Why carbs in PWO Shakes/Meals?

[Sh8kin]

I have seen many threads here talking about MRP needing to have low GI carbs because it slows down the digestion. I have also noticed some threads saying that it also important to have carbs in your PWO.

But if the point of a PWO is to get the nutrients to your body as fast as possible then why add the carbs if it slows the process?


Sorry if I am thinking about this the wrong way...

 

[P-funk]

the carbs help to rise insulin levels and replete muscle glycogen and shuttle nutrients and amino acids to the cells.

whether you spike your insulin levels or not is up to you. it is an age old debate.

 

[Sh8kin]

So, If I am reading you right, then it would be best to have carbs like an hour before workout, then have pwo without carbs....

That way, you'd have your insulin levels up to replete muscle glycogen and help nutrients get to cells faster. And pwo without the carbs to quickly get protein in the body?

 

[luke77]

So, If I am reading you right, then it would be best to have carbs like an hour before workout, then have pwo without carbs....

That way, you'd have your insulin levels up to replete muscle glycogen and help nutrients get to cells faster. And pwo without the carbs to quickly get protein in the body?

No, you NEED carb pwo, they are as important as protein because they take the protein to the cells. Protein withoout carbs won't do it.

Luke

 

[P-funk]

also, they spare protein from being broken down into glucoe (gluconeogenesis). Carbs and protein post workout. Whethere they are fast carbs or slow carbs is up to you. that is what I am saying.

 

[BulkMeUp]

low GI carbs because it slows down the digestion. .

Low GI carbs do not slow down digestion. They are slow to digest. Fats slow down digestion, which is why it is not recommended to have fats in your pwo shake, as most suggest. But as explained by P-Funk carbs are required pwo. What kind of carbs? depends on wether you want to do an insulin spike or not.

 

[Sh8kin]

AH, I see. Thanks guys. I will start adding some oats or bananas to my pwo. Any ideas to the optimum level/ratio of carbs? I guess if you want help right away it makes sense to want an insulin spike. Because as you said Bulk, Low GI carbs are slow to digest, and if we need carb help right away then a high GI is prefferred. Right?

In that case I should maybe have a white bread, jelly sandwich with my shake...

 

[Emma-Leigh]

AH, I see. Thanks guys. I will start adding some oats or bananas to my pwo. Any ideas to the optimum level/ratio of carbs? I guess if you want help right away it makes sense to want an insulin spike. Because as you said Bulk, Low GI carbs are slow to digest, and if we need carb help right away then a high GI is prefferred. Right?

In that case I should maybe have a white bread, jelly sandwich with my shake...

The ratio that you will require depends on your goals, your workout type, intensity and duration and your personal preference. Something in the order of 0.5g/carbs per pound desired lean mass and 0.25-0.3g protein/pound desired lean mass would be ok... But, as I said, it is very individual.

In terms of what you should eat - PWO is more than just about spiking insulin - It is also about rehydrating yourself and restoring electrolytes, preventing/halting the oxidative damage seen with exercise, restoring total body glucose levels (esp important if you are doing long sessions) and numerous other things.

So you want nutrient dense foods, as well as something that is going to be good for glucose. That means white bread and jam is probably not going to cut it!

Instead of the white bread, you could go for a shake with blueberries (anti-oxidants), banana (potassium, B Vit, Vit C, water, glucose, fructose), whey and some skim milk (water, carbs, protein, B vitamins, Calcium etc etc). Other things such as thinly rolled oats (quick oats - not the instant stuff with flavouring) are also fine and are not digested soo slowly that they are useless.

Grapes are also pretty good (higher glucose fruit) - with grape juice being another alternative.

 

[BulkMeUp]

Suggested ratio is 3:1 - carbs : pro. but that can be too much for some. I do 2:1.

Some say the insluin spike works for them, others say that it makes them put on extra fat. There is no def answer. You will have to give it a try and see how you react to it. DO a search for 'pwo shake' on this site and you will see plenty of threads discussing this. Read up and then make your decision.

Skip the bread and jelly sandwich if u r doing the spike. If you want simple carbs, you could do dextrose and maltodextrin combo (+protein)