Pigging out on dextrose

[longusernameusername]

Hey guys i've read heaps about people advising quite big serving of dextrose pwo, thats a lot of sugar simpler than simple sugar, solely for insulin spike and replenishing glycogen stores.

Would you rather have 1 teaspoon or just enough to create an insulin spike and drink the whey/milk PWO and later have heaps of good and complex carbs?

[mike27]

no milk in ya pwo shake!

use water

doesnt have to be dextrose.... its sooo cheap tho its good

1g per 1kg bodyweight = pwo carbs to have

so if ur 90kg take 90g dextrose

i have my pwo shake with pp,dextrose,creatine etc... then 15mins later or so i ho down 2 slices of whole grain bread. then within an hour i have a meal with complex carbs too

[Daz69]

no milk in ya pwo shake!

use water

doesnt have to be dextrose.... its sooo cheap tho its good

1g per 1kg bodyweight = pwo carbs to have

so if ur 90kg take 90g dextrose

i have my pwo shake with pp,dextrose,creatine etc... then 15mins later or so i ho down 2 slices of whole grain bread. then within an hour i have a meal with complex carbs too

I'd be interested to know why you mention no milk post-workout, are you suggesting quicker absorbtion rates..??? I've been using High protein milk with whey powder, so I get about 90g post-workout.. (yes Bob I've learned my lesson).... :pfft:

Why the wholegrain bread..???

I usually take dextrose or honey or fruit salad post-workout with creatine & protein...

Then a meal within the next two hours....

just my 2c....................................

[Chemo]

90 seem high to anyone else? like...thats a lot of sugar/carb

At most id get 40-50g of sugar (leg day)

Usually its 20-30g Glucose+another carb source with BCAAs or 50g whey + trim milk, Then onto a meal with kumara or something carby, might snack on honey too.

Where was that number from mike?

Theres another school of thought saying spiking insulin is counter productive for muscle building. Google it and theres quite a bit on it.

But that said ive had better results with carbs/glucose post workout. If your not worried about some extra fat storage go for gold.

[longusernameusername]

Ah ok I'll get some dextrose/maltodextrin(?) into my pwo.

I've been having 1 teaspoon honey followed rightaway by fonterra whey in milk. yumm

[mike27]

yeah milk as it slows digestion

correct me if im wrong tho pls. same with fats

1g simple carbs per kg bodyweigt.... i thought this was the norm??

i just have some bread after my shake to get some carbs in

[bang_bang]

that does seem a bit excessive to me i generally take 50g pwo. 90 would be almost a quarter of my total carbs

[mike27]

a quarter!!? wow low carb diet?

i need around 520g carbs per day

[PeterDolan]

520! You running all day or something?

[mike27]

5-6g per day per kg body weight for daily exercise up to 60mins each day

im 87kg kg

6gx87kg = 522cho per day

i dont do weights every day, just 4days weights, plus im doing my pt course which we do physical stuff every day and a PT session for 60mins on my non-weights day (wed)

the weekend i scale back a little on the cho

its prolly quite a lot, but i seem to need it

thoughts?

[WANABJAKD]

Hey guys i've read heaps about people advising quite big serving of dextrose pwo, thats a lot of sugar simpler than simple sugar, solely for insulin spike and replenishing glycogen stores.

Would you rather have 1 teaspoon or just enough to create an insulin spike and drink the whey/milk PWO and later have heaps of good and complex carbs?

that is correct, the body cannot handle more than 1 teaspoon of glucose(in this case dextrose) in the blood at any given time. keep in mind you can have alot more than this after your workout due to the fact that completely depleted of glycogen after a workout.

insulin will cause the sugar consumed post-workout to be carried into your cells, then it will balance your blood glucose and finally, whatever is left over will be stored in fat cells.

so how much to use? thats the question! no one can really answer this as every exercise session will use a varied amount of energy. you could possibly monitor your blood glucose(using a meter) and then calculate an average glucose intake.

