Powerade after a workout

I've realized that I have not been getting any post WO carbs, and the recommended carbs are simple sugars for fast absorbtion.   Right now, I just have a protein shake (whey protien + water).  I figured a 1/2 bottle of powerade outta do the trick.  Would you diet professionals concur?

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If you are having your Post at the gym, your options are limited and the powerade is ok.  If you are at home and can use a blender, fruit added to you shake serves you better.

I read that the sugar from fruit is actually not as good as the (faster absorbing) sugars in drinks like powerade and gatorade....otherwise, I'd just add strawberries to my PWO shake.  That's why I was asking this.

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

just go buy some dextrose or maltodextrin.  its cheap, you mix it and drink.

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I will look into that, thanks!

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

high fructose corn syrup is mostly fructose (about 55% fructose and 45% glucose). because of this it does not glycogenate the muscles very well, That is why dextrose or maltodextrin is a better source of carbs post workout. 

fructose primarily restores liver glycogen, not skeletal muscle glycogen

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The sugar in milk is dextrose, no? Some have said that the casein protein in milk will slow absorption of whey, but I beleive that has been disproven. Please correct me if I'm wrong. I think lowfat chocolate milk, about 30g sugar per cup, would be good for fast carbs. (i throw in a banana as well) any thoughts?

tquinn1021


The sugar in milk is dextrose, no? Some have said that the casein protein in milk will slow absorption of whey, but I beleive that has been disproven. Please correct me if I'm wrong. I think lowfat chocolate milk, about 30g sugar per cup, would be good for fast carbs. (i throw in a banana as well) any thoughts?

sounds reasonable enough.  Plenty of other people swear by chocolate milk post work out.

Brihead I don't know if you care about HFCS but I think those sports drinks are garbage.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

About milk...well, I'm trying to avoid fat+carbs together PWO.

And, Seoinage I do agree that they are garbage, but I did hear that they were a great source of PWO carbs.  But after hearing about dextrose and Maltodextrin, I think I will look into those.

Thanks fellas!

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

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The sugar in milk is lactose, which is galactose + glucose.

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brihead301


About milk...well, I'm trying to avoid fat+carbs together PWO.

And, Seoinage I do agree that they are garbage, but I did hear that they were a great source of PWO carbs.  But after hearing about dextrose and Maltodextrin, I think I will look into those.

Thanks fellas!

yep, stick with dextrose or maltodextrin.

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Fruit is a mix of fructose and glucose.  The higher it's glycemic index number, the higher the ratio of glucose.  You have a 2 hour window after exercise to get your nutrients in, I know that the sooner the better, but useless calories are just that, useless.

After workouts, if you're looking for carb sources, dextrose and maldextrin are good sources. You can have these with complete protein sources after workouts. I also read that you can have them during workouts as well, the dextrose and maldextrin i mean.

Get the Best Obliques

Maltodextrin/Dextrose are great ideas.

Gatorade is primarily more suited to athletes who go hard in any really intense bout of exercise for more than 90 minutes or so (just a general guideline).
Think about marathon runners and rowers, or if you had a really high intensity resistance training workout which went on for nearly 2 hours, if I were the trainer in that position then I'd give them gatorade/powerade an hour or so into that session because it keeps them going and refuels all their energy systems.

Seeing as your workouts probably aren't to that extreme though, it's not a bad option, but it's not an ideal one either. I believe that maltodextrin/dextrose alongside the shakes are perfect. :)

Hope that helps.

I usually lift for about 1 1/2 hours, then I go to my MMA class immediately afterwards, which is a very intense cardio session, and it is 1 hour long.  I usually have a shake right after lifting, and another after MMA, and that is where I would add in the maltodextrin/dextrose.

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

In that case then I'd actually advise you taking gatorade after the workout before you go to MMA. Sounds like you need it.
But with that being said, a sufficient amount of maltodextrin/dextrose would do you good. :)

Cool, thanks for the advice.  BTW, is maltodextrin the same thing as dextrose or are they 2 separate things?  If so, do you just take one or the other?

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

Not quite the same.  Maltodextrin is a glucose polymer, so it requires a bit of breakdown.  Glucose (aka dextrose, corn sugar, grape sugar) is a monosaccharide, requiring no breakdown before use.  So theoretically it should be absorbed and put to use faster.  Though maltodextrin would be pretty quick too.

Not sure if I'm using all the right terms here, but that's basically the size of it.  

the powder form of gatorade contains dextrose and no HFCS.  pure dextrose can be bought cheaper than the gatorade but will not taste as good.

powerder gatorade should do you well.  avoid the RTD gatorade if you dont want HFCS.

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Cool thanks!

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

What about fruit juices after workouts?  I've started doing that recently.  I've only been doing it for about a week or two, so I don't know if it's doing anything yet.

I was going to suggest the powder Gatorade, it has sucrose (good/bad?) and dextrose as the prime ingredients.

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