What's a good source of simple carbs for Post-Workout?

A_N_91 · 04-11-2006, 10:27 PM

I can't think of any. Only oatmeal but that has slow acting carbs. What is good to eat simple carbs for post-workout?

MyTMouse · 04-11-2006, 11:19 PM

im all about the skittles and smarties with a protein shake post workout. oh yea... it's true.

A_N_91 · 04-11-2006, 11:54 PM

Lol, yeh; some of my friends just eat regular sugar cubes? Is that the same as sugar from an apple or something?

SoMdHunter · 04-12-2006, 12:08 AM

How about a sliced chicken breast sandwich on white bread. The white bread has the quick carbs and the chicken has the protein, both of which will aid in protein synthesis for muscle development.

Frank_the_tank · 04-12-2006, 01:01 AM

deXtrose is great post workout. If you dont want to buy bulk dextrose then smarties or sweet tarts will suffice.

**Sixpack** · 04-12-2006, 01:13 AM

U don't need simple carbs postworkout , u can go with low GI carbs (oats, brown rice ) etc
See what works best for you personally i eat a normal meat 45min postworkout with healthy fat .I just make sure my pre-workout nutriton is up to par and IMO is just if not more important then postworkout

**BigZeke** · 04-12-2006, 01:21 AM

Quote:

Originally Posted by A_N_91

Lol, yeh; some of my friends just eat regular sugar cubes? Is that the same as sugar from an apple or something?

Fructose is fine. You can use a banana, some strawberries, blueberries are great (also an antioxidant). There's a whole lotta fruit out there, just have to improvise.

**DJSTARER** · 04-12-2006, 02:24 AM

rice. oats. bread.

and if you are cutting... go super high GI: dextrose (gatorade POWDER)

**madman911** · 04-12-2006, 03:05 AM

Dextrose is your friend.

**Sixpack** · 04-12-2006, 03:22 AM

U know I would disagree with this

Quote:

Originally Posted by DJSTARER

rice. oats. bread.

and if you are cutting... go super high GI: dextrose (gatorade POWDER)

pating420 · 04-12-2006, 06:52 AM

dextrose, gatorade, fruits

**NYCmitch25** · 04-12-2006, 11:59 AM

1c. pinapple juice, 1 banana, choc. 2 scoops protien powder, 1/2 c. of ice, water = "the Arnold classic"

u get the idea...any juice or sugar (table if u want)

A_N_91 · 04-12-2006, 12:43 PM

I really want something that I can get the exact amount of calories because I'm cutting and I don't want to guess from online calculators how much sugar the apple or banana has.

This might be a stupid question, but what's dextrose? And Gatorade is drink right, can Powerade work?

I thought that slow acting GI wouldn't work because it takes 2+ hours to digest and during that you need carbs as soon as possible??

**DJSTARER** · 04-12-2006, 02:33 PM

Quote:

Originally Posted by Sixpack

U know I would disagree with this

I know.

But seriously, IMO, I feel that, while on a cut, simple carbs PWO are your friend. While bulking, I switched to low GI due to the abundance of carbs during the entire day. On a cut, ur muscle glucose maybe significantly lower, reducing the spillover issue of high GI and increasings it's usefullness in jumpstarting muscle synthesis and increasing insulin levels.

Anyways, both work.

As for gatorade mix: the reason we reccomend it is it's ingredient content. The drink form has the majority of its carbs coming from fructose, while the powder has dextrose and sucrose.

Dextrose is optimal due to its molecular structure. Dextrose's structure is basically identical to that of glucose, and muscle glycogen is simple bonded glucose molecules.

Don't forget your multi

**NYCmitch25** · 04-12-2006, 04:23 PM

Quote:

Originally Posted by A_N_91

I really want something that I can get the exact amount of calories because I'm cutting and I don't want to guess from online calculators how much sugar the apple or banana has.

This might be a stupid question, but what's dextrose? And Gatorade is drink right, can Powerade work?

I thought that slow acting GI wouldn't work because it takes 2+ hours to digest and during that you need carbs as soon as possible??

Dextrose is cheap sugar/carb MANY ppl buy from supplement places to add to there shakes. Maybe thats what you want. It makes it easier to control the about.

I use Gatorade/Poweraide sometimes or juice.

**A.FreeRadical** · 04-12-2006, 05:33 PM

Quote:

Originally Posted by Sixpack

U don't need simple carbs postworkout , u can go with low GI carbs (oats, brown rice ) etc
See what works best for you personally i eat a normal meat 45min postworkout with healthy fat .I just make sure my pre-workout nutriton is up to par and IMO is just if not more important then postworkout

I agree. I have yet to see any proof that simple carbs + protein = an insulin spike = muscle growth. Good nutrition, proper exercise and rest = hypertrophy. My favorite post workout meal is chicken fried rice (brown). I take protein shakes (whey and water) prior to and during my workouts and cardio.

*

A_N_91 · 04-12-2006, 11:02 PM

If eating slow or fast acting doesn't matter, what do you guys think of this post-workout?

