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sugar pwo
- Thread starter jpt
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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.
