Simple carbohydrates after workout?

paolo59 · 09-19-2009, 06:00 PM

I have read that immediate post workout nutrition is of utmost importance to proper muscle recovery. I was reading that consuming simple carbohydrates within an hour and a half to two hours after working out is optimal. Does anyone else have any information regarding this? Simple carbs, fruits, and practically anything with sugar in it, are broken down much easier and faster, ensuring that muscle gets the nutrients that are required. Complex carbs are far better, obviously, for daily nutrition, and should make up the bulk of carbohydrates in the diet. I would be interested in anyone's experience and input. Thanks!

Slackadjuster · 09-19-2009, 06:43 PM

It depends on your goals....but your body is more likely to use them after a workout (and in the morning). When I was dieting, I had starchy carbs on WED and SAT night only.

Rackatak · 09-19-2009, 06:53 PM

Quote:

Originally Posted by paolo59

...I was reading that consuming simple carbohydrates within an hour and a half to two hours after working out is optimal. Does anyone else have any information regarding this? Simple carbs, fruits, and practically anything with sugar in it, are broken down much easier and faster, ensuring that muscle gets the nutrients that are required...I would be interested in anyone's experience and input. Thanks!

I eat a serving (about 15 pieces) of Gummy Bears or Sour Patch Kids and a 42 gram New Whey after every training session.

freebirdmac · 09-19-2009, 06:57 PM

http://forum.bodybuilding.com/showpo...postcount=3088

x-trainer ben · 09-19-2009, 07:27 PM

Quote:

Originally Posted by paolo59

I have read that immediate post workout nutrition is of utmost importance to proper muscle recovery. I was reading that consuming simple carbohydrates within an hour and a half to two hours after working out is optimal. Does anyone else have any information regarding this? Simple carbs, fruits, and practically anything with sugar in it, are broken down much easier and faster, ensuring that muscle gets the nutrients that are required. Complex carbs are far better, obviously, for daily nutrition, and should make up the bulk of carbohydrates in the diet. I would be interested in anyone's experience and input. Thanks!

After experimenting with this magical 30 min window i have decided that a pro shake and a bannana is perfect until i drive home to eat. We have shakes anyway and the banana is loaded with many helpful things. If you are an "elite" trainer you may want to be more specific but for most of us my combo works.

Fifty+ · 09-19-2009, 08:24 PM

Quote:

Originally Posted by paolo59

I have read that immediate post workout nutrition is of utmost importance to proper muscle recovery. I was reading that consuming simple carbohydrates within an hour and a half to two hours after working out is optimal. Does anyone else have any information regarding this? Simple carbs, fruits, and practically anything with sugar in it, are broken down much easier and faster, ensuring that muscle gets the nutrients that are required. Complex carbs are far better, obviously, for daily nutrition, and should make up the bulk of carbohydrates in the diet. I would be interested in anyone's experience and input. Thanks!

Actually, this subject has probably been debated to no end. Spiking your insulin and shuttling nutrients to muscle as fast as possible after a workout consists of way to much science for most of us to use as a guide. I got in the habit of simple carbs and whey protein when I started this journey and haven't changed. I know people who have switched to a slower metabolising starchy carb, oats, as their post workout carb mixed with whey. I think people should try different approaches over time and see how it pans out. I'm not so sure it's a good idea to stay on the same thing, as I have for 14 years....got to be a habit..

Murdok1741 · 09-19-2009, 08:31 PM

I would definitely recommend simple carbs (preferably liquid) combined with protein post workout, followed by a meal 1-2 hours later. The insulin response is the greatest when carbs and protein are mixed, rather than just carbs or protein alone. There is simply too much evidence supporting the importance of PWO nutrition, imo. Of course, everyone is different, and ultimately, you should go by how your body responds. Despite the abundance of evidence, it does not guarantee 100% success for everyone.
You should check out the book Nutrient Timing though, alot of good info, and more studies than you would think to ask for.

Bo_Flecks · 09-19-2009, 08:34 PM

Hey Paolo- I think this might answer the question you have. I've linked this before, but I think it's worth posting again.

