Problems with post workout shake (carbs) ???

[vtec96]

I am currently taking about 65grms of carbs 45g dextrose and 20 maltodextrose... along with 28g of protein. This is the first time I have taken these type of carbs post workout. Previousley I was using fructose (fruits)!!

Now that Im using these, I seem to get a small cramp/upset stomach about 10 mins after drinking this shake? It last for about 30-45 mins. I know its spiking my insulin which im not used to but not sure why the cramp. Never had one before! I drink one gal of water/day and immediatley after this shake.

Today I noticed that my stool was loose, not normal, (whcih I just concluded happens everytime the day after this shake)! Seems like I am not digesting these carbs well? I am thinking of replacing the dex with all maltodextrin, no dextrose to see if it helps the problem.

Anyone else have any probs with this much dextrose post workout?

 

[the nature boy]

hmmm. 65 grams is a lot, but that shouldn't mess with your stomach.

Have you tried a different post workout supp?

Maybe you're on to something, the mal or the dex might be messing with you. I'm lactose intolerant, lastose being a milk sugar.

Also you might want to just try that postworkout shake on a non workout day to see if it still bothers you.

 

[vtec96]

Thanks, I also thought it was alot since i was just taking about 30 g before. This is the first and only post workout drink I have tried with these type and amout of carbs.... This is supposed to help with the insulin spike and the protein absorbtion! But the dextrose seems to be too much. I dont drink any soda or other refined sugars throughout the day.

I will try to replace the dextrose with maltodextrin? Maybe this will help?

 

[the nature boy]

Thanks, I also thought it was alot since i was just taking about 30 g before. This is the first and only post workout drink I have tried with these type and amout of carbs.... This is supposed to help with the insulin spike and the protein absorbtion! But the dextrose seems to be too much. I dont drink any soda or other refined sugars throughout the day.

I will try to replace the dextrose with maltodextrin? Maybe this will help?

see I can't tell you what to do except experiement, because everyone is different. just keep experiementing, with the maldex alone. eventually you'll find out what's causing the stomach distress.

good luck.

 

[vtec96]

true.. Thanks Nature Boy... Actually I placed a new order today for a new mix... with only Maltodex.. .and only about 38g instead of 65! Will see what happens....... Like you said have to experiment and Trial and Error

 

[dito]

Im not sure if you guys have seen this or not yet. But it might be helpfull.http://www.avantlabs.com/issue5/pre_post_workout_nutrition.htm Its about pre/ post workout nutrition.

 

[110%]

i take 75 grams postworkout and have never had a problem.

 

[riskybizz007]

I take 50-75g of dextrose post workout w/ 50g whey. Trick to avoid that stomach upset is to drink the shake slowly. If you start chugging it you'll definately get a stomach ache. 1g of Ginger root also helps a great deal.

 

[vtec96]

riskybizz, I usually take about 5-7 mins drinking it... but the Ginger sounds like a good idea. Should I take it before or after the shake for best results?
Also how much ginger do you take daily? With every meal?

Thanks,

 

[riskybizz007]

5 min. seems kinda short to me. I take my time and sip it, if you put it in the blender you're drinking all those suds and bubbles which cause a hella lot of gas and eventually stomach aches. If you can avoid the blender it would be better.

About the ginger root, i take 1g w/ the shake, same time.

 

[johnny iron]

Last year when I wanted to bulk, I experimented with 200 grams carbs post workout (and 80-100 grams protein)!! I always drink it slow though. No problems then, no problems now. My usual is about 50-75 grams of carbs now, depending if I see any extra fat gain or not.

 

[baldbeefman]

Me too!

It doesn't matter if I have a protein shake with grape juice or gatorade, it TEARS my stomach up! I now have a whole new respect for women giving birth.

 

[vtec96]

It doesn't matter if I have a protein shake with grape juice or gatorade, it TEARS my stomach up! I now have a whole new respect for women giving birth.

wow baldbeefman ... that sounds pretty bad bro....

What I did was change to Maltodextrin, and lowered the total carbs.. Will see how it goes... Will try to get back to Dextrose slowly to see where my limit is really at..... Thanks

 

[riskybizz007]

Try 1g of Ginger root. This will help a great deal

You can also check into Acidophilus, Digestive Enzymes, etc. But no matter what get the Ginger root.

 

[RGC3]

I suggest dividing the post workout shake into two parts: Dextrose & Creatine after workout....30min later take the Whey shake (protein only). This should help with your stomach aches and allows the muscles to suck up all the nutri.

 

[riskybizz007]

when i'm not feeling lazy that's what i do...

 

[vtec96]

RGC3 & riskybizz007 :

So your saying that you drink a dextrose shake (and creatine if your on it) FIRST immediately after working out, then take a Whey protein shake 30 mins after????? This is supposed to help the protein digest better? I can see where it might since the dextrose would already be in your system causing an insulin spike ... waiting for the protein

But isn't this AGAINST the "general theory" that you need protein ASAP after working out...some take right after their last set before leaving the gym!!!

 

[riskybizz007]

I use the dextrose before to make sure my muscle glycogen is full before protein gets there. And if you take the protein before w/ out sufficient dextrose, the whey will be used for energy, muscle glycogen, etc.

 

[RGC3]

You can limit your insulin spike (and nutri absorbtion) do to mixing dextrose & protein (yes whey protein included) together after a workout. But whey is the best to take 30min after dextrose shake due to it's fast absorbtion. Your insulin is spiked and waiting to pump your muscles full of protein. Plus no more stomach aches. You will be feeding the muscles the best way. Just carry two containers to the gym premixed and waiting for water.

 

[vtec96]

Just carry two containers to the gym premixed and waiting for water.

Wow, great advise.. and I thought I was the shit by taking my whey/carb protein container to the gym and drinking it immediatley after! I just started doing this for the last 2 months! Now I will have to bring two containers ...
But, if Im not on creatine right now, would I just mix dextrose or maltodextrin with water? what type of carb drink is good to use? a Gatorade type? I use the powder so I can make it extra strong if needed.
This place is the bomb!!

 

[RGC3]

I'm currently off of creatine. So my after workout shake is Dextrose, Glutamine and Crystal Lite (for taste reasons). I hear a lot of people using Gatorade in place of Dextrose/Crystal lite. Plan with your after workout shakes...and GROW!

 

[vtec96]

Ok.. last question.... If I drink a gatorade-type mix slowly during my workout that lasts throughout my total workout, would I still need to drink this dextrose post workout drink first? The reason I ask is that I would think the gatorade would keep my muscle glycogen from getting too low... Then I could use the normal post workout shake immediately after...
Or maybe ill still need one after working out also to re-fill my stores.....And the protein shake after that would only be protein-no carbs, right......

 

[RGC3]

I've never drank a dextrose or any other shake during a workout so I can't help you there. I'm usually in and out of the gym in 45min-1hr max.

But you'll need the after workout shake (dextrose & creatine..NO PROTEIN) to refill the glycogen in your muscles. Then 30min later down a PROTEIN only shake (no carbs needed).