Post Workout Nutrition

[jerume]

Hi Guys

I need help with my post workout nutrition regime, I know my problem is probably low blood sugar and was wanting your tips and ideas on how too combat the discusting feeling i get post workout.

Nutrition pre workout:

3:30PM: 1 hour before,20g Protein shake, Con-cret Creatine

4:00PM: 30 Min Before, 2 scoop N.O Xplode 2.0

4:30-5:50PM: Intra-Workout, 1-1.5 Litre water

6:00PM: Immediately following workout: 40g Protein shake

6:30PM: 30 min after Dinner,normally mostly protein,veggies and complex carbs.

Around 7:00pm I sometimes get the shakes,and just wanna sleep, I realise My body has had an intense workout etc,but was just wanting too know if there's anything too add too my post workout nutrition such as dextrose too help with my blood sugar levels.

Any feedback would be greatly appreciated.

[trainlikeafreak]

yep, add some PWO simple carbs like gatorade, glucose, banana, white potato etc. if i were you id add some carbs 1 hr pre workout, personally i have 1 cup of oats

[Huskeez]

Hi Guys

I need help with my post workout nutrition regime, I know my problem is probably low blood sugar and was wanting your tips and ideas on how too combat the discusting feeling i get post workout.

Nutrition pre workout:

3:30PM: 1 hour before,20g Protein shake, Con-cret Creatine

4:00PM: 30 Min Before, 2 scoop N.O Xplode 2.0

4:30-5:50PM: Intra-Workout, 1-1.5 Litre water

6:00PM: Immediately following workout: 40g Protein shake

6:30PM: 30 min after Dinner,normally mostly protein,veggies and complex carbs.

Around 7:00pm I sometimes get the shakes,and just wanna sleep, I realise My body has had an intense workout etc,but was just wanting too know if there's anything too add too my post workout nutrition such as dextrose too help with my blood sugar levels.

Any feedback would be greatly appreciated.

why you taking creatine before your workout? personally , ill have my pre workout , hit the gym , then post work out ill have my whey protein shake , and if im not cutting ill have some creatine mixed with some apple juice. seeing as your muscles glycogen stores will be depleted , the fructose in the apple juice will spike your insulin and along with the creatine saturate the muscle.. just my five cents , maybe the shakes is coming from your n.o explode?

[Dinahlady]

I have had recommended to me 1g of simple carbs per kilo of bodyweight straight after workout (so when you have your shake) I'm 70 kilos so I have around 70g of simple carbs.

I usually have pineapple and some creamed rice, some people use sugar in their shakes etc as other options. I know BBers who eat sweets etc after workout.

Then within an hour of that eat a meal with pro/carbs/veggies etc inkeeping with whatever diet you're on.

The sleepiness is probably low blood sugar but if you are worried about it you can have your blood sugar tests from doctor and they can tell you if there are any further issues there.

[mike27]

yeah as said... complex carbs pre-wo

add simple carbs to your pwo shake or have some jam on white bread :nod:

[Chemo]

yep, add some PWO simple carbs like gatorade, glucose, banana, white potato etc. if i were you id add some carbs 1 hr pre workout, personally i have 1 cup of oats

Cup of oats and whey go down a treat before a workout.

Post workout for me is BCAAs-Whey with vitafresh stick and then a meal soon after.

[PeterDolan]

why you taking creatine before your workout? personally , ill have my pre workout , hit the gym , then post work out ill have my whey protein shake , and if im not cutting ill have some creatine mixed with some apple juice. seeing as your muscles glycogen stores will be depleted , the fructose in the apple juice will spike your insulin and along with the creatine saturate the muscle.. just my five cents , maybe the shakes is coming from your n.o explode?

It doesn't matter when you take your creatine, as long as you take it. It's about saturating the muscles. Also, fructose wont "spike" your insulin. Your pancreas pulses insulin through out the day. Basically what you said is it results in insulin being released to help with transportation, which I agree with (until flex schools us all), I just don't like the wording of and insulin spike. It makes people think that a large amount is released

[Pseudonym]

If you're trying to raise insulin levels to help transport protein into the muscles, fructose is not your best choice.

It's my understanding that fructose does NOT raise insulin levels (or at least, not like the other sugars) and it's more likely to be stored as fat.

Because fructose does not stimulate insulin secretion from pancreatic ß cells, the consumption of foods and beverages containing fructose produces smaller postprandial insulin excursions than does consumption of glucose-containing carbohydrate.

