i know nothing about the whole sugar pwo deal...
What's the benefit of it?
How much dex do you take pwo???
thx in advance!
i know nothing about the whole sugar pwo deal...
What's the benefit of it?
How much dex do you take pwo???
thx in advance!
I'm a little baffled about sugar pwo too.
Sugar is use for refill your muscle glycogen after a hard trainning, if this is not done muscle recovery is very slow, actualy your muscle will not recover until your muscle has all is glycogen back.
Whats the best ans fastest way to get your glycogen refield??
A mix of 50/50 dextrose and Maltodextrine with your protein shake
at about 0.8gr. per kg. of body weight.
I hate dextrose, the taste is far too sweet for me. Powdered carbs are always nice post-workout as throwing them in a shake is rather convenient. How much to take would depend on the rest of your diet.Originally Posted by Ogrew
I understand your initial point but I think you left something very important out. Refilling muscle glycogen is very dependent on having enough substrate to do so not just the type of substrate. The reason everyone flocks to sugar or other high GI carbs is because of the insulin spike provided theoretically getting carbs to the muscle quicker. Great in theory in application I'm not quite sold. Based on the limited research available the high GI carb post-workout camp isn't faring as well as initially thought.
I don't agree with dextrose/malto post workout simply because it's too rigid a model. It looks like there may be merit to including some fructose as well as intense exercise can deplete liver glycogen as well. I opt for a scoop of protein and some chocolate milk.
I think Alan Aragon did a good job summing up the research in the first article of his initial AARR and best of all it's free:
http://user210805.websitewizard.com/...R-Jan-2008.pdf
page 4-5 is the stuff on carbs post-workout
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