How much Simple Carbs Post Workout?

[Niko49ers]

Complex Carbs and Protein I load up on Post Workout, how much simple carbs (sugars) should be taken in?

[TitanFB11]

id get ALL carbs PWO from simple sources.

then make your pwo meal consist of complex carbs.

an example of mine:

PWO-40g dextrose,5g creapure, bcaas/glutamine/EAA'S ect.....

PWO meal- 8oz salmon, 2 cups white pasta (cooked) with some green beans

[Niko49ers]

id get ALL carbs PWO from simple sources.

then make your pwo meal consist of complex carbs.

an example of mine:

PWO-40g dextrose,5g creapure, bcaas/glutamine/EAA'S ect.....

PWO meal- 8oz salmon, 2 cups white pasta (cooked) with some green beans

How come all from simple carbs? I dont have the supplements you do.

What I've been doing is:

Protein Shake
-2 Scoops Whey
-Banana
-Milk
-Peanut Butter
Bowl of Quaker Instant Oatmeal
Drink a glass of Orange Juice while the Shake/Oatmeal is being made. (thats about 25g sugar)

[bseidl]

Complex Carbs and Protein I load up on Post Workout, how much simple carbs (sugars) should be taken in?

it doesn't matter.

[TitanFB11]

well this is first off IMO...so.

with that being said, i dont take protein Immediately PWO. i take just straight 40g dextrose and a recovery product i use (muscle pharm recon)

then about 1.5 hrs later i have my pwo meal with protein and complex carbs.

reason i do this is because carbs (specially simple one) are digested much faster then protein and they digest even faster when theirs zero protein. which means insulin spikes higher, theredfore driving nutrients and aminos into muscles faster.

when you combine carbs with fats or protein, digestion is slowed and insulin response is slowed also.

just make sure your pwo meal has plenty of protein and dont wait to long to have it. specially if your not gana have protein pwo.

but you CAN have protein immediatly pwo. nothing wrong at all. this is just what i do.

what i suggest you do is this (since you dont have supplements as i do)

as soon as possible PWO have- 1-2 scps whey, some kind of fruit or a gatorade.

then 1-2 hrs later have- good source of protein with some complex carbs. (chicken/fish and rice or steak and potatoes) and some veggies if you want.

that sounds good to me but TBH, long as you got SOME kind of carbs and SOME kind of protein pwo, your set.

[Csnyd]

yep same here
40 grams dextrose 2 scoops isopure with water, immediately following training.

1 hour after training I eat a meal. This meal should be a hearty one with a solid protein source (chicken, fish, beef) complex carbs, and some healthy fats.

[Niko49ers]

Alright, sounds good man. Rep'd with my 15 reps. Lol.

[RealMenDeadLift]

You don't need simple carbs postworkout. You are just fine eating a whole meal when you are ready to

[Msaki75]

You don't need simple carbs postworkout. You are just fine eating a whole meal when you are ready to

^agree

You can honestly get carbs from any source post workout, but if it's your personal preference to get simple carbs its your call, i usually go for 60g usually from oats though

[aussieangie]

I dont have dextrose anymore, I now have 1 scoop of whey straight after I train with 5g creatine, 5g glutamine and either 1 Apple or 5 jelly baby lollies for the glucose.

Within 1 hr of working out I have some oatmeal, 1 cup of egg whites with cinnamon or 1 scoop of casein in with my oats.

I train in the evening, so I cant have a huge meal due to digestion problems before bed.

[snorkelman]

id get ALL carbs PWO from simple sources.

then make your pwo meal consist of complex carbs.

an example of mine:

PWO-40g dextrose,5g creapure, bcaas/glutamine/EAA'S ect.....

PWO meal- 8oz salmon, 2 cups white pasta (cooked) with some green beans

Typical of someone who gains knowledge from rumors or the fitness magazines which get most of their money from supplement ads.

OP, bseidl, RMDL, and Msaki75 are the ones you should be repping

[TitanFB11]

Typical of someone who gains knowledge from rumors or the fitness magazines which get most of their money from supplement ads.