...

In addition, fructose, compared with glucose, is preferentially metabolized to lipid in the liver.

http://www.ajcn.org/content/76/5/911.full

So yes, dextrose or glucose would be my pick of PWO sugars. :nod:

[PeterDolan]

If you're trying to raise insulin levels to help transport protein into the muscles, fructose is not your best choice.

It's my understanding that fructose does NOT raise insulin levels (or at least, not like the other sugars) and it's more likely to be stored as fat.

Because fructose does not stimulate insulin secretion from pancreatic ß cells, the consumption of foods and beverages containing fructose produces smaller postprandial insulin excursions than does consumption of glucose-containing carbohydrate.

...

In addition, fructose, compared with glucose, is preferentially metabolized to lipid in the liver.

http://www.ajcn.org/content/76/5/911.full

So yes, dextrose or glucose would be my pick of PWO sugars. :nod:

Good point Psued, I remember reading something to the effect a while ago but completely forgot about it

[greemah]

Your typical sugar etc and what you have in lollies, is that a good type of simple carb post workout?

What common food items have high amounts of dextrose/glucose?

[jerume]

why you taking creatine before your workout? personally , ill have my pre workout , hit the gym , then post work out ill have my whey protein shake , and if im not cutting ill have some creatine mixed with some apple juice. seeing as your muscles glycogen stores will be depleted , the fructose in the apple juice will spike your insulin and along with the creatine saturate the muscle.. just my five cents , maybe the shakes is coming from your n.o explode?

It doesn't matter when you take your creatine, as long as you take it. It's about saturating the muscles. Also, fructose wont "spike" your insulin. Your pancreas pulses insulin through out the day. Basically what you said is it results in insulin being released to help with transportation, which I agree with (until flex schools us all), I just don't like the wording of and insulin spike. It makes people think that a large amount is released

Thanks for the feedback, I just did some research and even though Promera Health says too have Con-cret pre Workout N.O Xplode has enough creatine in it for pre workout, so I should have Con-cret Post workout.

I have had recommended to me 1g of simple carbs per kilo of bodyweight straight after workout (so when you have your shake) I'm 70 kilos so I have around 70g of simple carbs.

I usually have pineapple and some creamed rice, some people use sugar in their shakes etc as other options. I know BBers who eat sweets etc after workout.

Then within an hour of that eat a meal with pro/carbs/veggies etc inkeeping with whatever diet you're on.

The sleepiness is probably low blood sugar but if you are worried about it you can have your blood sugar tests from doctor and they can tell you if there are any further issues there.

I read a article on Bodybuilding.com http://www.bodybuilding.com/fun/stack-u ... xtrose.htm

and like u said 1 gram per Kilo of bodyweight, the trainer on there reckons Per 2 sets add 5 grams of Dextrose, so average workout of 28-32 sets, thats 70-80 Grams of dextrose!

Does that sound like too much too you?

I just ordered a 5kg bag from Brewshop.co.nz for $23 delivered,is that good?

sounds like this is the reason I've been getting so tired and shakey after workout, Insulin levels must be far too low!

[jerume]

Your typical sugar etc and what you have in lollies, is that a good type of simple carb post workout?

What common food items have high amounts of dextrose/glucose?

I've got mates who take a $2 bag of lollies with them too the gym and eat them during their workout, too me personally it just doesnt seem right, and also i dont think i could eat Intra workout, probably couldnt stomach it haha,

Lucozade is mainly Glucose/Dextrose so I suppose could drink that after, But that has only approx 45-55 Grams.

[BeastBuilder]

If you can find a Davis Trading they sell 25kg bags of Dextrose for something like $35 !! Cheap as f*ck, you just have to go get it, I've been using this as my simple carbs around my workouts (40g pre, 40g post, i weigh around 100kg) and it's been working a treat, wouldn't be without it, saves paying for branding and such, get a 20kg bag of Fonterra Protein while you're there and you my friend have yourself a home made, cheap as f*ck, mass gainer :nod:

[jerume]

If you can find a Davis Trading they sell 25kg bags of Dextrose for something like $35 !! Cheap as f*ck, you just have to go get it, I've been using this as my simple carbs around my workouts (40g pre, 40g post, i weigh around 100kg) and it's been working a treat, wouldn't be without it, saves paying for branding and such, get a 20kg bag of Fonterra Protein while you're there and you my friend have yourself a home made, cheap as f*ck, mass gainer :nod:

25kgs bag?haha mate.. That is awesome! Will go check them out,in regards too their proteinhow do u findit?u add flavour? I currently buy 22 pound bucket from Xtreme for $280, has 390 serves, hows that compare?

