post workout carbs......

[Bolo]

Ive seen people preach carbs along with your protein shake right after your workout.  Ive been lifting weights for bout 7 years.......im 5'6 225....36in waste....anyways what im getting at is......since i started i never really did the carbs right after my workout.......but did do 40-50 grams of whey.....is this carb post workout a MUST?....i am not a hardgainer.....and i think i am sensitive to high fat and high carbs....so am i really missing out on carbs right after my workout?  I do take in a good amount through out the day....so should i finally start taking in carbs post workout or keep doin what ive been doin?

[Blockhead]

 Try to keep your carbs low-moderate throughout the day. Everything comes w/ expierence and time.

 Let's say you train at 6pm...

 Have 40-50 grams of a slowburning low glycemic carbs w/ breakfast, 2nd meal should be liquid(whey/egg/casein in water)...third meal should be solid...mostly protein w/ veggies...very low carbs if any...4th should be a solid meal again...protein w/ 40-50 grams of carbs of a slow-burn like oatmeal or brown rice or yam...

 That'll give you energy for your workout...then POST workout...a mix between SLOW and SIMPLE carbs...30grams of slowburn and 20-30grams of simple with 40-50grams of a quick acting protein...(I like a whey isolate formula with 2 packets of low-sugar oatmeal)

 2 hours later...protein solid food meal w/ veggies and very little if any rice or some form of carb...no more than 20grams...

 Bedtime...whey/egg/casein mixed in skim milk and go to bed...maybe throw in a few flax capsules withbedtime shake.

 Carbs should be revolving around breakfast...pre and post workout. Simple carbs ONLY post workout. Hope this helps...

[kicker]

I'd say right after the workout simple carbs are a must to rapidly replenish muscle glycogen, starchy carbs like pasta and whole grain bread are better earlier in the day and fibrous carbs (veggies) for dinner.

[Bolo]

I'd say right after the workout simple carbs are a must to rapidly replenish muscle glycogen, starchy carbs like pasta and whole grain bread are better earlier in the day and fibrous carbs (veggies) for dinner.

can you give examples of simple carbs....and how was I able to build a good amount of muscle without carbs right after workout.....they say if it aint broke dont try and fix it...

[tarzapedamonkey]

could someone please post some simple carbs?

[Blockhead]

 (Sigh)

 If it is SWEET...its probably simple. POST workout is the ONLY time you need simple carbs...no more than 30-40grams.

 Try this player...POST workout this is the no questions asked no debate most perfect formula for POST workout...

 Shaker cup.
 30grams of dextrose.
 50grams of a PURE WHEY ISOLATE protein(Respect Protein by Pride Nutrition or Isopure by Natures Best or Isobolic)
 1/2 cup(pre cooked) of plain oatmeal
 18oz of water
 5grams of creatine
 5-10grams of glutamine
 

 Or...make it simple. Put two scoop of protein powder in 16oz of gatorade w/ a serving of creatine and glutamine with a packet of Instant Oatmeal(plain) in it...mix and drink.

 Anything els?

[Bolo]

Yo man I am not really lean......that looks like it will make me gain fat.....post workout for me is about 730pm......i am NOT a hardgainer........i gain weight easily.

[Blockhead]

  Just do it!

 If you keep your carbs low-moderate throughout the day...it wont be a problem. Quit it w/ the gross amount of carbs in the daytime...30-40 w/ breakfast...same PRE workout and do it as I say AFTER workout...

 Do some cardio to...stop eating junk food. Be disciplined or be ashamed the rest of your fkn life...do it!!!

[Bolo]

alright blockhead...ill give it a try....im not ashamed of my body.....just tryin to tighten up and perhaps gain lean muscle.

[Jr. Yates]

alright blockhead...ill give it a try....im not ashamed of my body.....just tryin to tighten up and perhaps gain lean muscle.

Hey man you do what works for YOU. for me having that oatmeal at 7:30 at night would be retarded. My post workout meal no matter what time it is, is always a shake with water,glutamine,creatine....and a nice big bowl of mixed fruit. Pears,Pinapple,Honey Dew....Whatever fruit I want and it satisfies the sweet tooth.

[BallzDeep69]

I drink a Scoop and a half of gatorade powder (about 88 grams of simple carbs) mixed in water post-workout with my whey shake.  Then a few hours later I'll drink another scoop (58 g carbs).

Basically like shooting insulin.  My stores recover REAL quick since I started doing this.