1/2 cup oatmeal
5 eggs in 1 tablespoon oil

30 grams carbs
35 protein
35 grams fats

**Sixpack** · 04-13-2006, 12:10 AM

I would lower the fat a tad man or else wait 45min then eat that meal.
J

**DJSTARER** · 04-13-2006, 12:56 AM

Quote:

Originally Posted by A_N_91

If eating slow or fast acting doesn't matter, what do you guys think of this post-workout?

1/2 cup oatmeal
5 eggs in 1 tablespoon oil

30 grams carbs
35 protein
35 grams fats

it does matter. Whether to eat fast or slow carbs is dependent on their availability

04-11-2006, 10:27 PM	#1
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	What's a good source of simple carbs for Post-Workout? I can't think of any. Only oatmeal but that has slow acting carbs. What is good to eat simple carbs for post-workout?

04-11-2006, 11:19 PM	#2
MyTMouse Pro Stature Join Date: Jan 2006 Posts: 264 Recipes: 0 Rep Power: 6	im all about the skittles and smarties with a protein shake post workout. oh yea... it's true. __________________

04-12-2006, 12:08 AM	#4
SoMdHunter Pro Stature Join Date: Dec 2005 Location: In my treestand Posts: 377 Recipes: 0 Rep Power: 6	How about a sliced chicken breast sandwich on white bread. The white bread has the quick carbs and the chicken has the protein, both of which will aid in protein synthesis for muscle development. __________________ Vegetarian - ancient Indian term for bad hunter.

04-12-2006, 01:13 AM	#6
Sixpack Optimum Sponsored athlete Join Date: May 2005 Location: Arizona Posts: 867 Recipes: 0 Rep Power: 15	U don't need simple carbs postworkout , u can go with low GI carbs (oats, brown rice ) etc See what works best for you personally i eat a normal meat 45min postworkout with healthy fat .I just make sure my pre-workout nutriton is up to par and IMO is just if not more important then postworkout __________________ ["Tough Times Don't Last But Tough People Do" My Pops RIP http://www.optimumnutrition.com/ "Fueling your desire for success" www.rippedacadamy.com Mod-massmonsterz.com ISSA certified

04-12-2006, 02:24 AM	#8
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,165 Recipes: 0 Rep Power: 116	rice. oats. bread. and if you are cutting... go super high GI: dextrose (gatorade POWDER) __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

04-11-2006, 11:54 PM	#3
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	Lol, yeh; some of my friends just eat regular sugar cubes? Is that the same as sugar from an apple or something?

04-12-2006, 01:01 AM	#5
Frank_the_tank Pro Stature Join Date: Dec 2005 Posts: 396 Recipes: 0 Rep Power: 6	deXtrose is great post workout. If you dont want to buy bulk dextrose then smarties or sweet tarts will suffice.

04-12-2006, 03:05 AM	#9
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,552 Recipes: 0 Rep Power: 62	Dextrose is your friend. __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

04-12-2006, 06:52 AM	#11
pating420 IMPC Contestant Join Date: Jul 2005 Posts: 104 Recipes: 0 Rep Power: 5	dextrose, gatorade, fruits __________________ Heaven is not a place you go to when you die. It's a moment when you actually feel alive. April IMPC picture updates: http://www.ironmass.com/forums/showthread.php?t=6416 May IMPC picture updates: http://www.ironmass.com/forums/2006-...d=1#post144934 Currently cleanbulking... Before: 120 lbs, 20% BF Week 1: 122 lbs, 21% BF Week 2: 123.5 lbs, 20.5% BF

04-12-2006, 11:59 AM	#12
NYCmitch25 Silver Member Join Date: Jul 2005 Location: New York Posts: 1,117 Recipes: 0 Rep Power: 52	1c. pinapple juice, 1 banana, choc. 2 scoops protien powder, 1/2 c. of ice, water = "the Arnold classic" u get the idea...any juice or sugar (table if u want)

04-12-2006, 12:43 PM	#13
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	I really want something that I can get the exact amount of calories because I'm cutting and I don't want to guess from online calculators how much sugar the apple or banana has. This might be a stupid question, but what's dextrose? And Gatorade is drink right, can Powerade work? I thought that slow acting GI wouldn't work because it takes 2+ hours to digest and during that you need carbs as soon as possible??

04-12-2006, 11:02 PM	#17
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	If eating slow or fast acting doesn't matter, what do you guys think of this post-workout? 1/2 cup oatmeal 5 eggs in 1 tablespoon oil 30 grams carbs 35 protein 35 grams fats

04-13-2006, 12:10 AM	#18
Sixpack Optimum Sponsored athlete Join Date: May 2005 Location: Arizona Posts: 867 Recipes: 0 Rep Power: 15	I would lower the fat a tad man or else wait 45min then eat that meal. J __________________ ["Tough Times Don't Last But Tough People Do" My Pops RIP http://www.optimumnutrition.com/ "Fueling your desire for success" www.rippedacadamy.com Mod-massmonsterz.com ISSA certified