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Post Workout carbs to restore glycogen

J

jaydee

New Member
I was initially having Max's supers size as a post workout but wanted to have just straight whey isolate so Im now mixing it myself.

So I switched to whey isolate and added two peices of fruit. But since that is fructose, I dont think it's getting in there quick enough.

Tonight I googled it and apparently you need about 0.5g simple carbs per pound of body weight. So for me that's a whopping 70g of dextrose? Wont this induce diabetes or something lol?

Are there any other post workout carbs that are better than this?
 
I believe there was a study saying post workout carbs did nothing extra that whey protein doesn't do alone. It's just extra sugar.
 
jaydee said:
I was initially having Max's supers size as a post workout but wanted to have just straight whey isolate so Im now mixing it myself.

So I switched to whey isolate and added two peices of fruit. But since that is fructose, I dont think it's getting in there quick enough.

Tonight I googled it and apparently you need about 0.5g simple carbs per pound of body weight. So for me that's a whopping 70g of dextrose? Wont this induce diabetes or something lol?

Are there any other post workout carbs that are better than this?
Click to expand...

Fruit isn't 100% fructose.

You aren't depleting all your glycogen stores with typical lifting and 100% glycogen stores isn't always the best. Training with low glycogen can help optimize certai performance characteristics as well as possibly helping with fat loss and training with more than usual glycogen levels also has benefits.

Lyle mcdonald calculated one needs roughly 2.5g of carbs for every working set you do assuming a 30-45sec set length.
 
Docd187123 said:
Fruit isn't 100% fructose.

You aren't depleting all your glycogen stores with typical lifting and 100% glycogen stores isn't always the best. Training with low glycogen can help optimize certai performance characteristics as well as possibly helping with fat loss and training with more than usual glycogen levels also has benefits.

Lyle mcdonald calculated one needs roughly 2.5g of carbs for every working set you do assuming a 30-45sec set length.
Click to expand...
That's interesting.
Doc, Is that 2.5g per working set as a post workout carb or is that per day or is that per day in addition to your base carb amount?
 
Wunderpus said:
Yep, the rice just appears to be a bit easier to digest for me.

Pre workout I eat it with some natty peanut butter and a bit of chocolate syrup, pretty good!
Click to expand...
Of course you had to throw the chocolate in there...well I guess I know what I'm having for breakfast tomorrow.
 
Melly Mel from hell said:
That's interesting.
Doc, Is that 2.5g per working set as a post workout carb or is that per day or is that per day in addition to your base carb amount?
Click to expand...

It depends. If you're already consuming 300-400+ grams of carbs it really won't matter if it's post workout or not. If you're consuming a minimal amount it makes more of a difference.

Glycogen will be replenished in around 20-24hrs assuming adequate carb intake to replenish them. The timing is less important than the quantity. As I said earlier there are benefits to working out with less glycogen as there are with more. It depends on the circumstances you're in to provide a more detailed answer.
 
Docd187123 said:
It depends. If you're already consuming 300-400+ grams of carbs it really won't matter if it's post workout or not. If you're consuming a minimal amount it makes more of a difference.

Glycogen will be replenished in around 20-24hrs assuming adequate carb intake to replenish them. The timing is less important than the quantity. As I said earlier there are benefits to working out with less glycogen as there are with more. It depends on the circumstances you're in to provide a more detailed answer.
Click to expand...
lol...I'm definately not in carb deficit Doc. So I'm taking that the post workout carbs are not so crucial in my case being that I get plenty of carbs throughout the day. I'm trying to mass up at the moment and the carb excess isn't adding to my bf% so I'm good. Thanks for the info Doc.
 
Melly Mel from hell said:
lol...I'm definately not in carb deficit Doc. So I'm taking that the post workout carbs are not so crucial in my case being that I get plenty of carbs throughout the day. I'm trying to mass up at the moment and the carb excess isn't adding to my bf% so I'm good. Thanks for the info Doc.
Click to expand...
Yeah, and all the pros ETC you see that say "You need X carbs pre, and Y carbs post workout" is largely due to the fact they're running insulin, I believe. It all changes when that comes in to play.
 
Thanks for all the info,

After last night's 45g of dextrose plus some fruit juice last night I was tossing and turning in bed for 2 hours. Won't do that again!

Im aware that some are saying it doesnt matter when you take the carbs but assuming I wanted to take them post workout because I think that works better for me.....

Would I be right in saying then that it's ok to take complex carbohydrates post workout, as it's the quantity of the carbs in any form rather than the GI of the carb?

This is an important point.
 
Sweet potatoes, beans, whole grain breads and oats for preworkout.

White potatoes, white rice, fruit juice post workout.
 
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