Best & Cheapest Post Workout Meal

[RB12]

Originally Posted by alb_tex

AbcBodybuilding

This is the best research that I have found on PWO nutrition. It does however include high GI carbs within the "Window of Opportunity.

TEX

i'm sorry, but I have to respectfully disagree here. I would like to see the underlying research for this. new studies are showing that high gi carbs are not necessary. further, the attached article talks about supplementing with oral glutamine, but agian, current studies show that oral glutamine has little or no benefit

[Joseph]

Originally Posted by RB12

i'm sorry, but I have to respectfully disagree here. I would like to see the underlying research for this. new studies are showing that high gi carbs are not necessary. further, the attached article talks about supplementing with oral glutamine, but agian, current studies show that oral glutamine has little or no benefit

Any one who has a 1/2 way descent understanding of how the digestive and endocrine system's work can tell you that high GI carbs (such as Dextrose) will cause an insolence spike, the insulin spike will help get nutrients (mainly protein and glucose in this case) to where you want them to go a good bit faster (which is key right after you work out). The Hi GI carbs will also help replenish you glycogen storage (which is now depleted) much faster. This will also help reduce major fatigue right after a work out, and reduce Delayed onset soreness.

As fare as the glutamine goes, your right... I wouldn't write it off quite so quickly as a useless supplement, but you are right. 90% or the glutamine you take in orally is absorbed in thesmall intestine and never makes it to your skeletal muscle. And out of that 10% that does make it 90% of that is gone with in 1 hour. So, ya... Glutamine isn't the awesome supp that everyone thought it might be a few years back.

[RB12]

Originally Posted by Joseph

Any one who has a 1/2 way descent understanding of how the digestive and endocrine system's work can tell you that high GI carbs (such as Dextrose) will cause an insolence spike, the insulin spike will help get nutrients (mainly protein and glucose in this case) to where you want them to go a good bit faster (which is key right after you work out). The Hi GI carbs will also help replenish you glycogen storage (which is now depleted) much faster. This will also help reduce major fatigue right after a work out, and reduce Delayed onset soreness.

I do not disagree that a spike will occur and I am sorry if I gave you that impression. However, the bigger debate is whether or not the spike is necessary and to what extent.


Although high gi carbs will replenish glycogen stores faster then low gi carbs, glyogen stores dont need to be replenished fast for a bodybuilder as they do for a competitor, endurance athlete, etc. Further, it can be especially problematic if you are cutting bc an increase in insulin can increase fat without an increase in caloric intake. Finally, taking too much high gi like dextrose post workout can lead to adipose accumulation, while too little can lead to one's muscles looking "flat".

By using low gi carbs post workout, blood sugar increases at a more steady rate creating more stable insulin levels, which in turn leads to a continuous anabolic period. The other benefit is that the lower digetion rate there creates less of a risk of over doing it and causing fat gain.

Finally, on a larger scale, the body can modify its sensativity with low gi carbs causing decreased insulin sensitivity.

[Joseph]

Originally Posted by RB12

I do not disagree that a spike will occur and I am sorry if I gave you that impression. However, the bigger debate is whether or not the spike is necessary and to what extent.


Although high gi carbs will replenish glycogen stores faster then low gi carbs, glyogen stores dont need to be replenished fast for a bodybuilder as they do for a competitor, endurance athlete, etc. Further, it can be especially problematic if you are cutting bc an increase in insulin can increase fat without an increase in caloric intake. Finally, taking too much high gi like dextrose post workout can lead to adipose accumulation, while too little can lead to one's muscles looking "flat".

By using low gi carbs post workout, blood sugar increases at a more steady rate creating more stable insulin levels, which in turn leads to a continuous anabolic period. The other benefit is that the lower digetion rate there creates less of a risk of over doing it and causing fat gain.

Finally, on a larger scale, the body can modify its sensativity with low gi carbs causing decreased insulin sensitivity.

You have some excellent points. I have some well rounded experiences with both endurance sports, and with bodybuilding so I do look at it from both those points of view, and for the most part you are right about the quick glycogen replenishment not being very important to bodybuilders.

As fare as the increase in fat goes from the insulin spike that isn’t something I would worry about to much. During and right after you work out is when your muscles are the most sensitive to insulin. It usually will take a little tweaking to figure the right amount to take in with out taking in to much low GI carbs right after a work out, but once you figure out the optimal number for you, it shouldn’t be to much of a problem for most people (though some are more sensitive to fat storage than others). I believe in mixing both High GI and Low GI carbs in my post work out shake so that when the insulin spikes it doesn’t crash afterwards.

I personally also take in some dextrose while I work out. This will keep my insulin levels elevated during the work out to take more advantage of IGF-1.

Your final note is a VERY good one. As the opposite could potentially go with high GI carbs which in the long run could cause negative affects such as diabetes in the long run (which would be VERY bad!!!), so that would be a very good argument on your side.

[RB12]

Originally Posted by Joseph

You have some excellent points. I have some well rounded experiences with both endurance sports, and with bodybuilding so I do look at it from both those points of view, and for the most part you are right about the quick glycogen replenishment not being very important to bodybuilders.

As fare as the increase in fat goes from the insulin spike that isn’t something I would worry about to much. During and right after you work out is when your muscles are the most sensitive to insulin. It usually will take a little tweaking to figure the right amount to take in with out taking in to much low GI carbs right after a work out, but once you figure out the optimal number for you, it shouldn’t be to much of a problem for most people (though some are more sensitive to fat storage than others). I believe in mixing both High GI and Low GI carbs in my post work out shake so that when the insulin spikes it doesn’t crash afterwards.

I personally also take in some dextrose while I work out. This will keep my insulin levels elevated during the work out to take more advantage of IGF-1.

Your final note is a VERY good one. As the opposite could potentially go with high GI carbs which in the long run could cause negative affects such as diabetes in the long run (which would be VERY bad!!!), so that would be a very good argument on your side.

it defeinitely sounds as though you have formulated your opinion based on actually experience, not mindlessly spewing the empty rhetoric

I am an advocate of weighing the science with reality and imo and ime, low gi just doesnt cut it... i hate the peak and valley feeling. But I am glad to hear that you have found a system that works for you.

[w0cyru01]

I just ordered fast recovery PWO from trueprotein.com...someone else on another board built a formula similar...but this is cheaper and he recommended it as well. I'll see how well it works and then go from there.

30% Maltodextrin
30% Dextrose
25% Hydrolyzed Whey Protein High Grade
10% Glutamine Peptides
5% Branched Chain Amino Acids (BCAA's)