oats and mass

[juggernaut]

Is adding oatmeal to a postworkout drink acceptable? Or should I stick with quick carbs, like white rice, plain bagels or fat free poptarts (mmmmmmmmmmmm)?

 

[Jodi]

For endo's and endo-meso's I think Oats is BEST for PWO.

 

[juggernaut]

as a matter of fact, I am meso/endo. I didnt know bodytype made a difference. Why is that? Carb sensitivity?
And, how much is enough when you weigh 212 lbs? Should I add any type of high glycemic stuff when adding mass?

 

[Emma-Leigh]

as a matter of fact, I am meso/endo. I didnt know bodytype made a difference. Why is that? Carb sensitivity?
And, how much is enough when you weigh 212 lbs? Should I add any type of high glycemic stuff when adding mass?

Personally - I am not altogether against the use of higher GI PWO in endo/meso's...

For those who are very overweight - yes - using lots of high GI carbs is not a good idea (and it is for the reason of insulin resistance issues)... And for those who have KNOWN insulin resistance/carb sensitivity issues - then yes - using lots of high GI carbs is not beneficial...

But in those who are not overweight some higher GI things PWO would be ok. So I would keep some higher GI/insulin stimulating foods, especially if you are trying to add mass.

It is just a matter of finding what each person is comfortable with and what works for that person. And at the end of the day (in the absence of complicating issues) it is the big things like your overall calorie intake, your protein intake, your essential fat intake and the effectiveness of your training program that will count.


In regards to what you could use - I am a fan of combining the following in any number of combinations:
Fat-free milk
fruit (things like grapes, banana, berries, pineapple, dates)
Thinly ground oats
Dextrose powder/lollies (if you wish)

You could use white-rice or a plain bagel (not too sure about the poptart ) if you wanted... But I like more nutrient dense foods like the above suggestions.

As for how much - Generally, for those who are not overweight, you want:
0.5g carbs/pound + 0.2-0.25g protein/pound in your PWO shake.
Which would mean ~ 106g carbs and ~42-53g protein

You could also base it on lean mass if you wanted, so if you had a BF% of ~12 you want ~93g carbs and 37-46g protein

If you are cutting then a lower figure (less ideal) you could aim for:
0.33g carbs/pound and 0.175-0.2g protein/pound
And this would be ~70g carbs and ~40g protein

 

[juggernaut]

While I love the taste of skim milk, it doesnt like me. I cant stomach the stuff. Lactose intolerant.
BTW Emma, I took your advice about my diet about a week ago, and damn if I dont see improvement already. THANKS!

 

[juggernaut]

I'll try it for a week-the oats, if it works I'll keep it. Any recipes?

 

[Hlanderr]

i just dump it into my PWO shake..... actually makes the shake taste somewhat better and more wholesome.... i drink it with water too

try putting oats and peanut butter into a choclate shake (non PWO)..... SO GOOOOOD

 

[juggernaut]

but doesnt pb have fat that slows down absorption of protein?

 

[FenderBender]

I also say the way you feel after is a great berometer!!

For me, when i'm cutting I use oats but even 1-2 hours latter I'm still feeling "foggy" until my next meal (If I've hit it real hard) But if I use somthing with a glucose source (Enderox mixed with whey) I feel great and full of energy 15 min after drinking......my brain wakes back up.

So experiment and see what makes you feel best, if you don't need to lose a ton of fat.

 

[Gordo]

but doesnt pb have fat that slows down absorption of protein?

yes...no pb in the PWO shake. The above poster said non-PWO anyway.

So PB would be a good choice if all you have is whey for protein in the shake. A better shake *might* be a whey protein/cottage cheese blend (non-PWO). It'd liekly give your muscles longer benefit over the course of the day.