Oats post workout?

[N10CT]

Derek,

Looks like you are making great progress and I am enjoying your thread. I was wondering though why you eat oats as your post-workout source of carbs?

[Beast]

I get plenty of high glycemic carbs pre/during my workout. The oats are slower digesting, and since I don't have many carbs after that, I'd rather have "steadier" insulin levels.

[The Conqueror]

I'm currently rearranging my pre-during-post wo carb schedule. For the last few months:

Pre - Whey shake (2 scoops) with 2 R-ALA
During - Whey shake (2 scoops)
Post: Whey shake (2-3 scoops w/ 25 grams dextrose + (1) R-ALA

I've had good results by keeping other carbs low throughout the day. Now I'm thinking of going with the low GI carbs after training so I'm wanting to flip it around:

Pre - Whey (2 scoops) w/ 15 grams dext
During - Whey (2 scoops) w/ 15 grams dext
Post - Whey (2-3 scoops w/ oatmeal and/ or (2) R-ALA

Is there going to be any disadvantage to muscle gains by leaving low GI carbs to after workout? You experienced opinion is welcomed.

[scott_donald]

heres a good thread discussing the high and low gi carbs pw.. it certainly changed my mind...

http://forum.bodybuilding.com/showthread.php?s=&threadid=170643&highlight=tired

[Beast]

Here's another really good thread: http://forum.avantlabs.com/?act=ST&f=12&t=3235&

It is important that you make the decision for yourself from your research.

I myself love my current setup. Remember insulin's effects on cells last for a few hours. So if you have high GI carbs pre/during, having slow GI carbs post workout will not hinder your results. If anything I think a mixture of carbs should be taken post workout.
I am currently having oatmeal, raisins, milk, and whey on my high carb days.

[The Conqueror]

Thanks guys!

[SavesTheMuscle]

What happen to the honey? :confused:


or did I just imagine it (I can't remember)

hmm..honey :D


EDIT: Just checked it right now, an it was in 15 weeks out an removed 14.

Keep up the good work Beast:)

[adonis]

this is ripped off my own journal on my website. do you guys believe there is merit in what i have summed up?

I'm sure that allot of people would advocate a post workout regimen that is based on high glycemic carbohydrates; however, pre and during workout nutrition has not been brought up. The idea is based around the fact that amino acids are responsible for the activation of protein synthesis¹ and that muscle glycogen synthesis is biphasic; phase one is a rapid synthesis of glycogen that does not require the presence of insulin².

The way I have structured my pre, during and post workout nutrition is that anabolism is to be stimulated via the inception of fast absorbing protein (wpi) before and individual amino acids (bcaa's) during my workout; post workout nutrition focuses on anti-catabolism via a blend of varied glycemic index carbohydrates (oats, banana, raisins). The inclusion of banana's is that it contains fructose, glucose and sucrose.

¹ Amino acids stimulate translation initiation and protein synthesis through an Akt-independent pathway in human skeletal muscle.
Division of Endocrinology and Metabolism, Department of Internal Medicine, University of Virginia Health Sciences Center, Charlottesville, Virginia 22908, USA. Liu Z, Jahn LA, Wei L, Long W, Barrett EJ.

² Determinants of post-exercise glycogen synthesis during short-term recovery.
Human Performance Laboratory, School of Sport and Exercise Sciences, University of Birmingham, Edgbaston, Birmingham, UK.
Jentjens R, Jeukendrup A.

derek sorry if it seems like im sabotaging your thread, just expanding on the whole low gi post workout

[planbeta]

Originally posted by adonis
this is ripped off my own journal on my website. do you guys believe there is merit in what i have summed up?

I'm sure that allot of people would advocate a post workout regimen that is based on high glycemic carbohydrates; however, pre and during workout nutrition has not been brought up. The idea is based around the fact that amino acids are responsible for the activation of protein synthesis¹ and that muscle glycogen synthesis is biphasic; phase one is a rapid synthesis of glycogen that does not require the presence of insulin².

The way I have structured my pre, during and post workout nutrition is that anabolism is to be stimulated via the inception of fast absorbing protein (wpi) before and individual amino acids (bcaa's) during my workout; post workout nutrition focuses on anti-catabolism via a blend of varied glycemic index carbohydrates (oats, banana, raisins). The inclusion of banana's is that it contains fructose, glucose and sucrose.

¹ Amino acids stimulate translation initiation and protein synthesis through an Akt-independent pathway in human skeletal muscle.
Division of Endocrinology and Metabolism, Department of Internal Medicine, University of Virginia Health Sciences Center, Charlottesville, Virginia 22908, USA. Liu Z, Jahn LA, Wei L, Long W, Barrett EJ.

² Determinants of post-exercise glycogen synthesis during short-term recovery.
Human Performance Laboratory, School of Sport and Exercise Sciences, University of Birmingham, Edgbaston, Birmingham, UK.
Jentjens R, Jeukendrup A.

derek sorry if it seems like im sabotaging your thread, just expanding on the whole low gi post workout

So you take whey before training (how long before and any carbs too?), bcaa's during and oats/banana/raisins after and this is working well for you?

[adonis]

i am actually trying it this week.

i have 30g wpi, 30g maltodextrin, and bcaas (all in 1 product called max's xtreme growth), creatine

then ill have 1.5L water during my workout with 10g bcaa's

post workout ill have 30g hydro wpi, 1/2 cup oats, 1 medium banana, creatine, raisins

[Beast]

Pretty close to what I'm doing Adonis.

[The Conqueror]

This is excellent stuff, guys! Thanks Adonis for your input.

Here's what I've started doing today:

Pre- Whey shake
During - Sip whey shake (Both of these made together with 30 grams dextrose split between the two)

Post - Oatmeal with a little honey, whey shake w/ no simple carbs

I'll incorporate fruit as soon as I can.

Am I on the right track now?

[Beast]

Don't be scared to have carbs pre/during/post workout. I will start gathering more info on Friday when this semester is over.

[chuckles_345]

So if I'm a 155lb 18yr old who is just starting to bulk after a comp I should shoot for something like this?

Pre Workout/During (I'd drink 1/2 15min b4 and the other 1/2 during): 1/4c dextrose (56g carbs) 1.5 scoop optimum whey (33g prot)
Post Workout: 3/4c oatmeal (40g carbs) 1 scoop optimum whey (22g prot) 5g glutamine

Then 1hr later a whole food meal consisting of protein and carbs like my normal other meals.


That's kinda what your sayin here right? Also I've been researching the topic of creatine supplimentation either pre or post workout. I was just curious what your take on it is? Thanks for the help buddy and good luck. I have a feeling you are gonna be aweful close to the overall this comp.

Chuckles

[N10CT]

chuckles_345 ,

In my opinion you may want to get more carbs than that. You are bulking but between your pre, during and post workout you get less than 100grams of carbs at their most important time. Also don't be afraid of High Gly carbs. Adonis and Beast are cutting not bulking, try for a mixture of both.

[The Conqueror]

Originally posted by Beast
Don't be scared to have carbs pre/during/post workout. I will start gathering more info on Friday when this semester is over.

How did finals go? My last one was today! (Yeah, I'm a 30 year old perpetual student.) :D

[Beast]

I think they went well, but I don't know my grades yet.