I've been reading alot of conflicting advice when it comes to post workout carbs. I take creatine after my workout with gatorade and about 30 minutes later I have a protein shake followed by a whole food meal two hours later. Is this ok, or should I just eat some oats after my workouts along with my other supplements? Pls help clear up the confusion!!!
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06-19-2006, 07:20 PM #1
Simple carbs or Complex carbs post workout
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06-19-2006, 07:25 PM #2
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06-19-2006, 07:32 PM #3Originally Posted by drglfrHALEO Lead Forum Representative
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06-19-2006, 08:13 PM #4That is always going to be a debate regarding simple or complex carbs. Personally I use simple carbs 50/50 dex/malto mix post workout then 45 minutes later consume a whole food meal. Others will argue to not use simple carbs because of the insulin spike and the possible fat gain from using dextrose or maltodextrin. To each his ownAdmin at True Sport Supplements Inc.
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06-19-2006, 08:31 PM #5Originally Posted by bodybuilder420HALEO Lead Forum Representative
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06-19-2006, 08:59 PM #6
original poster, you should be taking your PWO protein FIRST...before your gatorade and creatine...actually, I would just throw the creatine in the protein shake ad call it a day...then have a meal or another shake an hour later.
As for carbs...its all about the OATS...although a 50/50 oats/dextrose mix could be beneficial too...
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06-20-2006, 09:38 AM #7
When you finish a weight training session your glycogen levels are depleted. Your muscle tissue is damaged and you are in an energy deficit. These are precursors to catabolism. Your goal is to replenish your glycogen levels and refuel as quickly as possible. Simple carb is the superior option here. Faster digestion. The period following weight training is when you are also at your most anabolic. As far as the insulin arguement goes there are 2 things to consider. Insulin is anabolic. It's a growth hormone. Most people know that an insulin spike when you are in a sedentary state is bad because it only promotes the shuttling of energy to fat. BUT, an insulin spike in an anabolic state (post-workout) and caloric deficit (also post-workout) promotes shuttling of nutrients to muscle cells and damaged tissues where they are needed. Why do you think insulin is such a heavily abused substance among pro bb'ers? Secondly, When you are in an extreme energy deficit post-workout, consuming ANYTHING simple sugar, complex carb, sand for that matter, will result in similar extreme spikes in insulin. So all things being equal, the carb that digests the fastest is obviously the best. At all other times, avoid simple sugars like the plague, but immediatly post-workout is definitely the time when you want to put them to work.
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06-20-2006, 10:06 AM #8
As with most things, there is no black and white answer. It depends on your phenotype and genotype, it depends on your training style, and it depends on your goals.
Simple sugars work great for ectos, not so much for everyone else.
From a body composition standpoint, most people would do best from a combination of simple and complex carbs.DS and ID Mag, 'nuff said. For now.
"Do as I say, not as I do."
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06-20-2006, 11:08 AM #9Originally Posted by xerox
I change CHO doses to body comp goals. If I train twice a day for performance, I use majority simple with a mix of complex. If I train Twice a day for fat loss, I use a majority complex carbs. I sometimes do not even use carbs post workout..BLASPHAMEY!!!!
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06-20-2006, 11:13 AM #10
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06-20-2006, 11:15 AM #11
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06-20-2006, 11:24 AM #12
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06-20-2006, 11:27 AM #13
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06-20-2006, 11:50 AM #14
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06-20-2006, 12:17 PM #15
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06-20-2006, 01:23 PM #16
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