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Post Workout Nutrition
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Posted by: BroadStreet
I am trying to come up with my own post workout drink. I'm lazy at the moment and dont feel like doing any research. I'm looking for food high in glucose to add to my whey protein and creatine mix. It has to be glucose any other form of carb is unacceptable. Any intelligent suggestions would be appreciated.
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Posted by: Prince
hmmm...I don't have any suggestions, but I do have a question. Why don't you want to use a commercial product? Cost?
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got muscle?
Posted by: BroadStreet
Prince, yea the cost is an issue. I always keep a jug of optimum whey, MRP's and creatine handy. I've been reading several sources that state glucose/dextrose are necessary to replenish glycogen stores after a work out. I already have the whey and creatine, so I wondered if anyone had some ideas on the glucose question. Dont worry, my MRP supply is dwindling and I'll definetly order an economy jug or two of Opti-Pro from ya'. Nice Site!
Cackerot69, could you elaborate on how the maltodextrin ends up as glucose. Sounds good, it would be a simple solution for my shake.
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Posted by: Cackerot69
All carbs end up as glucose.
Posted by: BroadStreet
I did some surfing around on the net. Maltodextrin would work, but dextrose would create a bigger surge in insulin levels for the post workout. I can get dextrose (corn sugar) for a buck a pound at home brewery stores. My final mix would be 30-40 grams of Whey(optimum), 70-80 grams of dextrose, 5-10 grams micronized creatine, 100-200 millgrams ALA (optimum). These are ingredients that many post-workout drinks have in common. The whey and creatine are supplements I keep in supply and the dextrose and ALA are relatively inexpensive. I try to keep my supplement spending in line and this seems like a good way to create a budget post workout drink. I'm aware it may taste like @#$%, but as long as it's effective, I'll deal with it.
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Posted by: SirCackerot
Actually, maltodextrin is better than dextrose post workout.
Maltodextrin will cause a larger rise than dectrose, the GI of maltodextin is 150, while dextrose is only 106. Thus, malto would be a better choice for post workout.
Dextrose of course will work, but malto is the better choice.
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I'm The Man.
Posted by: BroadStreet
The source I checked out "protein factory" gave both a GI of 100. It was stated that dextrose mixed better with creatine and had a better taste. An article in T-mag stated dextrose showed higher increases in insulin levels. I know they hawk their own products, but I consider them a good source. Both are derived from corn starch, so are probobly quite similar. Malto. is complex whereas dextrose is simple. I dont think I can go wrong either way. I like being able to stop in at Lord Byron's Brew Haus to pick up a 4lb bag of dextrose for $4. Thanks for the replies, you put me on the right track on the carb/glucose deal.
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Posted by: SirCackerot
Yes, either one will work great.
They were probably both a GI of 100, becuase they were using the glucose scale, in which anything higher than glucose is considered 100. I was going by the white bread scale.
Malto is a better choice, but the difference will be extremely minimal, the dextrose will work just fine.
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I'm The Man.
Posted by: ac
you could also get the carbs needed by drinking grape juice. most of this is simple sugars but, as was explained to me on this forum, this is good for post workout because the are absorbed quicker by the body.
Posted by: BroadStreet
I've had grape juice mentioned to me at my gym for post workout. I'm not sure, but most fruits sugars are in the form of fructose which will not replenish muscle glycogen stores. Fructose replenishes liver glycogen. Grapes may contain glucose, but I think dextrose or maltodextrin would better do the job. I can get either in powder form and can better measure the dosages.
Posted by: ac
i'm not really sure but you should look at my post called "post workout carbs" and see what other people thought.
Posted by: SirCackerot
Grape juice has a GI of 70, malto and dextrose are better choices.
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I'm The Man.
Posted by: crmkorn
hey guys what about oatmeal or cream of wheat mix in the protein shake? or am i way off here?
Posted by: Scotty the Body
I tried the Oatmeal with Protein, it tasted like crap but if you can get it down, its a good mix.
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Just another day in the gutter
Posted by: SirCackerot
Yuck.
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I'm The Man.
Posted by: crmkorn
i actually got this french vanilla oat meal to go with my vanilla protien and it tastes pretty good, have to blend it for like a min and a half to mix good
Posted by: SirCackerot
Oatmeal is not the best carb for post workout glycogen replenishment.
Whey is the best protein, becuase of it's rapid absorbtion.
The best possible post workout combination is Whey protein isolate and maltodextrin powder. Add some EFA's to the mix, too.
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I'm The Man.
Posted by: crmkorn
ok dumb ? where can i get some maltodextrin powder?
Posted by: juggernaut
http://cgi.ebay.com/ws/eBayISAPI.dll...52494&tc=photo
I have been a loyal customer for a while now. They dont rip you off and as you can see, they have protein in many different sizes and flavors. 
Posted by: mkmadsen
I generally eat my carbs during 3 different times in the day: In the morning, 1 hour before workout, and immediately after workout. My cards are typically all in the form of rice, oatmeal, etc. I generally do not use dextrose or maltodextrin. Am I missing any potential advantages here? If so, should the maltodextrin be consumed at any other times other than immediate post workout? Thanks
Matt
Posted by: juggernaut
malto/dextro should ONLY be comsumed after your workout. If consumed at any other time, you chance the possibility of getting it converted to fat. Tere are advantages to using malto/dextro and here's a link to drive the point home.
http://arniebakercycling.com/pubs/Ha...tion%20ABC.pdf
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Post Workout Nutrition
