Post-Workout: Glucose

[KristijanM]

Hi All,

I went into my local GNC store to get my protein today, and a guy floating around the store asked if I was adding any glucose powder to my shake post-workout.

I'm not, which is why I'm here asking the question.
Are there any benefits in adding glucose to you protein shake post workout?

-Kristijan

[kalagan]

yes. Right after you workout you need to drink a shake of Whey + carbs (fast sugar with low GI, like frustose, dextrose, etc...).

the good proteins/carbs ratio is at least 1:2; example : 50 grs of protein + 100 grs of fructose.

Your muscles need sugar after an intensive workout, it'll also help the protein to "feed" your muscles faster.

[LayzieBone085]

not true ^^^^ the guy is simply trying to sell you the bro science that everyone believes.

Thinking your body needs high gi carbs right after a workout isnt 100% true, most studies done on ppl with high GI carbs are trained athletes or fasted individuals, if you have some what decent pre-workout nutrition or some nutritoni before hitting the gym, the chance that the nutrients are still flowing through your body is quite evident, so the need to "Spike Inuslin" post-workout isnt 100% necessary, getting carbs post-workout does help in transferring of amino acids and helps protein synthesis, so the carb choice is up to you, it would be perferred to get something with nutritional value, such as milk, oats, fruit, having some dex or glucose mixed in wont kill you , but to make it a big hit of 60-100g of dextrose is just not necessary.

[in10city]

Originally Posted by KristijanM

Hi All,

I went into my local GNC store to get my protein today, and a guy floating around the store asked if I was adding any glucose powder to my shake post-workout.

I'm not, which is why I'm here asking the question.
Are there any benefits in adding glucose to you protein shake post workout?

-Kristijan

This question has been beaten to death

Benefits are debateable and depend on the individual, their training, and nutrition surrounding the exercise bout.

For most people, there is not any benefit over a more wholesome carbohydrate source. Insulin spiking is not typically needed.

[kalagan]

So we do'nt need carbs at all after a training seesion or jsut like 30-50 grs ? I'm confused....

I'l aways heard saying and read that we NEED carbs after a workout....

[in10city]

Originally Posted by kalagan

So we do'nt need carbs at all after a training seesion or jsut like 30-50 grs ? I'm confused....

I'l aways heard saying and read that we NEED carbs after a workout....

You don't necessarily NEED carbs since like I siad there are many factors here that would need to be considered

However, some will benefit you and most people don't need to gorge on tons of high GI carbs as lower GI carbs (wholesome) can get the job done just as well.

[KristijanM]

I have my post workout shake about 30mins after my workout (the time it takes for me to shower and walk over to my office). Then about 30mins later, I have oats with low fat milk.

I guess given that, I wouldn't benefit from adding any glucose to my shake.

Thanks all

-Kristijan