It's a thread called, "The Perfect Supplementation Before/Following Exercise"

http://forum.bodybuilding.com/showthread.php?t=584191

It's a really good read with a ton of information, schedules on when to supplement with simple carbs depending upon your training goals, plus a whole lot of references to back it up.

I learned a lot from it. Check it out- Bo

egoatdoor · 09-19-2009, 09:51 PM

Quote:

Originally Posted by paolo59

I have read that immediate post workout nutrition is of utmost importance to proper muscle recovery. I was reading that consuming simple carbohydrates within an hour and a half to two hours after working out is optimal. Does anyone else have any information regarding this? Simple carbs, fruits, and practically anything with sugar in it, are broken down much easier and faster, ensuring that muscle gets the nutrients that are required. Complex carbs are far better, obviously, for daily nutrition, and should make up the bulk of carbohydrates in the diet. I would be interested in anyone's experience and input. Thanks!

You've been a member here for 3 years with 7000 posts and this is new news to you? This is basic bodybuilding nutrition 101 and is written about in any reputable book on training and the topic of numerous articles in the BB.com articles section.

paolo59 · 09-20-2009, 02:25 AM

Thanks for the responses. Nutrition, required calories, and diet are the most difficult component of working out, for anyone, at any age. I always have a protein shake after a workout, and do try to eat within two hours or so. It doesn't always work out as I would like, sometimes my workouts are rather late in the evening. I am forever coming across information that is "news" to me. Eating enough has always been my greatest challenge. Working out, hitting the weights is easy, making sure the diet is up to the goal has always been the sticking point for me. Thanks again for the information and input. I appreciate it.

boathead · 09-20-2009, 02:52 AM

i too thought this was bodybuilding nutrition 101. a post workout shake of simple carbs/protein in a 2 or 3 to 1 ratio. i've also read that for those that are limiting carbs in a weight loss scheme would best not limit them post workout.

i'm like fifty....i sort of have my routine down, and simply continue on my way. i have a protein shake, with skim milk and plenty of simple chocolate syrup. and use that to wash down yodels. plenty of simple carbs!

snorkelman · 09-20-2009, 03:47 AM

First off, bravo to OP for posting this question. Sure it may seem basic to some, but the reality is that questioning the why we do something is a very good place to be. Rather than just following what the bros at the gym (or even the fitness mags which are driven by their supplement ads) tell you to do, it is always good to question what is optimal.

For those of you who are adamant that fast carbs post workout really are optimal, can you explain why and to what group they are optimal?

As far as I can tell from what I have read, they are only optimal in a very very very very small select group of people, which probably make up less than 1% of the readers of this entire website.

That select group would be someone who is:

1: an endurance athlete who:

a. works out in a fasted state; and
b. works out for 90-120 minutes of continuous work on a single muscle group; and
c. has to compete with the same glycogen-depleted muscles within the same day.

Do you do all of those things? If yes, then you probably would be one of the few people on this website who would see a benefit from a high GI carbs like dextrose or WMS. Otherwise any carb source will be just fine to mix with your protein post workout.

The biggest factor of the above is working out fasted. Do you do that? If not, then the "window of opportunity" concept is really not a crucial issue for you. That's right, pre workout nutrition is as important if not more important than post-workout nutrition.

boathead · 09-20-2009, 04:04 AM

while i am not adamant, i nonetheless suggest you are reading stuff far different from me. i just took a cursory look at the articles section here, and none talk about your very selective group.

rather, they talk about bodybuilders, and glycogen replacement, and insulin responses. furthermore, and while i am not a computer geek and my search skills are poor, i recall studies that suggest that protein synthesis post workout is enhanced by simple carbs....better than protein alone.

anyway, it's all good, so long as we are trying to find our own pieces to our puzzle. i do agree that mindless following of bro science is ill advised, and i've fallen into that trap here far too many times. but here, it seems to be beyond the bro science stage. where is arlecchino...he always has a study at the ready!

**Arlecchino** · 09-20-2009, 05:51 AM

Quote:

Originally Posted by freebirdmac

http://forum.bodybuilding.com/showpo...postcount=3088

Quoted for emphasis.

snorkelman · 09-20-2009, 07:35 AM

Quote:

Originally Posted by Arlecchino

Quoted for emphasis.

