While we are talking about working out and nutrition

[TheNinja]

Here is my mix
Dextrose (corn sugar) - 3 tablespoons (29g) = 108 calories, 29g carbs
Maltodextrin - 4 tablespoons (25g) = 80 calories, 24g carbs
Whey protein - 1/2 scoop (15g) = 50 calories, 15g protein

TOTALS = 238 calories, 15g protein, 53g carbs
Mix this all in 16oz of water, guzzle half ASAP then sip the rest over 10-15 minutes.

There are a lot of studies about how important carbs (not protein like 1 might think) are to a post workout drink. Simple carbs like dextrose can be absorbed in your stomach, don't have to wait to hit your small intestines. It seems to make me sleepy though, unless I'm just worn out from working out.


P.S. - You want a big pump, toss is 1 teaspoon (5g) of creatine...but I'm done with that stuff, it's too hard on my beat up shoulders and also makes you look fattier/bloated instead of ripped b/c of water retention.

 

[TheNinja]

fools

 

[cchen]

that half scoop of protein isn't enough

 

[SludgeFactory]

yeah, it's good to have the postworkout insulin spike. Even if you're not looking to bulk, a little bit of glucose is good. 20g dextrose added to whey protein is enough to make a very noticeable reduction in soreness for me in the days following a workout.

It seems to make me sleepy though, unless I'm just worn out from working out.

It's the insulin release and subsequent low blood sugar. And yeah, some fatigue and depletion from the workout too.

What's your reasoning for using such a high carb : prot ratio?

 

[Accipiter22]

my supplements: chicken. steak. tuna. repeat

 

[halik]

You need more protein than that,
generally you should consume what you weigh in grams of protein daily 9ie 170lbs - 170g of protein). You're supposed to eat carbs in general about an hour after you work out.

 

[AbAbber2k]

Best bet is to consume a protein shake within 30min of working out. Adding dextrose spikes your insulin levels which causes glucose channels to open allowing your body to absorb the nutrients it needs to begin repair.

Generally I do a shake with 50g protein (whey) in water with a few tbs of dextrose. Haven't done this since last summer, but I don't really have money for sups right now.

 

[TheNinja]

well I should mention that I usually have a good meal of chicken or steak within an hour after working out. The post-workout carb drink is just to replenish the body of glycogen, get an insulin spike that rushes nutrients to your muscles. It also stops the breakdown process of your muscles and begins to repair them. The protein comes in later to rebuild them.

I probably should have a higher protein ratio though.