Need help please!

[motar]

ME and my friend been arguing for the past 3 hours. I told him postworkout you should want dextrose he says oatmeal. He says taking dextrose PWO will make you fat. Anyone have a study I can show him to convince him otherwise. I have tried explaining you want an insulin response PWO to refill muscle glycogen. But he keeps saying oats is better and the sugar will make you fat.

Karma for replies thanks.

 

[|D_J^B_J|]

Tell him to read this article, by Adam Knowlden.

Below is some of the relevant information copied from the article:

"Soaking up Nutrients like a Sponge!
Post-workout your body is a literal sponge. In a highly catabolic state it will soak up anything you give it! Let’s look closer at ingredients that use this to our advantage.

Simple Carbohydrates:

During the post-workout phase of training our bodies are in a hypoglycemic stage. Blood-sugar and insulin levels have drastically dropped. Immediately following exercise natural GH concentrations struggle to increase as insulin levels try to rebound from its current highly catabolic state.

A simple carbohydrate supplement combined with the post-workout window of opportunity will give immediate rise to blood glucose levels and cause a state of hyperglycemia. This will force a increase in the production of insulin! In other words simple carbohydrates will lay the smack down on cortisol production.

The newly increased quantity of insulin in the blood will drive much needed glucose (and amino acids) through the receptor sites in the muscle cell at an insane rate.

These elevated stages of blood glucose will begin causing further secretions of Growth Hormone, the key hormone responsible for producing Insulin Growth factor.

Why simple carbohydrates? Increased absorption rates, and an abruptly induced insulin burst. The faster you can get glucose into your bloodstream and muscles, the less protein destroyed and the more glycogen stored.

This is the one time of the day when you want to stay clear of complex carbs. Complex and fibrous carbs simply take way too long to digest and will not give optimal insulin release to offset muscle catabolism.

You also want to stay far away from any fat and fructose sources post-workout. Fructose will not replenish muscle glycogen but rather will replenish liver glycogen. Fat severely delays digestion because it metabolically requires so many more processes to break down.

Another vital key to post-workout nutrition is insulin sensitivity. Creating stronger insulin sensitivity is the primary way to get the most out of your post-workout simple carbohydrate intake.

Jacob covers how to do this in his 13 Weeks to Hardcore Fat Burning “The Diet” article. I highly recommend adhering to the list of ways to increase insulin sensitivity he describes in that article whether you are on a bulk or cut. It will make your insulin spike, via simple carbs, that much more potent.

Only certain types of simple carbohydrates will replenish muscle glycogen. These are carbohydrates in the form of glucose/dextrose.

The basis of our simple carbohydrates (post-workout) should come from sources that register high on the glycemic index. A range of 100-130 will work the best for our purposes. Dextrose or Maltodextrin are the two sources of simple carbs I recommend to ingest post-exercise."