Best PWO ingredients?

Jimmy Bottlehead

Hey all.

Quick question - I know after a workout, you obviously take in protein, and also carbs. The Carbs are to provide an insulin spike. But what I'm wondering is whether to combine whey protein with:

a) Oats

or

b) Lucozade Sport.

This is alongside creatine and glutamine.



Any ideas??

dave80

Jimmy Bottlehead wrote: »

Hey all.

Quick question - I know after a workout, you obviously take in protein, and also carbs. The Carbs are to provide an insulin spike. But what I'm wondering is whether to combine whey protein with:

a) Oats

or

b) Lucozade Sport.

This is alongside creatine and glutamine.



Any ideas??

lucozade would be the better off the 2 (fast digesting carbs)

g'em

Ideally a simple sugar i.e. Lucozade; complex carbs like oats only elicit a moderate insulin response.

Alternatively buy a tub of dextrose from a good supermarket for a measly few quid and add it to the whey + glutamine + water

Khannie

Someone correct me if I'm wrong, but the carbs are to replace glycogen quickly. You should generally be using simple carbs / high gi carbs to achieve this (they're absorbed quickly, and the associated insulin spike helps get the carbs into your muscle quicker). Oats wont do this. Glucose / dextrose will.

For what it's worth, my own PWO shake consists of this:
whey
dextrose
cocoa
bit of salt
water

Like I said though, I'm open to correction. I still have a lot to learn about proper nutrition.

edit: ok, g'em beat me to it, but I did ok.

waffleman

hi,

for my PWO shake I use 30g whey, 50g glucose and a pinch of ground sea salt to increase the uptake of the whey and glucose into the muscle. This is the only time of day i take salt. Unless you live on a farm and grow all your own produce chances are you are getting enough sodium from the processed foods you already eat. Works for me . Buying a big bag of glucose is much cheaper than lucozade sport.

Jimmy Bottlehead

Nice one, thanks all!!

G'em, where would I be able to pick up dextrose? Tesco don't have it from what I see...

Mhmm...weetabix

Jimmy Bottlehead wrote: »

Nice one, thanks all!!

G'em, where would I be able to pick up dextrose? Tesco don't have it from what I see...

Jimmy I was having the same problem with my local Dunnes not selling it. Went to the Chemist next door and they stock tubs of it for relatively cheap.

rubadub

Jimmy Bottlehead wrote: »

Nice one, thanks all!!

G'em, where would I be able to pick up dextrose? Tesco don't have it from what I see...

Dextrose is pretty much identical to glucose, found in the baby food section in tesco, sometimes in the baking section next to icing sugar or cooking chocolate.


In the US they use dextrose more.

I just eat high sugar, low fat cakes & sweets and have strawberry whey shakes. I don't like chugging down bland stuff, I see PWO as a time to indulge my sweet tooth.

dave80

Jimmy Bottlehead wrote: »

Nice one, thanks all!!

G'em, where would I be able to pick up dextrose? Tesco don't have it from what I see...

boots do a product called gluscose C its 2.35 for half a pound, the answer to your question is also in you sig!

Jimmy Bottlehead

dave80 wrote: »

boots do a product called gluscose C its 2.35 for half a pound, the answer to your question is also in you sig!

LOL aye, I know!! But I'll be waiting til I've a few bits to get so as to get the most out of that £11 postage charge!

Cool, cheers for the suggestions, I'll pick some up this week. Can't be too hard to find by the sounds of things!

rubadub

dave80 wrote: »

boots do a product called gluscose C its 2.35 for half a pound, the answer to your question is also in you sig!

shamrock glucose is about €1-1.20 for 500g, so about 1/4 that price. Shopping for food in chemists is pricey!

Jimmy Bottlehead

Where'd you get the Shamrock Glucose, Rub?

Mhmm...weetabix

rubadub wrote: »

shamrock glucose is about €1-1.20 for 500g, so about 1/4 that price. Shopping for food in chemists is pricey!

Yeah, I paid twice the price for my current tub BUT Dunnes were all out at the time and I wanted there and then so it's a good alternative at time's!

Malteaser!

Jimmy Bottlehead wrote: »

Where'd you get the Shamrock Glucose, Rub?

They sell it in supermarkets afaik.

dave80

rubadub wrote: »

shamrock glucose is about €1-1.20 for 500g, so about 1/4 that price. Shopping for food in chemists is pricey!

sorry its a pound in weight for 2.35 so 1/2 price, i can never find the shamrock stuff in tesco

matrixroyal

what about the theory I have been hearing more and more of recently that carbs ( or an insulin spike ) inhibit the production of Growth Hormone ?

accensi0n

Question,

I have a tin of tuna and glass of milk about 30 minutes PWO, I'll then have green veg and a chicken fillet about 30 minutes after that.

Is this lacking in something to replace the glycogen? Should I replace the tin of tuna with glucose/dextrose?

Cheers.

dave80

accensi0n wrote: »

Question,

I have a tin of tuna and glass of milk about 30 minutes PWO, I'll then have green veg and a chicken fillet about 30 minutes after that.

Is this lacking in something to replace the glycogen? Should I replace the tin of tuna with glucose/dextrose?

Cheers.

youd prob want to have a liquid protein and carb source just after your workout if you plan on having the chicken and green veg half hour afterwards becasue the tuna and milk will be still digesting

waffleman

matrixroyal wrote: »

what about the theory I have been hearing more and more of recently that carbs ( or an insulin spike ) inhibit the production of Growth Hormone ?

In my humble opinion I would say it depends on what direction you want to take your physique - gain muscle or lose fat?

to gain muscle the hour directly after a workout is the optimal time to replace glycocen and better absorb whey protein and any other nutrients (quick release carbs will help this process). This would be a higher priority than worrying about gh stunting in my book.

