.

Mendosa is the "official" GI guru, so to look up GI ratings go here:
www.mendosa.com/gilists.htm

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Complex problems have simple, easy to understand, wrong answers.

MtnBikerChk

...ok, so what kind of beverages are high in dextrose or maltodextrin?

TheSupremeBeing

Sweet tarts and other similar candies are high in dextrose...

Maltodextrin is found in all weight gainers and MRP's, and can also be bought pure at a place like proteinfactory.com

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Complex problems have simple, easy to understand, wrong answers.

bharminder

so soemthing like pop tarts, rice, pasts..oatmeal..stuff like that?

TheSupremeBeing

Look at the mendosa list.

Malto and Dextrose are best becuase they are the highest GI glucose based carbs.

Anything above 100 is good based on the white bread scale.

But, if it's fruit or dairy it's bad.

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Complex problems have simple, easy to understand, wrong answers.

BroadStreet

MBC, Here is a good article on post workout nutrition. http://www.hbstores.com/postworkout.htm
Also a source for inexpensive dextrose. http://onlinesu.com/byob/00100213.htm

Mule

I like those little smarties candies. The dont melt in your car, like sweet tarts.

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Im an Iron Addict!

MtnBikerChk

so in the meantime (while I don't have any maltodextrin) can I add my protein to a high sugar drink (like cool aid) because table sugar is 1/2 glucose?

<FONT COLOR="#000002" SIZE="1" FACE="Verdana, Arial">[Edited 1 time by MtnBikerChick on 07-13-2001 at 06:12 AM]</font>

bharminder

Ok, if I need dextrose and not fructose, what should i eat for the dextrose then?

Mifody

BroadStreet: ..or anyone
http://www.hbstores.com/postworkout.htm
says take the postworkout drink then 1-2 hours later eat a whole food meal.

would that mean in the postworkout drink there should be like 80 grams simple carbs, 20 grams protein then 1 hour later another say 50 grams protein 40 grams slow burning carbs in the form of food? that totals like 70 grams protein, 120 grams carbs within an hour.
thats how i do it, but i also add 15 grams fat from udos choice oil to the meal thats 1 hour after the postworkout drink.
i just dont know if thats all being used by my body or maybe i should be getting more of something. seems ok though

bharminder

DAMNIT WHAT DO I EAT FOR DEXTROSE? IS THAT THE ONLY KIND OF CARBS THAT I NEED AFTER A POSTWORkout? or do i need complex carbs or something

TheSupremeBeing

Woah, calm down skippy.

Read the fookin mendosa list, if it isn't fruit and it isn't dairy and it has a GI over 100 you're all good.

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Complex problems have simple, easy to understand, wrong answers.

new1shmoo

So in my creatine postworkout I would put in water and dextrose but in my protein drink 30-60 minutes later I have been using milk, but that is wrong I should be using water in that even though it taste like shit with water,or will milk be ok to use one hour later. Also I know fruit juices are no good but I heard you can use grape juice , true or not.

bharminder

so the ONLY carbs i need after a workout is the sugary kind..dextrose?

Could I just have a couple tablespoons of sugar? If so, how many?