[BeastBuilder]

Mate, it just looks badass having all the big bags in my room :pfft:

Their protein is all goods, i personally dont add flavour, but i know some boys that chuck Nesquik or Milo in with it and it's all goods, I have mine with the Dextrose which is sweet so makes it taste good anyway !

Umm their protein comes in 20kg bags, it's like $370 for the bag, 80% protein so i use 40g servings to get 32g protein, so works out at 500 servings i guess, depends how much you wanna use bro.

Works out at about the same value for money bro, just must have smaller serving sizes from your bucket, cos it's 10kg for $280 basically.

[Jimmy123]

Hi Guys

I need help with my post workout nutrition regime, I know my problem is probably low blood sugar and was wanting your tips and ideas on how too combat the discusting feeling i get post workout.

Nutrition pre workout:

3:30PM: 1 hour before,20g Protein shake, Con-cret Creatine

4:00PM: 30 Min Before, 2 scoop N.O Xplode 2.0

4:30-5:50PM: Intra-Workout, 1-1.5 Litre water

6:00PM: Immediately following workout: 40g Protein shake

6:30PM: 30 min after Dinner,normally mostly protein,veggies and complex carbs.

Around 7:00pm I sometimes get the shakes,and just wanna sleep, I realise My body has had an intense workout etc,but was just wanting too know if there's anything too add too my post workout nutrition such as dextrose too help with my blood sugar levels.

Any feedback would be greatly appreciated.

Thanks for the great diet plan. I am allergic to these protein shakes I don't know why can you tell me the alternative of it.

[jerume]

Mate, it just looks badass having all the big bags in my room :pfft:

Their protein is all goods, i personally dont add flavour, but i know some boys that chuck Nesquik or Milo in with it and it's all goods, I have mine with the Dextrose which is sweet so makes it taste good anyway !

Umm their protein comes in 20kg bags, it's like $370 for the bag, 80% protein so i use 40g servings to get 32g protein, so works out at 500 servings i guess, depends how much you wanna use bro.

Works out at about the same value for money bro, just must have smaller serving sizes from your bucket, cos it's 10kg for $280 basically.

I think youve got me sold on it mate,got 10lbs left thenwill get the big bags haha, ive heard of guys adding vanilla essence instead of dextrose, u add dextrose too every shake? I have 3 shakes a day and try too keep my simple carb intake down so might just use vanilla essence or something similar.

Whats the fonterra protein like too miix?

[tomsammce]

IIFYM... seriously

my post workout meal is 2 bananas, 5oz chicken and 6 whole eggs.

works good!

[BeastBuilder]

Haha, good man !

Well i have just protein in the morning with my oats and fruit and it's still all good, then my only 2 other shakes are pre and post workout and i add dextrose to both of those, otherwise I'm on the solid food bro :pfft:

Mixes easy as, in both water and milk

[greemah]

Your typical sugar etc and what you have in lollies, is that a good type of simple carb post workout?

What common food items have high amounts of dextrose/glucose?

I've got mates who take a $2 bag of lollies with them too the gym and eat them during their workout, too me personally it just doesnt seem right, and also i dont think i could eat Intra workout, probably couldnt stomach it haha,

Lucozade is mainly Glucose/Dextrose so I suppose could drink that after, But that has only approx 45-55 Grams.

Thanks! I will look into

[jerume]

My dextrose bags arrived yesterday, I did a heavy Back/traps workout today for around 75 Mins, Normally after an intense back workout I get the shakes and feel like death an hour later even after 40Gram protein shake and dinner after.

As recommended 5 Grams of Dextrose for 2 sets, I did 28 sets, so 70 Grams of dextrose in protein shake of 40 Grams protein, and im feeling awesome!

I've had no shakes, still go energy and feeling great!

Dextrose is awesome!!! \:D/

[JOSEF RAKICH]

Meal frequency and nutrient timing is irrelevant..

[Mike Zero]

Meal frequency and nutrient timing is irrelevant..

Says the guy who takes casein especially before bed.

[JOSEF RAKICH]

Meal frequency and nutrient timing is irrelevant..

Says the guy who takes casein especially before bed.

Nope i take whey pre bed.. and sometimes my pre-bed meal is 5 hours before i actually sleep..

[hhhh1]