post workout carbs

[bang_bang]

probably been asked a million times but what carbs do folks eat post workout?

i tried using the search function but the words post workout carbs were too common :doh:

is low gi or high gi better post workout? i eat a lot of potatos and brown rice so suggestions other than those would be great

cheers

[mike27]

pwo shake? or pwo meal

i have dextrose in my pwo shake as i leave the gym, then when i get home 10mins later i shower etc and eat a meal within an hour or so which is normally brownrice,quinoa or cous cous or somthing like for a carb.

you want quick carbs directly after ur training... so dextrose or maltodextrin works well, or a blend of both

or there is waxy maize too

then after that you'll wanna be aiming for a complex carb. as above or sweet pot,oats etc etc, basmati is good too, not as good as brown rice tho

quinoa is really great contains all 8 essential aminos

[kaws]

40grams Protein + 60g Dextrose + 5gCreatine+5g Glutamine

[bang_bang]

whats the difference between dextrose and glutamine?

[bang_bang]

dont worry i googled it. got glutamine and glucose mixed up

[cantygirl]

You've got a 20minute window from when you finish training, most people find it better to have a protein shake cos your getting alot of goodies plus the carbs. Otherwise a banana is good.

[bang_bang]

yeah i have a protein shake of course. was just wondering about carbs in particular. gonna start having 60g of dextrose with my shake.. unless thats not a good idea?

[Yeah-Buddy]

Just try it and see how you respond. I know guys who have 100g dextrose pwo and respond well to it. I dont use any.. never responded well to any elevated levels of sugar in my diet no matter when i have it. I just have shake with banana and oats as soon as im home then an hour later 100g complex carbs.

Jelly beans are also one to consider.. I know a couple of guys who down a bag pwo with their shake and claim its the muts nuts.

[Pete_S]

Coco Pops or any other high sugar kids cereal works a treat

[Hercfeend]

Immediately pwo: Protein powder mixed into a bowl of yogurt with a banana sliced in and a couple of tea spoons of sugar....... On reflection, could well be lacking in simple carbs here!

1 hour: 185g Tuna w/ whole grain bread or beagle.

[mike27]

you eat a dog as ur pwo meal? :pfft: with tuna

just kidding

[Hercfeend]

you eat a dog as ur pwo meal? :pfft: with tuna

just kidding

lol..... good spot and I won't edit and spoil the fun

What do you think of both of those meals though. I'm still getting to grips with this simple carb business immediately pwo!

[mike27]

looks good

id go protein powder with dextrose as u leave the gym. then down a banana.

as ur pwo meal.... id try and go for a more complex carb like brown rice,oats, or even sweet potato

also quinoa of course!

whole grain bread is still good, just not as good as other complex carbs tho

with ur pwo meal u want some good fats too. nuts maybe?

almonds and walnuts are great. or a natural peanut butter. pics is a good brand

could thro in some cottage cheese too for some caesin protein.

[Tygrrh]

If you're doing a Keto diet, then what is good to eat post workout?