[littleguns]

As someone else said, moderate your carb intake,

my routine is as follows:

Bksfast - 5-7 eggs
             1/2 C of Oatmeal
             Tbl of Dry Flax
              Scoop of Whey protein mixed with coffee % ice cubes

Mid Morn  Protein Shake
              baby carrots (fibrous carbs)

Lunch      Lean edible protein (chicken, pork steak)
              String Beans
              Salad

Mid afternoon
             Protein Shake
             Almonds or baby carrots again

Dinner     same as lunch but with Starchy carbs, potato, rice

Workout

Post Workout   Whey Protein and Vitargo

Before bed - Protein Shake

Basically it comes out to about 100 gms of carbs (not including the string beans/carrots)

Big thing is to eat carbs 1st thing in the morn, before workout to fuel the exercises and then replenishment post workout.

This is my 2 cents doesnt mean i'm right but it seems to be working for me.

[loco]

Yo man I am not really lean......that looks like it will make me gain fat.....post workout for me is about 730pm......i am NOT a hardgainer........i gain weight easily.

Bolo,
Since you are trying to lose fat, have a Whey protein shake with 8g - 10g Glutamine powder right after your workout.  The Glutamine gets converted to simple carbs in your body, but it won't make you fat because it will be used for muscle recovery.

Read this article:
http://www.ast-ss.com/research/cribb/research_reviews/rr_full_text.asp?rrID=103

BTW, Bolo, you don't look fat to me.

[MidniteRambo]

Bolo,
Since you are trying to lose fat, have a Whey protein shake with 8g - 10g Glutamine powder right after your workout.  The Glutamine gets converted to simple carbs in your body, but it won't make you fat because it will be used for muscle recovery.

Read this article:
http://www.ast-ss.com/research/cribb/research_reviews/rr_full_text.asp?rrID=103

BTW, Bolo, you don't look fat to me.

Loco, great article.  Appreciate than most/many of your posts cite research, not just opinions.  What was unclear to me from reading the article is whether there is any downside to the lack of an insulin spike that accompanies post-workout ingestion of simple carbs.  In other words, I undertstand that the replensishing of muscle glycogen stores is the same (with carbs or glutamine), but are there additional benefits from the insulin spike from simple carbs not realized with glutamine?

[loco]

Loco, great article.  Appreciate than most/many of your posts cite research, not just opinions.  What was unclear to me from reading the article is whether there is any downside to the lack of an insulin spike that accompanies post-workout ingestion of simple carbs.  In other words, I undertstand that the replensishing of muscle glycogen stores is the same (with carbs or glutamine), but are there additional benefits from the insulin spike from simple carbs not realized with glutamine?

Was going to write the same about you, Rambo.  You post some great articles that cite research.  I'm all for science, research and studies, but I don't trust them 100%.  I also go by common sense and personal experience.  For example, for many years, before the 80s, science and medicine kept saying that bodybuilders were wrong in that extra protein was not necessary for athletes.  Now we know that bodybuilders were right and the doctors were wrong.  Bodybuilders and fitness athletes are many times one step ahead of the medical and scientific community because, unlike most doctors and most scientists, we walk the talk and we experiment with our own physiques.

About your question, that's a good one.  I don't know the answer to that, but I think that it has something to do with how insulin responds to simple carbs as opposed to Glutamine.  There is probably less than an insulin response to Glutamine than there is to straight simple carbs, and that maybe why Glutaime is better for leaning out and simple carbs are better for bulking up.  If you find the answer, let me know.

[Bolo]

Was going to write the same about you, Rambo.  You post some great articles that cite research.  I'm all for science, research and studies, but I don't trust them 100%.  I also go by common sense and personal experience.  For example, for many years, before the 80s, science and medicine kept saying that bodybuilders were wrong in that extra protein was not necessary for athletes.  Now we know that bodybuilders were right and the doctors were wrong.  Bodybuilders and fitness athletes are many times one step ahead of the medical and scientific community because, unlike most doctors and most scientists, we walk the talk and we experiment with our own physiques.

About your question, that's a good one.  I don't know the answer to that, but I think that it has something to do with how insulin responds to simple carbs as opposed to Glutamine.  There is probably less than an insulin response to Glutamine than there is to straight simple carbs, and that maybe why Glutaime is better for leaning out and simple carbs are better for bulking up.  If you find the answer, let me know.


Thaks for the info loco......i never done simple carbs after workout...and i fee ive built a pretty muscular physique.....but yeah im tryin to tighten up....so imma keep doin my whey and glutamine,,,,thanx for the advice.