Whats a better PWO shake?

[r0dxx]

Just want to know what you guys think is more beneficial after an insane workout... And why it is more beneficial

(Please don't recommend anything else, I just want to know what is better out of these 2 options) Also the carb amounts have worked fine for me and I've progressed very well over the years so I'm not looking to add more carbs, since I have a pretty big pre work out shake as well.

Shake #1

Phosphagen HP (dextrose) - 34g carbs
Large Banana - 35g carbs
2 scoops ON whey - 48g protein

TOTAL: 69g carbs / 48g protein

Shake #2

Phosphagen HP (dextrose) - 34g carbs
3/4 Cup QUICK oats - 35g carbs
2 scoops ON whey - 48g protein

TOTAL: 69g carbs / 48g protein

Basically what is superior, the quick oats, or the b-a-n-a-n-a?

 

[Jodi]

Personally I don't like either of them. I'm not a fan of using simple sugars to spike insulin. It depends on the type of diet I'm on but either way, I don't use simple sugars. If I'm on a very strict cut, I use whey and oats only. For maintenance and bulking then whey, oats, skim milk (or yogurt), and a banana.

 

[dontsurfonmytur]

What if i take mine right at the gym and all i got is the dextrose?

 

[Tha Don]

i prefer the top one, although ideally replace half of that dextrose with 20g of maltodextrin, and that is pretty much my PWO shake (mine has a few extra additions and slightly more carbs)

 

[Emma-Leigh]

I would go for option 1....

(but I would add milk and decrease the whey slightly).

 

[r0dxx]

I would go for option 1....

(but I would add milk and decrease the whey slightly).

Any reasons against the quick oats? I keep switching off between the 2 pwo shakes depending on what I feel like having.

 

[CowPimp]

I think both are totally viable options and the difference between the two is probably negligible.

 

[big boi 1906]

Personally I don't like either of them. I'm not a fan of using simple sugars to spike insulin. It depends on the type of diet I'm on but either way, I don't use simple sugars. If I'm on a very strict cut, I use whey and oats only. For maintenance and bulking then whey, oats, skim milk (or yogurt), and a banana.

Can you gain significant amounts of mass without dextrose, and if no dextrose, how do you counter the cortisol PWO?

 

[Emma-Leigh]

Can you gain significant amounts of mass without dextrose, and if no dextrose, how do you counter the cortisol PWO?

1. Yes - you can gain mass without dextrose PWO. Infact, ensuring good pre-workout nutrition (so you have good amino acid and glucose concentrations in your blood during your workout) is probably more important in terms of responding to a hypertrophic stimuli.

2. Dextrose is not the only thing that decreases cortisol PWO.

 

[big boi 1906]

1. Yes - you can gain mass without dextrose PWO. Infact, ensuring good pre-workout nutrition (so you have good amino acid and glucose concentrations in your blood during your workout) is probably more important in terms of responding to a hypertrophic stimuli.

2. Dextrose is not the only thing that decreases cortisol PWO.

Emma, what are some recommendations, say PWO. Like say I do a cup or more of oats pre-workout with whey protein. Then immediately post workout, what would be the protocol of what to do?

 

[Tough Old Man]

I like # 2 but i use maltrodextrin instead of dextrose. i make sure i take in 100 grams of carbs after a workiout

 

[CowPimp]

Emma, what are some recommendations, say PWO. Like say I do a cup or more of oats pre-workout with whey protein. Then immediately post workout, what would be the protocol of what to do?

Ingesting carbohydrates helps blunt the effects of cortisol period from my understanding. Also, you could make a PWO shake that you take some sips of during your workout to help stave of its release in the first place. Also, whey has an insulinogenic response for some reason as well, so that helps create a good environment for PWO recovery in and of itself, assuming blood sugar levels are sufficient.

 

[dontsurfonmytur]

now..what is the exact diff between malto and dextro? I use dextro but I know some use both??

 

[CowPimp]

now..what is the exact diff between malto and dextro? I use dextro but I know some use both??

Maltodextrin is another high GI sugar. It is technically complex, but that term is kind of misleading in this case. I'm not entirely sure why some people use both though.

 

[Favre]

Tom Venuto uses both, that's a good enough reason for me to. I don't think it really makes a huge difference. I thought the idea was malto digests slightly slower than dextrose so it would give you more of a sustained insulin release supposedly.

 

[dontsurfonmytur]

ah