I see you should also consume some simple sugars after a workout, but I've got a few questions:

1.) Only after or during too?
I thought we should avoid big and rapid increases of blood sugar levels - it causes diabetes. So why not consuming simple carbs during the workout, so the blood sugar levels don't drop so low? What's your opinion on this?

If you really wanted to, eat simple sugars + low GI carbs if you're worried about that. Just don't go overboard with the simple carbs if you're going to be doing simple carbs afterwards as well.


2.) Types of sugar and food?
Speaking for a beginner (not a professional bodybuilder) - is it ok to get all the sugar from food like bananas without paying too much attention to glycemic load? Is the difference in types of sugar really that bigger deal? Also, should you get the simple carbs only in liquid form, since it’s absorbed faster?

Sugar must be converted to glucose in order for the body to use it, thus dextrose is pretty much the official choice since it is pure glucose. I have not seen any studies with liquid vs solid carb intake, so I can't say, but if I had to guess, a carb will probably be converted to sugar in your bloodstream about the same.

3.) How much?
How much sugar and carbs should I consume after the workout? I weigh 145 pounds and I definitely don't wont to consume too much sugar.

I believe a general rule is .25 grams dextrose per pound of bodyweight, and would guess this would be the same for any other simple sugar PWO.

I see you should also consume some simple sugars after a workout, but I've got a few questions:

1.) Only after or during too?
I thought we should avoid big and rapid increases of blood sugar levels - it causes diabetes. So why not consuming simple carbs during the workout, so the blood sugar levels don't drop so low? What's your opinion on this?

2.) Types of sugar and food?
Speaking for a beginner (not a professional bodybuilder) - is it ok to get all the sugar from food like bananas without paying too much attention to glycemic load? Is the difference in types of sugar really that bigger deal? Also, should you get the simple carbs only in liquid form, since it’s absorbed faster?

3.) How much?
How much sugar and carbs should I consume after the workout? I weigh 145 pounds and I definitely don't wont to consume too much sugar.

I see you should also consume some simple sugars after a workout, but I've got a few questions:

1.) Only after or during too?
I thought we should avoid big and rapid increases of blood sugar levels - it causes diabetes. So why not consuming simple carbs during the workout, so the blood sugar levels don't drop so low? What's your opinion on this?

2.) Types of sugar and food?
Speaking for a beginner (not a professional bodybuilder) - is it ok to get all the sugar from food like bananas without paying too much attention to glycemic load? Is the difference in types of sugar really that bigger deal? Also, should you get the simple carbs only in liquid form, since it’s absorbed faster?

3.) How much?
How much sugar and carbs should I consume after the workout? I weigh 145 pounds and I definitely don't wont to consume too much sugar.

weightgainnet, k.smith.4's a girl - the amount you're suggesting would put me in a coma. I'm not sure that's such a wise suggestion for a woman - we're smaller and tend to be less muscular and more insulin resistant than a man of the same size.

k.smith.4 - fruit is actually a lousy choice for this. Too much fructose, and fructose doesn't convert to glucose. Stick with either dextrose (cheap at a u-brew) or something that turns into glucose fast, like white rice or plain rice cakes.

k.smith.4's a girl