OP, bseidl, RMDL, and Msaki75 are the ones you should be repping

are you retarted?

read what i said in my last sentence of my last post.

i said as long as he got some kind of protein and some kind of carb post training it dosent matter.

u feeling ok?

[snorkelman]

are you retarted?

read what i said in my last sentence of my last post.

i said as long as he got some kind of protein and some kind of carb post training it dosent matter.

u feeling ok?

You can do what you want, but when you are giving advice that is steering someone to the path that you are, don't expect anyone to sit on the fence if we think it is bad advice. You are clearly suggesting that simple carbs immediately post workout is optimal for the insulin spike and protein would slow that down. This is where you are like a sheep. I suggest that you search this forum for insulin spike and you will see that what you are doing is brotastical and unlikely to provide you with any better results. Sorry, but your logic is faulty, and the name-calling is getting a free pass this time around. Keep it up and negs start flowing.

[TitanFB11]

can you show me how im wrong about protein/fats slowing down the GI and insulin spike of carbs.

honestly im being serious.

i thought carbs are digested slower when combined with fats/protein.

[RealMenDeadLift]

can you show me how im wrong about protein/fats slowing down the GI and insulin spike of carbs.

honestly im being serious.

i thought carbs are digested slower when combined with fats/protein.

they are but why is that a problem?

[TitanFB11]

they are but why is that a problem?

well my thoughts were that,

if i take just carbs PWO along with my recovery prodcut (bcaas,glutamine,EAA's, ect..) since theirs no protein/fats, nutrients will be abosorbed better/quicker since carbs would be digested faster.

then later (about an hour or so) get my protein and more carbs in a meal.

[x-ray vision]

OP, you should have checked the stickies first. See this post. If you want to know more about 'spiking' post-workout see pages 3, 4, and 5 in a sample issue of Alan Aragon's Research Review linked to below.

http://user210805.websitewizard.com/...R-Jan-2008.pdf

TitanFB11, your questions are answered above also.

[devan7]

did you ever find the answer to your question? cuz everyone just says you dont need to which you dont but i think helps

[snorkelman]

did you ever find the answer to your question? cuz everyone just says you dont need to which you dont but i think helps

please explain how it helps. Does it help everybody or only if the person is engaged in a certain type of sporting event/exercise?

[alan aragon]

are you retarted?

read what i said in my last sentence of my last post.

i said as long as he got some kind of protein and some kind of carb post training it dosent matter.

u feeling ok?

Please do more reading up on this topic from scientifically sound sources before giving bad advice, thanks.

[WonderPug]

Please do more reading up on this topic from scientifically sound sources before giving bad advice, thanks.

The post you responded to is ~2.5 years old, so perhaps he's already done so

/bumper victim notification service.

[alan aragon]

The post you responded to is ~2.5 years old, so perhaps he's already done so

Ugh...

Gotta love accidentally responding to bumped ancient threads.

[rand18m]

Ugh...

Gotta love accidentally responding to bumped ancient threads.

Yep!!! At my age it happens frequently!!

[T3llLAllDE]

Why the **** do people spend money on dextrose or wax maze ****. Just throw a banana or some fruit juice in that bitch!!! One banana gets you 30grams of simple sugars plus vitamins and ****. Plus it's a hell of a lot cheaper and makes that shake taste good.

[Lincoln Biscuit]

it doesn't matter.

Agreed. You don't need quick acting carbs or protein pwo. This is a myth put out by supplement companies trying to sell you post workout products.

[soulffs]

cutandjacked.com article says 2:1 ratio carb protein, i personally take 40g simple carbs and 20g protein(my whey)

[weknow24]

Ugh...

Gotta love accidentally responding to bumped ancient threads.

blame it on the previous poster bumping a 2+ year thread

[TitanFB11]

LOL at My response 2 yrs ago. Pretty sure I was in the heavy red at that moment too.


Makes me feel better that people still think What I said was legit though.

[AlwaysTryin]

Why the **** do people spend money on dextrose or wax maze ****. Just throw a banana or some fruit juice in that bitch!!! One banana gets you 30grams of simple sugars plus vitamins and ****. Plus it's a hell of a lot cheaper and makes that shake taste good.

probably because they don't want fructose