post workout shake

[hoteacher]

I have heard many differing opinions dealing with what to take immediately after my workout. I have been taking in apple juice at 28g of carbs and 22g of pure whey isolate. To be honest, I am sick to death of apple juice. I have read many old posts and lots of research on this topic. I posted in the female forum and most of them take in fruit or even milk. One person told me " the sugar in apple juice, grape juice, cranberry juice etc is the lowest glycemic form of sugar (sucrose). It will not help with absorbtion. As a matter of a fact most of the positive elements of the shake will bond to it and be flushed out of you system"

Okay...correct me if I am wrong, but the MOST IMPT time to take in carbs QUICKLY is post workout..yes? These carbs should be in the most simple form to be easily absorbed by your muscle cells right? As a biologist, this tells me GLUCOSE....or some kind of monosaccharide. Why then do some put in milk which contains lactose a disaccharide and needs to be further broken down or even oats, a complex carb that is very slow to digest. I have heard of people using a mixture of powdered Dextrose & Maltodextrin with a whey isolate shake of 50 percent protein and 50 percent carb. I went to a health store today who is owned by a very reputable body builder and he told me dextrose is junk and is a refined sugar and probably the worst thing I could take in!

My boyfriend is currently using super mass 600 to put on weight. The ingredients include whey protein iso, why protein concentrate, maltodextrin, crystaline furctose, calcium cassinate, veg. fiber...I obviously would not take in three scoops of the stuff, only one or one and half post workout. What do you think? My stats are 110 lbs, 5'2" at apx. 8 % bodyfat. I eat very clean and would like to stay that way...if taking in apple juice is not a good thing, I certainly want to stop and do what is most beneficial! Thanks for your help!

 

[Mr_Sinister]

you're right, use glucose, lot's of ppl here do. In the end all digestible carbohydrates we eat are broken down into glucose and resynthesized into glycogen and blood glucose. So if you're looking to supply your muscle with immediate energy then glucose is the way to go.

 

[1_more_rep]

I have heard many differing opinions dealing with what to take immediately after my workout. I have been taking in apple juice at 28g of carbs and 22g of pure whey isolate. To be honest, I am sick to death of apple juice. I have read many old posts and lots of research on this topic. I posted in the female forum and most of them take in fruit or even milk. One person told me " the sugar in apple juice, grape juice, cranberry juice etc is the lowest glycemic form of sugar (sucrose). It will not help with absorbtion. As a matter of a fact most of the positive elements of the shake will bond to it and be flushed out of you system"

Okay...correct me if I am wrong, but the MOST IMPT time to take in carbs QUICKLY is post workout..yes? These carbs should be in the most simple form to be easily absorbed by your muscle cells right? As a biologist, this tells me GLUCOSE....or some kind of monosaccharide. Why then do some put in milk which contains lactose a disaccharide and needs to be further broken down or even oats, a complex carb that is very slow to digest. I have heard of people using a mixture of powdered Dextrose & Maltodextrin with a whey isolate shake of 50 percent protein and 50 percent carb. I went to a health store today who is owned by a very reputable body builder and he told me dextrose is junk and is a refined sugar and probably the worst thing I could take in!

My boyfriend is currently using super mass 600 to put on weight. The ingredients include whey protein iso, why protein concentrate, maltodextrin, crystaline furctose, calcium cassinate, veg. fiber...I obviously would not take in three scoops of the stuff, only one or one and half post workout. What do you think? My stats are 110 lbs, 5'2" at apx. 8 % bodyfat. I eat very clean and would like to stay that way...if taking in apple juice is not a good thing, I certainly want to stop and do what is most beneficial! Thanks for your help!

a wise man (pintoca) enlightened me earlier that milk slowed digestion after a workout if you used it in a shake..you just explained why

i don't know about the rest of the people here but i take in oatmeal alot because it has no sodium/fat - just some post-workout needed carbs and some protein

 

[bluehen]

I've been using a Carbo Force w/60g of Whey. For your goals you might want to only use 1/3 or 1/2 of the carbo force since they are 110g of carbs. It's been working very well for me.

 

[pintoca]

what I use is quite simple:

whey Isolate (proportion varies whether you are bulking or cutting)
dextrose (glucose)
maltodextrin

if I don't have malto, simply use dexrose all the way...

again, you will hear lots of different opinions: from this to the people who eat rice crackers and chicken PWO

 

[PatBateman3]

what I use is quite simple:

whey Isolate (proportion varies whether you are bulking or cutting)
dextrose (glucose)
maltodextrin

if I don't have malto, simply use dexrose all the way...

again, you will hear lots of different opinions: from this to the people who eat rice crackers and chicken PWO

Me too. Can you give me a gram breakdown Pint? I use 60g whey, 30g dextrose, 30g malto.

 

[SoreArms]

dextrose

the shop owner probably told you that because it is real cheap, and most ftiness/nutrition shops don't sell it.

go to www.proteinfactory.com

1_more_rep, dude use oats any other time but post WO, buy some dextrose

 

[hoteacher]

Thanks for the info...now, I hate to sound confused, but I am a chick so bear with me. Dextrose is a man made refined sugar...why is dextrose the best choice? i have heard alot about maltodextrin. My boyfriend's mass gainer has whey iso, maltodextrin, and fructose....and has fat in it. I found one on protein factory that has 50 percent maltodex, 25 percent CFM Whey Iso and 25 Hydroloyzed 520 (what is that last one?). I hate to keep asking these silly questions, but post workout stuff is expensive and I want to make sure i am doing the right thing to achieve teh most from my workouts ...I eat very clean and don't want to see poor choice likeing taking my boyfriend's mass gainer (I would only take 1/3 the serving) post workout and have poor results. Thanks again for all of you advice!

 

[pintoca]

Me too. Can you give me a gram breakdown Pint? I use 60g whey, 30g dextrose, 30g malto.

about the same, I am 50grs whey. 25grs dextrose, 25 grs malto.

Right now I ran out of malto, so 50 grs dextrose. (really sweet PWO shake)

 

[Mr_Sinister]

TDextrose is a man made refined sugar...why is dextrose the best choice?

dextrose is another name for glucose. Postworkout you want the quickest absorbing protein and dextrose. I forget what amount dextrose/lb body weight, but w/ regards to protein something along the lines of 60% whey isolate, 30% whey concentrate, 10% pre-digested whey. If you had some extra cash and don't mind the taste, increase the amount of pre-digested (bitter) and whey isolate and lower the amount of concentrate. If you would like a more economical plan increase the weight % of concentrate and lower the isolate.