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help with PWO shake

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Posted by: wilwn

i am trying to bulk up. right now, i only use 2 bananas and whey protein. is this sufficient? where can i obtain dextrose, and how much should i use? should i add fat free milk? thanks!


Posted by: calalily1972

You would be better of with something like this.

Whey, Oats, Banana, 1/2 C. FF Plain yogurt, 1/2 C. FF Milk


Posted by: wilwn

no glucose needed?


Posted by: VanessaNicole

Quote:
Originally Posted by wilwn
i am trying to bulk up. right now, i only use 2 bananas and whey protein. is this sufficient? where can i obtain dextrose, and how much should i use? should i add fat free milk? thanks!
If you're bulking, you need more glucose after your workout. So, yes add milk. And I would add a large bagel, or a few even. Or some rice cakes.

You want 2 grams of carbs per gram of protein. And after workout your partitioning is the most favorable, so don't be afraid to eat some calories. This is the time when they are most likely used for building new LBM and repairing muscles as well as replenishing liver and muscle glycogen stores and least likely to be stored as fat.

You can get dextrose at any suppliment store, but dextrose has very little nutritional value beyond the simple carbs. I would recommend it as a last resort, only if you're having problems getting enough carbs from other sources. Try a bagel first...(Personally, I think oatmeal is a little too slow acting to be used as the main starch source PWO, and I wouldn't use it at all if I didn't also include milk sugars for their dissacharides. But that's just me...)

VanessaNicole


Posted by: VanessaNicole

Quote:
Originally Posted by wilwn
no glucose needed?
Yes...Milk sugar=glucose + galactose. Starchy carbs (bread, bagel, rice cakes) are maltose=glucose + glucose.

You do need glucose.

VanessaNicole


Posted by: Emma-Leigh

If you are bulking and you have good insulin sensitivity then I would add some dextose as an additional glucose source....

And to add some starches - I would probably not use oats (not unless, as I said, you have insulin resistance issues)..... So you could use, as vanessa suggested, some rapidly digesting starches (eg: bagel, white rice).

But you could also simply rely on your sugars for the immediate PWO period.

So if you use milk (SKIM) and a single banana (you don't need two - adding that much fructose, especially with the addition of some galactose, is not going to be of benefit) then that will give you a good mix of galactose, fructose, glucose, (and the banana has a little starch too)... And you could then increase the glucose ratio with dex.

And aim for something of the order of 0.5g carbs/pound (you can either use your total mass, or your lean mass, or the lean mass you are aiming for - depending on how much of a glucose load you want/need) and then ~0.25g protein.


Posted by: wilwn

so 22g of protein (i'm only 135 lbs), a banana, and however much skim milk it takes to round out the 2:1 carb/protein ratio sounds good?

thanks for the advice, jodi, emma-leigh, and vanessanicole!


Posted by: Emma-Leigh

Quote:
Originally Posted by wilwn
so 22g of protein (i'm only 135 lbs), a banana, and however much skim milk it takes to round out the 2:1 carb/protein ratio sounds good?

thanks for the advice, jodi, emma-leigh, and vanessanicole!
Why only 22g protein? Aiming for 22g of protein, if you are doing lean mass x 0.25g, would mean that you only have 88g of lean mass?? Which means you have a BF% of 35%?

If you are looking to bulk, I would aim for something closer to 28g protein.. In which case you want something up near 55g for carbs.

So -
A medium banana (100g flesh) = 23g carbs
250 ml of skim milk = 12g carbs
20g dextrose powder = 20g carbs
TOTAL = 55g carbs

So if you then use 0.75 scoops whey (18-20g protein), with the 8g protein you'll get from the milk, that will take your protein up to the correct amount too.


Posted by: wilwn

thanks emma-leigh. what about maltodextrin?


Posted by: Gordo

maltodextrin would replace either oats or the rice cake....that would serve as your starch. Nutritionally speaking it's an empty carb source like dex.







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