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How critical is it to add dextrose to a PWO shake?
- Thread starter bigsahm21
- Start date
It depends on if you want to live or die. Easy choice if you ask me.
It isn't absolutely necessary to induce an insulin spike after a workout, no. I used to eat only oats and whey after a workout. Now I do the insulin spike thing; I do think it made a little difference, but that amount is hard to quantify. Overall caloric intake is far more important I think.
if compared to a shake of whey, dextrose and maltodextrin?.. possiblybigsahm21 said:
Personally, I am partial to a partial insulin surge.bigsahm21 said:
I like a mix of carb sources PWO - things like high glucose fruits, skim dairy (specifically milk), dextrose and maybe some faster digesting starch (eg: quick oats etc).
So your current meal looks pretty good (as long as the oats are quick oats?)
but if you are wanting to try dex then give it a go.
Something like:
skim milk
banana
dex
whey
Could be something that would work.
For myself...
I notice a difference (in terms of recovery) when using simple sugar(s) PWO compared to a food source(s) such as oatmeal. I save that kind of source for the PPWO meal.
Been using maltodextrin for awhile with good results, but I just purchased dextrose (to mix in with whey), I hear good things about this combo.
The insulin 'spike' approach works for me; I want to replenish nutrients as quickly as possible so that I can make the most of my efforts in the gym...
Experiment and find/do what works best for you.
I notice a difference (in terms of recovery) when using simple sugar(s) PWO compared to a food source(s) such as oatmeal. I save that kind of source for the PPWO meal.
Been using maltodextrin for awhile with good results, but I just purchased dextrose (to mix in with whey), I hear good things about this combo.
The insulin 'spike' approach works for me; I want to replenish nutrients as quickly as possible so that I can make the most of my efforts in the gym...
Experiment and find/do what works best for you.
furion joe said:
That would make sense; we can't have that.
CowPimp said:
lol, yeah, I hear ya!
So how much dextrose is required to be effective? I know this is subject to debate
This can't be given to a specific amount. Depends on your weight, your goals, your total diet, what else you were eating etc etc...shm353 said:
shm353 said:
Depends on your requirements...
Emma-Leigh gave a good calculation of carbs and protein in terms of LBM (lean body mass) here:
http://www.ironmagazineforums.com/showthread.php?t=50255&highlight=glycogen+stores
Emma-Leigh said:
The 2:1 ratio works well. So for me, that's 185 lbm X .5 for carbs = 92.5 grams; and then 185 lbm x .25 for protein = 46 grams. I consume approximately 90c/45p PWO shake with dextrose and whey protein.
Tried the dextrose today and it's like powdered sugar. Makes the shake pretty tasty.
The whole idea for this practice, in regards to using a simple sugar (monosaccharide) that has a high GI just made sense to me. Right now I am very interested in the recovery process, especially the initial phase of the recovery process. I am starting to believe that the overall recovery process has an equal value to the training stimulus itself.
The use of dextrose is debatable for sure and to each his/her own in regards to what works best. As stated previously by CowPimp, and in agreement I must say, a totally sound nutritional practice (overall calories and the correct ratio of macronutrients) goes a long way in determining the success or failure of one's goals. Nutritional support is key...
I've tried numerous approaches and I feel that the one I am now using is superior to what I have done in the past. The idea of someone using a combination of fruits, oats, milk, or whatever else is fine and I hope that works for that particular individual. But for myself, I want the absorption of nutrients to be quick, like BAM!, they're replaced and my muscles and total system can start to recuperate asap. That's why I always like to say "experiment" - there is no magic bullet. Well, on second thought, maybe there is, I just haven't seen it yet.
Another ratio I've seen to use is .8 grams of carbohydrates per kilogram of bodyweight and .4 grams of protein per kilogram of bodyweight. I believe this one is espoused by John Berardi, who is a big dog in the nutritional world.
I hit up accelerade before and during workouts. I'd rather have the insulin-related surge in energy during my workout than right after. Then I just eat a normal meal 30 minutes after.
Dale Mabry said:
I think starting your PWO shake during your workout is also a really good idea as well, but it's still a good idea to take advantage of the enhanced protein synthesis and propensity for glycogen storage during that hour or so after a workout.
CowPimp said:
I agree, I just don't think dextrose or anything like it is necessary. Although I loved Biotest Surge when it came out and it definitely helped, but that was for size as opposed to performance.
I remember doing a form of the anabolic diet where you were keto throughout the day, but hit up a high GI carb right before working out. Talk about an insulin surge.
Dale Mabry said:
I don't think it is necessary either. I have only been trying the insulin spike thang for the past few months. I can gain muscle mass with or without the insulin spike, but it does appear that the insulin spike provided slightly favorable results. They aren't groundbreaking, and I did just fine without it before, but significant nonetheless.
Yeah, the anabolic diet does seem to make sense in that respect. However, I have a serious problem with low carbohydrate diets in general. One, I respond very poorly to low amounts of carbohydrates; I feel like shit without a reasonable amount of them. Two, I don't think largely reducing an entire category of foods is ever a good idea. There are all kinds of nutrients that are found largely in grain products that are probably only partially replaced with supplementation.
BigDyl said:
dyl. explain yourself, girlie man.
I think what dyl means in his own muddled way is that all of your gains are short circuited if you dont use some form of simple sugar (ie, maltodetrin, vitargo, dex or white bread), especially in a bulk. Figure it this way, at least (.4) x (your bodyweight) should be in the form of simple sugar. Break out the calculator and you'll see that a banana doesnt cut it.
