Carbohydrate / Glycogen replenishment. Whats the deal?

[#8]

After watching that sugar truth video in its entirety I realized I was not maximizing my post workout recovery nearly as much as I could have been.

I have used dextrose in the past and I am wondering if there are better alternatives?

I have read mixed reviews on waxy maize with most saying its not worth the price tag when essentially dextrose will do the same thing. Is it THAT much better than dextrose? I know it contains no sugar but wont it just be broken down into sugar anyway?

What is the BEST post workout recovery carb?

[O-Train]

I think dextrose is fine. You could try honey although it would cost a lot more. I doubt switching to a different carb source post-workout would have much of an effect. One meal/shake isn't going to change much. I would imagine it's the protein/carb/fat sources you choose between then and your next workout that should be the main concern.

Post-workout you just want something that your body can absorb quickly and easily, which is why you want monosaccharides like dextrose. If it makes it easier to think about dextrose is glucose or just call it sugar.

[JonnyO]

I think people over analyze this stuff too much now. I think it's best to just find something that you like, feel that works and is easy on your system.

All I take now is my pre w/o mix with some waxy, some bcaa's (sometimes add some waxy) half way thru my workout then my shake that contains whey isolate, LBA's, berries and ground up oats plus my supplements. Pretty basic.

But you'll just have to try them all and see for yourself, because as you will see some like one over the other.

[Ritch]

Milos said that if you`re using something like above 75 grams of carbs waxy maize can make a difference. This was simply a question to tolerance of large amounts of sugar being consumed in one dose, not saying it`s a better alternative.

For a while I was using a 50/50 mix of dextrose and waxy maize when I was looking my best. I might give that a try again soon.

[kloan]

Who's to know for sure some people say after workout carbs aren't as important or as necessary as pre-workout carbs.

I don't know what to believe anymore. Whatever one person says, there's always someone else to contradict it.

[L3]

i had to eat 7 rice cakes

[Talo]

I was using maltodextrine before I ever used WM. I found that MD was heavier on my stomach then the WM ever was so that's what I switched over to.

I've always had good results taking it during , mixed with some bcaa's or after.

[Ritch]

Who's to know for sure some people say after workout carbs aren't as important or as necessary as pre-workout carbs.

I don't know what to believe anymore. Whatever one person says, there's always someone else to contradict it.

And there`s always science to prove each method... I always have slow acting carbs pre workout (2hours before) during the workout to keep energy levels up, I always have gatorade (about 50 grams of carbs) The difference with it is huge, especially on leg and back day. Extra bcaa`s and leucine (10 grams of each) make for a great intra training shake with the gatorade. Post workout carbs with the same amount of amino`s are similar to the intra training carbs, but have discovered I no longer need 100 grams of dextrose post workout. 70 is what I`m working with now.

I`m considering drinking half my intra workout shake immediately before training, and sipping the rest during the workout... Not much of a difference really but the insulin spike with the amino`s and other stuff in my bottles makes for an interesting theory to try out....

[L3]

I always have slow acting carbs pre workout (2hours before)

mmm pasta

[kloan]

Yeah I always have ground up oats in my pre workout shake.. I find those kind of carbs do help during the workout. It's post workout sugar I'm not so sure about.. it does seem to help compared to just drinking straight protein.

One article I read though suggested too much carbs post workout actually halted the production of hgh, and that any carbs shouldn't be more than the amount of protein. Since then I've been wondering what is truth.. so I just pop half a banana and some maple syrup in it and be done with it.

[MMASTAR]

K i have a carb question, if i lift in the morning and eat 1 hr before i lift, what type of carb should i eat? do i have long enough for say oatmeal or sprouted grain toast? or do i need a faster carb like say a banana or even some waixy maize?

[nisser]

Have whatever breakfast you usually have. It's not complicated.

[#8]

^^ yes it is complicated though, thats the point im making. i have all my other meals pretty dialed in, in terms of calorie intake needed to grow, but this pre and post workout stuff i feel should be optimized if possible.

it wont make all the difference, but any natural bit helps.