raw oats v dextrose in pwo shake

maradona10

Are blended raw oats suitable as a carb source in a pwo shake. Can they be digested when used this way?

also is dextrose ok to use considering that using a 2:1 ratio of carbs to protein pwo adds up to a lot of sugar to take in in one go

sorry if these qs have been answered before but i done a search and found nothing

Hanley

How much carbs and protein are you planning on taking? 2:1 is only helpful if you give us at least one figure!!!

I'd go with dextrose over the oats personally. Purely because I think it would be easier to consume.

maradona10

i was using 50g carbs and 25g protein pwo.

50g of dextrose is a lot of sugar in my opinion. i was thinking that it could not be good for you

do you know if raw oats can be digested

thanks for reply

Hanley

maradona10 wrote: »

i was using 50g carbs and 25g protein pwo.

50g of dextrose is a lot of sugar in my opinion. i was thinking that it could not be good for you

do you know if raw oats can be digested

thanks for reply

50g of sugar is nothing post workout. A 380ml bottle of Lucozade energy has 65g of carbs in it. Post workout you NEED that much to recover. Seriously. What do you weigh and what are your goals? If it's weight/muscle gain 50g is too low imo.

As for raw oats, no idea.

rubadub

Someone asked a similar question about white/brown pasta in another thread. G'em was saying stick with the wholemeal.

The thing is it is usually recommended to have simple carbs PWO as they are quickly absorbed. So in that case is white pasta ok.

I would not like dextrose or oats in a shake. I use my PWO time to indulge in sugary snacks that I actually love the taste of.

Also people talk of eating immediately after a workout, so I tend to eat before and during workouts. If it is important to eat immediately after, I figure I am fine if it is already in you and only starting to digest. People talk of only being able to process Xgrams of protein per hour. Well the last time I was ill I got sick and saw chicken from hours before hand, so it is digested over time.

So at least with wholemeal stuff you are getting some nutritional value from it rather than just the carbs. So could you eat low GI carbs prior to a workout, which will feed you energy during the workout, and continue on afterwards?

Raw oats are fine to eat, if that was a worry, i.e. uncooked. Muesli usually consist of a lot of raw oats.

maradona10

I weigh 12st give or take.

What amount of carbs and protein per pound should I be using?

Reyman

I may stand corrected here but I think oats are not at all suitable as a PWO shake. The idea of the PWO is to take a considerable amount of carbs which are easily digested (high GI) within 20 mins of the finish of your workout to aid recovery. Glucose or any sugary substitute will meet this requirement. A couple of bananas may also do but I remember reading that fructose is not as suitable a sugar for a PWO meal.

Oats are ideal if you can want slow release carbs eg. in the morning. They feed you for many hours (the opposite of a PWO shake).

Having said all this, I take the OP's original point that taking a lot of raw sugar doesn't seem a great idea at any time and I'm afraid I can't comment on whether this does any actual medical harm

nibble

Reyman wrote: »

I may stand corrected here but I think oats are not at all suitable as a PWO shake. The idea of the PWO is to take a considerable amount of carbs which are easily digested (high GI) within 20 mins of the finish of your workout to aid recovery. Glucose or any sugary substitute will meet this requirement. A couple of bananas may also do but I remember reading that fructose is not as suitable a sugar for a PWO meal.

Oats are ideal if you can want slow release carbs eg. in the morning. They feed you for many hours (the opposite of a PWO shake).

Having said all this, I take the OP's original point that taking a lot of raw sugar doesn't seem a great idea at any time and I'm afraid I can't comment on whether this does any actual medical harm

Thats why a mix of some fast digesting is good, you get a nice supply of carbs right away and for the next few hours. Also the post workout "window" is actually fairly big.
Cooking the oats also serves to break them down reducing the time required for digestion, hence I always cook em before putting them in my shakes, makes them blend a lot better too.

maradona10

Reyman I think bananas are not suitable as the fruit sugar(fructose) is stored in the liver and wont go to the muscles straight away.

Nibble maybe your right. A mix of dextrose and oats might work but im still not too sure about taking that much sugar in one go

oats might be a better idea pre workout.

i thought id get the definitive answer here but no one seems to know for sure

nibble

maradona10 wrote: »

Reyman I think bananas are not suitable as the fruit sugar(fructose) is stored in the liver and wont go to the muscles straight away.

Nibble maybe your right. A mix of dextrose and oats might work but im still not too sure about taking that much sugar in one go

oats might be a better idea pre workout.

i thought id get the definitive answer here but no one seems to know for sure

There's no need to be reluctant abot eating "sugar" after a hard workout, if it helps call it a carbohydrate. That's all it is, "sugar" is not bad for you it's just that an excess of fast digesting carbs when you don't need them should be avoided, but you definately do need them PWO.

Khannie

rubadub wrote: »

I use my PWO time to indulge in sugary snacks that I actually love the taste of.

Bingo. Eat some biscuits PWO. I do. Jaffa cakes are a winner. Much nicer than shoving a load of dextrose in a shake.

justsomebloke

sorry I still love the taste of orange RAM and so look forward to PW as it is the only time I can have it

maradona10

how many jaffa cakes for a 168lber?

rubadub

maradona10 wrote: »

how many jaffa cakes for a 168lber?

A yard!;)


Jaffa cakes are very light, like ryvitas. So they are good for people whos problem is portion control (most people!)

I get toffee cakes in tescos, they are low in fat but very high in sugar and white flour.

You have to treat yourself sometime, otherwise you might fall off the wagon. I would not really enjoy a shake with glucose in it. So I would not force it down, especially when the alternative is something I love the taste of.

Many here take RAM and enjoy it, I still love my cakes & sweets. I have never had RAM but I could not think of a drink I would like more than my cakes, well maybe vodka

maradona10

can somebody clear this up

how much carbs should be consumed per pound post workout?

Hanley

maradona10 wrote: »

can somebody clear this up

how much carbs should be consumed per pound post workout?

How hard are you training? Weights or cardio? What's your rest periods like? How many sets and reps are you doing? How long are you training for??

There's waaaaay too many variables to try and give a blanket one size fits all recommendation.

30g of protein and 60g of carbs is probably a good enoguh starting point tho.

maradona10

im training 6 times per week.

3 weights and 3 team sessions or cardio

weights are either for 3 reps with 5mins rest between sets

or

8-12 reps with 1 min rest between sets

i presume more carbs would be needed on the 8-12rep days and long running/endurance sessions. am i right?