Sugar post work [Forum Archive]

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Sugar post work

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Posted by: hardasnails1973

Is 75 grams of dextrose way to much sugar for body to abosrb post workout for a 200 lbs person

Posted by: TheIcon2

A typical post workout shake will be a 2:1 ratio of carbs

rotein.

Posted by: LAM

absoption is not the problem it is the related insulin response from such a quantity of a high GI sugar. Your body will react different to any amount of sugar on different days. To be "safe" and to avoid a negative insulin response I would stick to using a 50/50 blend of dextrose and maltodextrin...

Posted by: bigbrownbear

bump for this important subject

Posted by: naturalguy

It is differnent for everybody but most of the research I have read states that 50 grms. simple carbs with 50 grms. whey is the way to go for someone your size. You don't need more than that for a sufficient insulin spike and glycogen repleneshment.

Posted by: bigbrownbear

if your wanting to gain LBM would having 150g dextrose and 75 g whey be considred too much, if 2nd pwo meal about 90 mins later is same macros 150 carbs and 75 protein

Posted by: naturalguy

Quote:

Originally posted by bigbrownbear
if your wanting to gain LBM would having 150g dextrose and 75 g whey be considred too much, if 2nd pwo meal about 90 mins later is same macros 150 carbs and 75 protein

If you take in more carbs than you need, they will go to fat storage but it won't hurt building muscle. It sounds like too many carbs but it is different for everyone. The bigger you are, the more you need.

Posted by: hardasnails1973

I use mass maker by beverly which as half maltoedextring and half complex made up of indulin dauhli which is a slow acting carb that keeps insuilin elvated and gradually returns. I normall do 2 serving mass maker with a scoop on whey solate giving me 65 grams carbs and 86 grams of protein and 3 grams EFA when I wait and hour and a half and have 6 oz chicken with a 6 oz yam. Natural guy what is your second post workout meal like is it more like 100 grams of complex carbs or the same ratio. I have been poundering this for longest time. I follow beverly principle o 50/30/20 and take 1/2 - 3/4 of carbs with in the 2hour peroid. I feel that my blood sugar levels stay more consistent with p/f during the day time and just put in carbs during the 2 hour window so to speak. Also to from my understanding your insulin sensitivity is more within the first your and declines as time goes on is this correct. Then with this rational you should take majority of your carbs in the first meal and lower then as time goes? would this make sense ? so 1:1.5 protein to carbs after workout then 1:1 second meal. How does adding ALA to the mix affect things. I think ALa is use less unless carbs are higher. My freind john berardi recommends against it. What are you opinons ?

Posted by: naturalguy

I have never tried ALA however I have read some interesting things about it.

My second post workout meal is either chicken or tuna and a medium size sweet potato then an hour and a half after that I take a meal replacement, Lean Mass matrix and that has another 40 grms. of carbs. So it is:

shake immediately after training - VP2 & Creatine HSC

within the next hour chicken and sweet potato

an hour after an MRP shake

I only do this after weight training, which for me is 4 days per week.

I do eat the majority of my carbs before/after training, other times of the day or non training days it's fibrous carbs with breakfast being the only exception, I have oatmeal.

Posted by: Rocco32

This is my pwo shake. What do you think? I'm trying to gain right now.

4 Strawberries
1 Banana
1 Green Apple
1/2 Cup Milk
1 Cup Orange Gatorade
2 Scoops of Opt. Whey Prot.

Posted by: Jodi

Too much fructose.

Posted by: Rocco32

What would you cut out Jodi?

Posted by: Jodi

I think a much better PWO Shake would be one that Skib posted in his most recent thread here.

Protein
1/2 C. Oats
1 T. PB

Posted by: ZECH

Alpha Lipoic Acid may be the most potent natural insulin mimicker compound on the market. It has been shown in studies to be far more effective then products such as vanadyl sulfate and chromium. This should counter act all the negative effects of taking high amounts dextrose to get a spike to drive protein and creatine!

Posted by: ZECH

Besides that it is a great antioxident.

Posted by: Nate

Quote:

Originally posted by Jodi
I think a much better PWO Shake would be one that Skib posted in his most recent thread here.

Protein
1/2 C. Oats
1 T. PB

that doesn't seem like a very good PWO shake at all. unless you're talking about a pre-workout shake, in which case it's an excellent choice.

Posted by: Jodi

what are your reasonings?

Posted by: Nate

well, if i just trained hard and depleted all of my muscle glycogen, i would want to replenish it with high glycemic carbs and protein as soon as possible.

Posted by: naturalguy

I think what Nate is saying is the oats are too slowly digested and the fat in the PB will further slow down digestion. I agree with him, I take a whey isolate and a glucose & creatine drink right after all my lifting sessions.

Posted by: Jodi

Quote:

Originally posted by Nate
well, if i just trained hard and depleted all of my muscle glycogen, i would want to replenish it with high glycemic carbs and protein as soon as possible.

For those not seeking a PWO Spike this is very much acceptable PWO shake and I'm sure Naturalguy will even agree with me on this.

Posted by: Nate

Well yeah, but who doesn't seek a post-workout spike?

Posted by: naturalguy

Quote:

Originally posted by Jodi
For those not seeking a PWO Spike this is very much acceptable PWO shake and I'm sure Naturalguy will even agree with me on this.

I do agree that nutritionally it is excellent but I do want a post workout spike.

Posted by: Jodi

Quote:

Originally posted by Nate
Well yeah, but who doesn't seek a post-workout spike?

Probably about half of us on this board.

Posted by: ZECH

Quote:

Originally posted by Jodi
Probably about half of us on this board.

I think mostly women! Most men that are trying to build muscle will certainly want one to take advantage of every little bit they can unless cutting for a show.

Posted by: yogi

Maybe half the women but not half the guys unless their cutting.

Posted by: Shmoo

Even when I`m cutting a pwo spike is a must for me, along with some ala and I`m replenished.

Posted by: naturalguy

Quote:

Originally posted by Shmoo
Even when I`m cutting a pwo spike is a must for me, along with some ala and I`m replenished.

ditto, I would use it right up until a show.

Posted by: Jodi

Your right probably mostly women but even some guys that are cutting don't. I don't cutting or bulking and know a few others (including guys) that don't either.

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