[Ronin]

i need around 520g carbs per day

Holy Crap-balls!! :shock: :shock:

I start to stress if I get to 250g

[mike27]

its prolly a tad high.... i may go with 5g or 4.5g but ill see what results i get over the next month or so.

aiming for mass :nod: (LBM that is)

[bang_bang]

i aim for 400g a day which i thought was fairly standard? at my bw (81) i doubt id get any benefit out of more. my weights slowly increasing at about 200g a week

[longusernameusername]

i aim for 400g a day which i thought was fairly standard? at my bw (81) i doubt id get any benefit out of more. my weights slowly increasing at about 200g a week

that is not slow! I'll do anything to get that kindof increase in weight!

P.S nice 32 in your display pic I got a 33 myself havent been driving it due to being on a budget haha

[bang_bang]

i aim for 400g a day which i thought was fairly standard? at my bw (81) i doubt id get any benefit out of more. my weights slowly increasing at about 200g a week

that is not slow! I'll do anything to get that kindof increase in weight!

P.S nice 32 in your display pic I got a 33 myself havent been driving it due to being on a budget haha

train hard and eat more

haha cheers i used to have a 33 25t b4 i got my gtr. yeah i dont drive mine much either. i just brought a 34 motor for it so looking forward to getting that put in. aiming for 300kw atw

[JOSEF RAKICH]

Lol no reason to use dextrose (unless its convenient for you), will have no effect on body comp though opposed to a low GI carb source, just use oats bro, much better nutrients.

People need to stop reading all the muscle and fitness mags. Gotta spike dat dere insulin to fight dat dere catabolism monster ASAP.

[longusernameusername]

Josef - but nzbb people also recommend bit of insulin spike during PWO is good for you?

I was getting paranoid after reading bb.com articles because I walk to gym and after gym I have to walk back 10mins home and was wondering if there is much more benefit having a pwo right after training at the gym and having it when getting home after 15mins..

[AgentOrange]

I was getting paranoid after reading bb.com articles because I walk to gym and after gym I have to walk back 10mins home and was wondering if there is much more benefit having a pwo right after training at the gym and having it when getting home after 15mins..

i feel bad for you son i got 99 problems but this aint one

[tomsammce]

I was getting paranoid after reading bb.com articles because I walk to gym and after gym I have to walk back 10mins home and was wondering if there is much more benefit having a pwo right after training at the gym and having it when getting home after 15mins..

i feel bad for you son i got 99 problems but this aint one

run home from the gym ull get there in 3mins not 10 lolololol

[rovr4on]

Lol crack up agentO. Dude just have your shake on the walk home unless your sprinting home or some shit. I have my shake while walking home, wanna get those nutrients in asap

[tomsammce]

Lol crack up agentO. Dude just have your shake on the walk home unless your sprinting home or some shit. I have my shake while walking home, wanna get those nutrients in asap

no bro... then he has to carry an empty protein shaker on way home and one arm might grow bigger than the other one

[longusernameusername]

I was getting paranoid after reading bb.com articles because I walk to gym and after gym I have to walk back 10mins home and was wondering if there is much more benefit having a pwo right after training at the gym and having it when getting home after 15mins..

i feel bad for you son i got 99 problems but this aint one

then you are one lucky mofo arent you

[JOSEF RAKICH]

Josef - but nzbb people also recommend bit of insulin spike during PWO is good for you?

I was getting paranoid after reading bb.com articles because I walk to gym and after gym I have to walk back 10mins home and was wondering if there is much more benefit having a pwo right after training at the gym and having it when getting home after 15mins..

It will not make a difference what so ever.

Just old bro-science which i also once use to follow.

[musclenz]

"Research also shows that combining protein with carbohydrate within thirty minutes of exercise nearly doubles the insulin response, which results in more stored glycogen. The optimal carbohydrate to protein ratio for this effect is 4:1 (four grams of carbohydrate for every one gram of protein). Eating more protein than that, however, has a negative impact because it slows rehydration and glycogen replenishment.

One study found that athletes who refueled with carbohydrate and protein had 100 percent greater muscle glycogen stores than those who only ate carbohydrate. Insulin was also highest in those who consumed a carbohydrate and protein drink.

"

http://sportsmedicine.about.com/cs/nutr ... 081403.htm