In other words no fast carbs PWO = slower muscle growth if you are on a calorie surplus diet

This is only my 2nd post - apologies if im going off topic!

rubadub

Jimmy Bottlehead wrote: »

Where'd you get the Shamrock Glucose, Rub?

rubadub wrote: »

Dextrose is pretty much identical to glucose, found in the baby food section in tesco, sometimes in the baking section next to icing sugar or cooking chocolate.

Thats the stuff, I did not mean they have dextrose in supermarkets. They can have it in some health stores or homebrew shops, but it will cost a lot more.

dave80 wrote: »

i can never find the shamrock stuff in tesco

Try the baby food place, or ask an older female shelf packer, they usually know where such stuff is, the young lads never know!

Marathon Man

I've been considering taking some glucose after my workouts. I also try to limit my sugar intake in everday foods. So my question is: Is there any health problems associated with taking glucose? Could it make one susceptible to diabetes for instance?

hooplah

g'em wrote: »

Ideally a simple sugar i.e. Lucozade; complex carbs like oats only elicit a moderate insulin response.

Alternatively buy a tub of dextrose from a good supermarket for a measly few quid and add it to the whey + glutamine + water

Would you also do this if you were trying to lose weight (obviously looking to lose the fat but keep / gain muscle)? If you take the glucose straight after a workout would you even count it in terms of calories?

waffleman

Marathon Man wrote: »

I've been considering taking some glucose after my workouts. I also try to limit my sugar intake in everday foods. So my question is: Is there any health problems associated with taking glucose? Could it make one susceptible to diabetes for instance?

if you keep your body fat under control (below 15% - to see your abs below 10%) and the rest of your diet is healthy and made up of moderate to low GI carbs (oats, brown rice, brown pasta, wholemeal brown bread) I wouldnt worry about diabetes - the only other time to consider taking fast carbs would be first thing in the morning to get the metabolism fired up and halt overnight muscle breakdown but i personally dont - but everyone is different - find what works for you

cardio,shoot me

just a question, so if i was to follow this advice, after workout i should have some dextrose and glucose and before workout have some oats? and if so how much dex/glu/oats should i have respectivly

dave80

cardio,shoot me wrote: »

just a question, so if i was to follow this advice, after workout i should have some dextrose and glucose and before workout have some oats? and if so how much dex/glu/oats should i have respectivly

dextrose and glucose are the same thing, average intake after training would be around 50grams of dextrose and 25grams of whey, the oats you could have about an hour before training.

g'em

hooplah wrote: »

Would you also do this if you were trying to lose weight (obviously looking to lose the fat but keep / gain muscle)? If you take the glucose straight after a workout would you even count it in terms of calories?

Personally no, I wouldn't do the sugar/ protein post workout shake. I would probably have some complex carbs withing an hour and a half or so of leaving the gym but immediate restoration of glycogen stores would be done with simple protein alone.

cardio,shoot me

thanks dave80,ill go buy some dextrose now, just wondering again, would it be better to just buy lucozade or is it one in the same?

dave80

cardio,shoot me wrote: »

thanks dave80,ill go buy some dextrose now, just wondering again, would it be better to just buy lucozade or is it one in the same?

lucozade would do the job but its a lot more expensive than a bag of dextrose/glucose

cardio,shoot me

**** 50g after? i went and bought some for like €3.00 and it was only 150g! and according to the pack its only 88% dextrose

accensi0n

Would it be effective to have a small bit of cake and a red-bull type drink within 15 minutes PWO?

Jonny303

i no its slightly off topic because your looking for a make up for your own. when i first joined boards, RAM used to come up an awful lot and highly recomended. Any reason why it dont seem to come up as much anymore?

Money Shot

Jonny303 wrote: »

i no its slightly off topic because your looking for a make up for your own. when i first joined boards, RAM used to come up an awful lot and highly recomended. Any reason why it dont seem to come up as much anymore?

Recession !

g'em

accensi0n wrote: »

Would it be effective to have a small bit of cake and a red-bull type drink within 15 minutes PWO?

Fcuk no. The key is simple carbs and protein. cake + red-bull = overload of carbs, additives, flavourings, various preservatives and other processed sh!te with no accompanying protein.

Jonny303 wrote: »

when i first joined boards, RAM used to come up an awful lot and highly recomended. Any reason why it dont seem to come up as much anymore?

My personal feeling on it is that there seems to be a forum-wide move away from supplements, not just RAM. Of all the recovery aids out there I'd still say that RAM is one of the better ones, but I don't use it myself anymore or suggest using it that much becuase it's easily replaced by home-made drinks.

accensi0n

g'em wrote: »

Fcuk no. The key is simple carbs and protein. cake + red-bull = overload of carbs, additives, flavourings, various preservatives and other processed sh!te with no accompanying protein.

Had a tin of tuna 10 minutes after that as well.

So simple carbs like brown rice and protein, say from a tin of tuna is grand.

What's all the talk about dextrose and glucose PWO then?

And is there any differance between having your PWO foods 10 minutes after or an hour after?

Cheers.

ErinGoBrath

g'em wrote: »

Personally no, I wouldn't do the sugar/ protein post workout shake. I would probably have some complex carbs withing an hour and a half or so of leaving the gym but immediate restoration of glycogen stores would be done with simple protein alone.

I usually go to the gym on my lunch break and grab a lunch on the way back. Should I be taking whey straight after the workout and leave my lunch for an hour or so? I'm aiming for weightloss too so would like to avoid sugar after a workout.

Also, some days I'd do all cardio and some days mostly weights. Would the same whey shake suffice regardless of what type of workout I've done?

Thanks for the help people...