Just so nobody misses it, from the note at the end of Alan's recommendations:

Quote:

Originally Posted by alan aragon

...the necessary insulin elevations for maximal net gains in protein balance are easily met without specific attempts at spiking it up.

JuicyAnimal · 09-20-2009, 08:25 AM

I use to do the high glycemic carbs with protein after weights. Lots of times it made me feel tired.

Then I switched to a shake with a mix of slow and fast carbs with whey and that was good.

But now I just wait 30 minutes and have a whole food meal. My goals have changed. I'm all about getting a lighter and more functional body as opposed to any mass.

Plus I think the food you eat prior to any exercise is what is going to matter. When you eat a good meal a few hours before exercise all the good stuff will be ready in your system to do it's repairs. Any meal after exercise is secondary.

mavrick77 · 09-20-2009, 09:32 AM

simple carbohydrates are great for replenishing glycogen stores after a workout.... however I have always advocated to much fruit can make you fat, because of the sugar. A new study was JUST RELEASED , for thoose of you that eat fruit after a workout for the sugar. this study basicly said that when fructose is converted to glycogen in the body, it can only be stored in the liver, and after that is full you have spillover and fatty acids and all that fun stuff. they also continued to say that fructose was the only sugar they found to have theese properties of only being able to be stored in the liver and NOT the muscles... so once again, get your simple sugars after your workout, but LIMIT your fruit intake.

rocketman44 · 09-20-2009, 09:45 AM

From what I understand, fruit is not as simple a sugar as many people might think. It doesn't seem to be recommended as a post-workout insulin response catalyst.

I eat some post-workout because it's 'light' - I don't want to feel weighed down after a workout, and I don't feel like eating much anyway.

Actually, I've seen gummy bears (M&F Magazine) recommended as a good post-workout snack. If you're gonna eat crap, I guess that's as good a time as any to do it.

paolo59 · 09-20-2009, 11:41 AM

Thanks again for the input! To be truthful, perhaps to my great shame, I had never read before of any great difference or distinction between simple or complex carbs post workout. The information in this thread is quite helpful!

**alan aragon** · 09-20-2009, 12:35 PM

Quote:

Originally Posted by mavrick77

I have always advocated to much fruit can make you fat, because of the sugar. A new study was JUST RELEASED , for thoose of you that eat fruit after a workout for the sugar. this study basicly said that when fructose is converted to glycogen in the body, it can only be stored in the liver, and after that is full you have spillover and fatty acids and all that fun stuff. they also continued to say that fructose was the only sugar they found to have theese properties of only being able to be stored in the liver and NOT the muscles... so once again, get your simple sugars after your workout, but LIMIT your fruit intake.

Link to the study please.

BuckSpin · 09-20-2009, 12:48 PM

Just sayin'...

BuckSpin · 09-20-2009, 01:08 PM

Just a FWIW in regards to post WO carbs:

As was mentioned earlier, certain carbs require absorbtion into the liver to be processed into glycogen. Maltose is not one of them. It is absorbed via the intestinal tract & converted into 2 glycogen molecules. What this means is that the whole issue of restoring liver glycogen, extra liver glycogen/fat, the time it takes, etc is avoided. It goes from intestine to blood stream to where it is needed. This is why you see many of the various -tose powdered carbs utilized as post WO carbs.

If it is important to you & you do not like the idea of basically an post WO suppliment that is nutrient-free (100% -tose/etc) keep this in mind:

The #1 naturally occuring source of maltose is........the humble sweet potato (per nutritiondata.com):

http://www.nutritiondata.com/facts/v...roducts/2947/2

Of its 11gms of carbs per 100gm serving, over 60% is maltose. Add in a lil' more in the form of straight glycogen and, if having a nutrient laden (screamin' in vitamin A) carb is important to you, it is a GREAT source.

