Post workout glucose how much??

crotalus667

Ok Im taking 2 scoops of on’s gold standard whey in my post workout shake and im going to be adding a scoop of cell mass to that , my question is about the amount of glucose to add to my shake I read some where I think it was on bb.com it should be .8 of a gram per kilo of body weight that would put me at 74 grams (im 93kg about 30%body fat ) which sounds very high to me given the calories in glucose (im trying to cut body fat at the moment ) can any one confirm weather or not this number is right or wrong ?? If it is wrong how far off the mark am I ??

Ps
The post workout shake is immediately after the workout I usually down it as im leaving the gym, how long after the shake should I wait before eating a solid meal ??

mack1

Yeah that sounds about right, they say .4g per kg of bodyweight for protein and .8g/kg carbs for the PWO. Aparently the ideal is 1/2 dextrose 1/2 maltodextrin, but I by the big bag of Glucose in tesco for like 99c and bung that in instead cheaper than buying the fancy dextrose, it;s all the same AFAIK!

As for the amount of carbs, it does seem a lot, but PWO is the one time you can do that, if you're training hard enough they will be needed. Bust your ass in the gym and get them into you! On a cut I would ease of the carbs other times but maintain the carbs in the pre and post workouts.

As for PPWO meal I reckon between 1 and 2 hrs after the shake is pretty good. There are some good articales on bb.com around pre&post WO nutrition!

All the best
M

crotalus667

mack1 wrote:

Glucose in tesco for like 99c and bung that in instead cheaper than buying the fancy dextrose,

Thanks for the confirmation

Is glucose not dextrose ?? If I recall on the back of the pack of glucose I got from superquinn (shamrock brand) the ingredients listed where 100% dextrose (monohydrate I think )

mack1

yeah it is - by fancy dextrose I mean the stuff you buy in from from supplement makers that is specifically sold as a supplement, it's the same stuff but just costs a lot more.

Maltodextrin is similar but not exactly the same, it's a while since I read the bb.com article that explained it - but from what I've read using 100% dextrose (or glucose) is fine. I'm sure g'em can explain the exact differences in molecules if you really want to know - or its mentioned in the bb.com articles, just search for post-workout nutrition articles.

yomchi

Simple formula is for every gram of protein, you add 2 grams of carbs. Work it out from the nutritional break down on the glucose box how much carbs are in 100g and go from there.

Hanley

I'm 97kg and would take in about 80-90g of carbs and 40ish g of protein postworkout.

If you're looking to drop some body fat then lose the carbs from somewhere else during the day. The PWO window is really supwer important when it comes to recovery and growth. Don't sacrifice gains you could be making there out of a fear of not losing fat. Just have re-jig with the rest of your day or have a half portion of rice/pasta/potatos or whatever carbs source you have with you days main meal.

crotalus667

Hanley wrote:

. Just have re-jig with the rest of your day or have a half portion of rice/pasta/potatos or whatever carbs source you have with you days main meal.

yep it looks that way .im rejiging most of my entire diet for Monday I sort of went off it a bit the last 2 weeks so im heading back down the ultra clean track, it will more than likely be very low in carbs (for a short while any way) with the exception of pre and post workout .