sugar pwo

[youngguns]

no, banana's are good pwo...it's a high gi carb and they spike insulin....why would i ditch it??

Too much fiber, get some vitargo, and you'll become a beleiver like i have, ps. i should start getting paid for endorcing this

 

[52_21_30]

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.

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.

 

[youngguns]

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.

where is the protein???

 

[JKurz1]

Vitargo

youngguns Quote:
Originally Posted by JKurz1
what do you know? Your the guy trying to gain 10 pounds without gaining any fat.

Im not stooping youngguns.......

 

[youngguns]

youngguns Quote:
Originally Posted by JKurz1
what do you know? Your the guy trying to gain 10 pounds without gaining any fat.

Im not stooping youngguns.......

your a knowledgable guy trapped in a rediculous head. You know some shit yet you dont use it.

 

[*Bunny*]

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

 

[youngguns]

this is my opinion, but some oatmeal in the shaje right after is good, then one meal after with carbs is good. Anymore meals with carbs is overkill.

 

[jpt]

ok...but what about using whey plus a couple of tbsp's of sugar if you have nothing else in the kitchen to use as a high gi carb?

 

[*Bunny*]

ok...but what about using whey plus a couple of tbsp's of sugar if you have nothing else in the kitchen to use as a high gi carb?

Yes cane sugar is a very high GI carb. Yes it would work. Not a very good choice since it has no nutritional value.

 

[52_21_30]

where is the protein???

Sorry...40-50 g protein immediately pwo, 60 g 1 hr post (usually tuna, lean ground beef, or ground turkey)