I drink mine

**alan aragon** · 09-20-2009, 01:49 PM

Quote:

Originally Posted by BuckSpin

As was mentioned earlier, certain carbs require absorbtion into the liver to be processed into glycogen. Maltose is not one of them. It is absorbed via the intestinal tract & converted into 2 glycogen molecules. What this means is that the whole issue of restoring liver glycogen, extra liver glycogen/fat, the time it takes, etc is avoided.

Except that this concern is unsubstantiated.

BuckSpin · 09-20-2009, 01:57 PM

Quote:

Originally Posted by alan aragon

Except that this concern is unsubstantiated.

Agreed. If the individual feels it is important to them (substantiated or not), it is just an option if they want nutritional values as opposed to a scoop of something.

paolo59 · 09-20-2009, 07:01 PM

From what I can glean in this thread, sufficient nutrition should be ingested during the day prior to an early evening workout. That is something I am more than aware of, and do already. It makes sense to me that some simple carbs probably ought to be eaten right after a workout session. I think I'll try apples or peaches, perhaps some honey, I don't like "gummy bears," LOL but I might chomp on a small chocolate bar of some sort. Nutrition has always been the most difficult component for me in all of my workout endeavors. I find it difficult to eat what I think are sufficient amounts of food. I have no doubt that any extra calories in my diet, even those that aren't the "cleanest," would more than likely have very little negative effect on my overall progress. I want to add some decent size in the next 6 to 8 months. I'm looking to up my progress on the nutritional side of the equation.

Once again, I appreciate all of the responses and input from you folks. I have never been "let down" by the over-35 forum members. I do my best not to ask obviously "stupid" questions. Having taught for years, I am mindful of the fact that a question asked by one is more than likely a question that many others have had as well.

mavrick77 · 09-21-2009, 02:02 PM

Quote:

Originally Posted by alan aragon

Link to the study please.

Was in the latest issue of flex magazine... You will have to hunt it down. Choose not to believe me if you want, but it was a real study not just something flex put together. some people will argue and say I am making it up, I don't care, just trying to help you all out.

mavrick77 · 09-21-2009, 02:04 PM

Quote:

Originally Posted by BuckSpin

Just sayin'...

and Pudinowski (sp) worlds strongest man competitor ripped to shreds, eats 10 snickers bars a day....thats no BS.... does that mean snickers is good for you?

snorkelman · 09-21-2009, 02:06 PM

Quote:

Originally Posted by mavrick77

Was in the latest issue of flex magazine... You will have to hunt it down. Choose not to believe me if you want, but it was a real study not just something flex put together. some people will argue and say I am making it up, I don't care, just trying to help you all out.

Dude, relax. Many of us are open to research. While I can't speak for anyone else, I am curious to see that study, mainly because you said it was JUST released. However, it has been my experience that the stuff cited in the mags as "recent" usually is 6-12 months old. Thanks for the direction so we can try and hunt it down, but I suspect that it is a study that I have already seen and I am not sure I agree with the conclusion you (or Flex) reached.

From a quick search on the web, I see an article in Sept 2009 Flex in a section called ADVANCED NUTRITION that addresses "Popsicles versus fruit bars" God, I hope that's not where this study is referenced.

mavrick77 · 09-21-2009, 02:09 PM

Quote:

Originally Posted by snorkelman

Dude, relax. Many of us are open to research. While I can't speak for anyone else, I am curious to see that study, mainly because you said it was JUST released. However, it has been my experience that the stuff cited in the mags as "recent" usually is 6-12 months old. Thanks for the direction so we can try and hunt it down, but I suspect that it is a study that I have already seen and I am not sure I agree with the conclusion you (or Flex) reached.

I can't find that exact study, but here is another from july 2008....

http://www.upi.com/Health_News/2008/...9071216965545/

**alan aragon** · 09-21-2009, 02:13 PM

Quote:

Originally Posted by mavrick77

Was in the latest issue of flex magazine... You will have to hunt it down. Choose not to believe me if you want, but it was a real study not just something flex put together. some people will argue and say I am making it up, I don't care, just trying to help you all out.

Do you know what the limitations of the study were? Oftentimes, research cited in the lay press is barely relevant or applicable in terms of the dosage, study sample, and context. I'd advise you to question everything you read.