Hey buddies, so I have been reading up on the importance of carbs after a workout to initiate an insulin spike so more nutrients can be absorbed. My question is what ratio of dextrose and malto should I have in my shake and how much grams of each? Also I have heard it is better to take the malto/dextrose, wait 10 minutes, then take your protein. Any reason behind this? The dextrose and malto are both from Now supplements.
05-19-2011, 08:15 PM #1
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Maltodextrin+Dextrose in my post workout shakeInfinite Labs Juggernaut (log) http://forum.bodybuilding.com/showthread.php?t=132722533
Higher Power Glutamine (log) http://forum.bodybuilding.com/showthread.php?t=132498683
05-19-2011, 08:16 PM #2
05-19-2011, 08:30 PM #3
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its good to replenish carbs, yes
but dont think you need an amazing ratio to benefit most
and why would you pay for dextrose when you can just have honey in which all the carbs are dextrose and it tastes better??Compete in Powerlifting, not bodybuilding.
527.5kg/1163lb total at 81kg/179lb as Sub-Junior at IPF competition 7th Dec 2012.
05-19-2011, 10:31 PM #4
The sad thing is the OP is actually serious.
Ill be nice and post this for you OP, go have a look at some myths dispelled by Alan Aragon in this article, sounds like you need to read it. http://fitnfly.com/learn-about-food/nutrition-facts
In regards to your question
Alan: The post-exercise “anabolic window” is a highly misused & abused concept. Preworkout nutrition all but cancels the urgency, unless you’re an endurance athlete with multiple glycogen-depleting events in a single day. Getting down to brass tacks, a relatively recent study (Power et al. 2009) showed that a 45g dose of whey protein isolate takes appx. 50 minutes to cause blood AA levels to peak. Resulting insulin levels, which peaked at 40 minutes after ingestion, remained at elevations known to max out the inhibition of muscle protein breakdown (15-30 mU/L) for 120 minutes after ingestion. This dose takes 3 hours for insulin & AA levels to return to baseline from the point of ingestion. The inclusion of carbs to this dose would cause AA & insulin levels to peak higher & stay elevated above baseline even longer.
So much for the anabolic peephole & the urgency to down AAs during your weight training workout; they are already seeping into circulation (& will continue to do so after your training bout is done). Even in the event that a preworkout meal is skipped, the anabolic effect of the postworkout meal is increased as a supercompensatory response (Deldicque et al, 2010). Moving on, another recent study (Staples et al, 2010) found that a substantial dose of carbohydrate (50g maltodextrin) added to 25g whey protein was unable to further increase post-exercise net muscle protein balance compared to the protein dose without carbs. Again, this is not to say that adding carbs at this point is counterproductive, but it certainly doesn’t support the idea that you must get your lightning-fast post-exercise carb orgy for optimal results.
Something that people don’t realize is that there’s no “magic anabolic window” that’s open for a short period of time near the workout & then rapidly disappears. As a result of a single training bout, the receptivity of muscle to protein dosing can persist for at least 24 hours (Burd et al, 2011).
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