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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09-27-2010, 10:46 AM #1
low or high glycemic carbs after a workout?
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09-27-2010, 10:51 AM #2
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09-27-2010, 10:53 AM #3
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09-27-2010, 10:54 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.
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09-27-2010, 10:55 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.
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09-27-2010, 10:59 AM #6
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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09-27-2010, 11:22 AM #7
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09-27-2010, 11:23 AM #8
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09-27-2010, 11:24 AM #9
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09-27-2010, 11:26 AM #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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02-23-2015, 04:02 PM #11
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I've always been wondering this same thing sometimes after a workout I'll eat poptarts with my protein shake bc of the high GI of the poptarts and the insulin spike that comes w/ it but other times I'll have a full meal alongside my protein shake and I'm trying to find the proper balance (if there is one) between the two.
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02-24-2015, 08:03 PM #12
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02-24-2015, 08:11 PM #13
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02-24-2015, 08:30 PM #14
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[QUOTE=BeauFlexington;1342516201]If you guys read some stickies about stuff that actually matters, rather than wasting time on old dead threads of inconsequential minutiae, you improve your chances of leaving the Land of The Emaciated Camp Prisoners by at least eleventy-hundred percent.[/QUOTEF]
Francis, I can only presume it is exhausting pouring through inconsequential threads of minutiae and handing down such extensive knowledge as "read the stickies", therefore I can forgive your math error of "eleventy-hundred percent". While your miscalculation of my emaciated camp prisoner potential is a minor oversight, it appears this burden is having an even greater affect on your sense of humor.
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