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  1. #1
    Registered User sebbbi91's Avatar
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    low or high glycemic carbs after a workout?

    I'm a bit confused about the post workout carbs. I personally use dextrose for post workout but some say that low glycemic carbs like oats are just as good or even better.
    But low glycemic carbs don't spike the insulin levels like high GI carbs which is needed to transport the amino acids into the muscles you've trained.
    So why should low GI carbs be better? Is there any advantage? Or should i combine low and high GI carbs in my post workout meal?
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    Registered User landonx91's Avatar
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    Originally Posted by sebbbi91 View Post
    I'm a bit confused about the post workout carbs. I personally use dextrose for post workout but some say that low glycemic carbs like oats are just as good or even better.
    But low glycemic carbs don't spike the insulin levels like high GI carbs which is needed to transport the amino acids into the muscles you've trained.
    So why should low GI carbs be better? Is there any advantage? Or should i combine low and high GI carbs in my post workout meal?
    I would combine low and high glycemic carbs such as oatmeal and bananas postworkout. Having dextrose vs. having oats will not make a difference, and imo oats will give you more desirable results.

    High glycemic carbs are only necessary if you workout twice a day. Otherwise any carbs will do.
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  3. #3
    Registered User BobbyHeinz's Avatar
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    High GI my friend. Some folk argue it doesn't make a difference but I always play it safe and stick to some gatorade or jellybeans or something similar
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    Honestly I could sit here and cite many reputable sources that support either side. I like to eat a mix of the two myself. The problem with the GI itself is that it is based on a study in which participants consumed 50g of carbohydrates worth of ONLY the food being studied with no other food being eaten. So while it is true that some carb sources will be absorbed faster and cause a higher insulin response, it is horribly skewed information once you are eating an actual meal.
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  5. #5
    Custom User MikeK46's Avatar
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    A proper pre-WO meal is enough to elevate insulin levels many times above baseline for several hours, which is sufficient for anti-catabolic effects and transport of amino acids to muscle.

    As far as carbs Post-WO...post-WO glycogen resynthesis is biphasic and the first phase immediately PWO is a rapid resynthesis that is completely insulin-independent. Any slow digesting carb source (milk, rice, potatoes, etc) is fine. It does not do you any benefit to have high GI carbs to spike insulin at this point, especially something like dextrose which is completely devoid of micronutrients, antioxidant, etc. found in whole foods. Steak & potatoes would be a better option.
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  6. #6
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    Originally Posted by sebbbi91 View Post
    I'm a bit confused about the post workout carbs. I personally use dextrose for post workout but some say that low glycemic carbs like oats are just as good or even better.
    But low glycemic carbs don't spike the insulin levels like high GI carbs which is needed to transport the amino acids into the muscles you've trained.
    So why should low GI carbs be better? Is there any advantage? Or should i combine low and high GI carbs in my post workout meal?
    The whole point of the high GI carbs is to flood your body with the insulin that you've been saving up all day because it'll act as the bus that delivers the AA's/Protein/Fun/love to your muscles blah blah blah. (Ideally)

    I think it's probably fine that you're eating PERIOD after a workout, regardless of what it is. Don't buy too much into the insulin stuff...I can't imagine that the results you'll gain from it will be enough to make you glad you stressed this much about your post workout meal.
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  7. #7
    Registered User sebbbi91's Avatar
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    Thanks for the replies.
    My current post workout meal: - 30g whey
    - 300ml skimmed milk
    - 80g dextrose
    - 5g glutamine

    Shall i replace the 80g dextrose for 50g of oats and 30g of dextrose?
    Would that be better?
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    Banned samcanadian's Avatar
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    Originally Posted by sebbbi91 View Post
    Thanks for the replies.
    My current post workout meal: - 30g whey
    - 300ml skimmed milk
    - 80g dextrose
    - 5g glutamine

    Shall i replace the 80g dextrose for 50g of oats and 30g of dextrose?
    Would that be better?
    I think any kind of supplement for a post workout shake that ISN'T Whey protein is kind of a waste of money, considering there are far cheaper alternatives that you can get naturally in foods instead.

    Drop the glutamine and dextrose and just use oats, I'd say...
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  9. #9
    Registered User sebbbi91's Avatar
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    Originally Posted by MikeK46 View Post
    A proper pre-WO meal is enough to elevate insulin levels many times above baseline for several hours, which is sufficient for anti-catabolic effects and transport of amino acids to muscle.

    As far as carbs Post-WO...post-WO glycogen resynthesis is biphasic and the first phase immediately PWO is a rapid resynthesis that is completely insulin-independent. Any slow digesting carb source (milk, rice, potatoes, etc) is fine. It does not do you any benefit to have high GI carbs to spike insulin at this point, especially something like dextrose which is completely devoid of micronutrients, antioxidant, etc. found in whole foods. Steak & potatoes would be a better option.
    The dextrose i take has a multivitamin-complex.
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  10. #10
    Registered User sebbbi91's Avatar
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    [QUOTE=samcanadian;553572853]I think any kind of supplement for a post workout shake that ISN'T Whey protein is kind of a waste of money, considering there are far cheaper alternatives that you can get naturally in foods instead.

    Drop the glutamine and dextrose and just use oats, I'd say...[/QUOTE

    Ok i'll try that.
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