Gerry_bhoy

I rememer a thread on here once and a few people where saying that they just have oats PWO and that a fast carb wasn't really necessary?

Discuss

Shrugs

Fast release carbs are optimal post workout because the sooner the carbs are stored in the muscle as Glycogen the sooner the body can safely return to anabolism and synthesize any protein consumed as muscle rather than wasting it as an alternative energy source to carbs because the slow release, low GI carbs such as Oats haven't caused the desired insulin spike and haven't yet been stored in the muscles and liver as Glycogen.

Long winded but there's why fast acting carbs are preferable PWO!

joshnow

fast carbs is gunna replenish glycogen stores faster than slow carbs simply due to their structure.

ba baracuss

Nice way of putting it mate. That makes sense in this never ending debate.

Gerry - I would think powdered oats have a fairly high GI rating anyway comapred to rolled oats for example.

MillionG

Fast carbs.

The higher and faster you can boost your blood-glucose levels the more insulin released into your bloodstream, the more insulin, the more nutrient uptake into your muscles..

Lovely.

Gerry_bhoy

I use EAA powder rather than whey is that makes any difference?

BSD

That's one way of doing it. It all depends on how well your body is equipped with Glycogen, the type of training you are doing, and how well your diet is before and during the workouts. You can only [naturally] absorb a certain amount of glycogen at any one time - hence why many people do well on having a limited amount of Carbohydrates Pre and Post and then continuing with good solid nutritious meals.

__________________
Bulk Supplements Direct
www.bulksupplementsdirect.co.uk

mal

mmm..il drink lots of fruit juice, caffeine stuff like that after a workout,it can keep the muscles pumped for much longer, anything that's quick,then protein drink 20 mins later,then food in half an hour.more important to stay hydrated during and after a workout,it will carry the protein to the muscle far quicker.

Dan

High GI foods, all lower than glucose of course

(lowest in the 'high' range of the table, to the highest below)

Mashed potato, white bread, water melon, swede, bagel, branflakes, cheerios, frnech fries, coco pops, jelly beans, rice cakes, rice crispies, cornflakes, jacket potato, puffed wheat, baguette, boiled parsnips, steamed white rice.

Dtlv74

I don't think glycogen replenishment post workout is as important as most people think it is - it's value very much depends upon how much and what kind of training you do. In most cases bodybuilders (am being specific about bodybuilders here) don't do enough work in their training to significantly deplete glycogen to the point of needing to replenish it pwo for an advantage.

It takes a good two-three hours training per day, and for at least five days a week, for exercise to deplete glycogen at rate greater than it can fully top up within 24 hours with a normal carb friendly diet. Glycogen from less intense training will always be properly replenished (unless on a very low carb diet of course) within 24 hours whether it's fast or slow carbs.

There is advantage to the insulin pwo carbs spike though in terms of its anabolic effect (not just shuttling amino acids to the muscles but also activating extra protein synthesis via pathways like mTOR), so for that reason carbs are a good idea as glucose provides a greater insulin response than proteins alone can do.

However, fast carbs (+ protein) taken pre workout show a higher level of protein synthesis than taken pwo, and that's the option I prefer; protein + fast carbs pre and just protein pwo, and over the time i've been doing this gains have got a little better .

gt190

so its better to have protein + fast carbs pre workout? any studies to back this up

BSD

There are studies to indicate postive effects but again, it does depend on training type. If you are training heavy and hard then the % of fuel used will be from muscle stores [Glycogen]. If taking a reasonable amount of Carbohydrates + Protein Pre-WO - the net GI will decrease somewhat [assuming there both reasonable amounts] so you shouldnt get a surge as such in Insulin.

__________________
Bulk Supplements Direct
www.bulksupplementsdirect.co.uk

blutak

I know when i used to use dextrose/malto/vitagro etc, I'd get carb bloat, and now since switching to complex carbs ive started to cut and still feel just as pumped and leaner. Just try it and see how it goes.