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?
09-27-2010, 11:46 AM #1
low or high glycemic carbs after a workout?
09-27-2010, 11:51 AM #2
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High glycemic carbs are only necessary if you workout twice a day. Otherwise any carbs will do.
09-27-2010, 11:53 AM #3
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09-27-2010, 11:54 AM #4
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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.
09-27-2010, 11:55 AM #5
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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.
09-27-2010, 11:59 AM #6
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.
09-27-2010, 12:22 PM #7
09-27-2010, 12:23 PM #8
09-27-2010, 12:24 PM #9
09-27-2010, 12:26 PM #10
[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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