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sugar pwo
- Thread starter jpt
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dline
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Fructose and galactose would be number 4 and 5 on my list of post workout ingredients only becuase they are weaker stimulators of insulin. Dextrose, maltodextrose, and sucrose are my top 3 in no particular order.
Your best bet is to have about 40 - 50g of high glycymic index carbs (dextrose, maltodextrose, sucrose) about 15 grams of whey protein, 1 - 2g of leucine, 1 -2g of glutamine, 60 - 120mg of vitamin C, 80 - 400iu of vitamin E.
the high GI carbs spike your insulin and lower your cortisol levels. Cortisol levels rise dramatically when you are strength training.
Whey protein contains all the 9 essential amino acids, has a higher concentration of BCAA's than any other source, and is extremely digestable.
Leucine by itself stimulates protein synthesis.
Glutamine levels are also depleted after training. Dosing afterwards replaces expended glutamine and has been proven to play an important role in maintaining a healthy immune system.
Vitamins C & E are known anti-oxidants. Free radicals cause muscle protein damage and therefore the addition of anti-oxidants to a post workout protocol is benefit in removing metabolic wastes.
just a look at what mine looks like.
Your best bet is to have about 40 - 50g of high glycymic index carbs (dextrose, maltodextrose, sucrose) about 15 grams of whey protein, 1 - 2g of leucine, 1 -2g of glutamine, 60 - 120mg of vitamin C, 80 - 400iu of vitamin E.
the high GI carbs spike your insulin and lower your cortisol levels. Cortisol levels rise dramatically when you are strength training.
Whey protein contains all the 9 essential amino acids, has a higher concentration of BCAA's than any other source, and is extremely digestable.
Leucine by itself stimulates protein synthesis.
Glutamine levels are also depleted after training. Dosing afterwards replaces expended glutamine and has been proven to play an important role in maintaining a healthy immune system.
Vitamins C & E are known anti-oxidants. Free radicals cause muscle protein damage and therefore the addition of anti-oxidants to a post workout protocol is benefit in removing metabolic wastes.
just a look at what mine looks like.
jpt
New member
jpt
New member
maybe that's why your constantly changing your diet....JKurz1 said:
for muscle growth it says to consume not just pwo but also in the following meal. (2 hr window) in my pwo shake i easily have 50g of carbs...and then my next meal about 1 hour from then is chicken and brown rice usually....there's another 30-50 grams. so in a 2 hr period i'm consuming 80-100g of carbs....i time my carbs...my other meals typically have no other carbs in them beside when i first wake up.
dline said:
This is a very, very good post. The information is spot on. The amounts of carbs and protein are a little low for my taste, but then again, I'm 270 lbs right now. My pwo shake has 40-50 g simple sugars with 50-60 g of a more complex carb. My meal 60-90 minutes after than has 150 g complex carbs (usually a box of cous cous or rice pilaf). Since I normally train in the mid afternoon, those are my last carbs of the day. Ive been using this regimen for quite a while now and have not gained any excessive fat from the high carb intake. Some studies I've read from the Journal of Applied Physiology suggest that it is almost impossible for your body to store fat for 24 hours after intense resistance training, assuming you are re-fueling with plenty of clean calories.
jp if the banana & oats works for you great. DO you think it's impacting your progress at all? (fix what's not broken ??)
I do agree with some of the science behind what dline is saying b/c ive read alot of it. Based on that I do think an optimal PWO shake would be WHEY + high GI carbs. I cant stand much protein so I just have my ISO whey + berries.
I know there are people on here who also think carbs PWO aren't that important so i guess it's who you ask and what study they cite.. as with anything
I do agree with some of the science behind what dline is saying b/c ive read alot of it. Based on that I do think an optimal PWO shake would be WHEY + high GI carbs. I cant stand much protein so I just have my ISO whey + berries.
I know there are people on here who also think carbs PWO aren't that important so i guess it's who you ask and what study they cite.. as with anything
JKurz1
Banned
fact is....if the redt of your diet is on point then pw is truly irreleavant. Aceto who I swear by says PREworkout and prebed meal are afutually much more important.......toobeach his own. what I am discovering is I am more diced every little vein when I use whole food meals instead of shakes...next week will be bcaas sippin while I train shower than have a hgood wholesome p f c meal.....24 hourr nutrition......
JP look at some of your candy...smarties nerds sweet tarts cold cereal...much better choices than fructose or table sugar...just my .02ml
JP look at some of your candy...smarties nerds sweet tarts cold cereal...much better choices than fructose or table sugar...just my .02ml
