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How many carbs post-workout?
- Thread starter Slyder190
- Start date
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WARBIRDWS6
Guest
i do 50 fast acting immediate post w/o, and 100 from maltodextrin about 2 hrs later.
DownUnder23
New member
What about carbs b4 workout?
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WARBIRDWS6
Guest
I've been using accelerade pre workout. classic 4 to 1 ratio.....2 scoops is 52 carbs and 13 protein. sucrose/fructose/malto mix with whey protein. before i was using 1 1/2 serving of liquid amino fuel mixed with 1 scoop phosphagen HP. got the HP for free so i just used it and added in the aminos from the AF liquid.
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WARBIRDWS6
Guest
BTW, just to clarify....here are the actual powders i use. they do have protein too. lol:
Immediate post:
1 Surge (biotest): 49 carbs (glucose), 25 Protein (Whey)
1 scoop whey protein 20 grams
10 grams creatine
10 grams glutamine
2 Hrs later:
1 Mass Fuel (Twinlab): 97 carbs (maltodextrin mainly), 50 Protein (casein and other protein mix)
1 scoop whey protein 20 grams
Immediate post:
1 Surge (biotest): 49 carbs (glucose), 25 Protein (Whey)
1 scoop whey protein 20 grams
10 grams creatine
10 grams glutamine
2 Hrs later:
1 Mass Fuel (Twinlab): 97 carbs (maltodextrin mainly), 50 Protein (casein and other protein mix)
1 scoop whey protein 20 grams
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WARBIRDWS6
Guest
Iwan2bsolid2 said:
these are men, not girls asking the question. lol. j/k....but not really...
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kronk
Guest
90 might be a bit too much but if you are close to or around 200lbs your golden.
I take 75-100 grams of dextrose post workout with 3 r-ala and 60 grams of whey
I take 75-100 grams of dextrose post workout with 3 r-ala and 60 grams of whey
THeMaCHinE
New member
On studies done with gymanasts (studies for lifters don't exist to my knowledge, so have to extrapolate), who are likely in a more catabolic state than bb'ers post workout, the optimal level was .8 grams carbs/kg + .4 grams protein/kg. No fat, carbs are to feature a glycemic index of 100 (dextrose/maltodextrin); protein is to be something easily digested with a good amino-acid profile (ex. cross-flow-micronized whey isolate).
I use a 20% CFM whey isolate, 20% rice protein, 60% dextrose mixture to achieve (close to) the proper ratios.
I use a 20% CFM whey isolate, 20% rice protein, 60% dextrose mixture to achieve (close to) the proper ratios.
SOLID
New member
WARBIRDWS6 said:
these are men, not girls asking the question. lol. j/k....but not really...
well I've done both routes extreme and what I posted above, and with the extreme intake of carbs I get fat, if you can get away with it- more power to you. Remember once your cells can't hold any more glycogen - where does the excess go...that's right stored as fat.
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WARBIRDWS6
Guest
Iwan2bsolid2 said:
haha. j/k for real. as you can see, i take in under that amount in the first shot post w/o.....then over that amount in the second shot. i figure hit it twice in the two hour window post workout. shouldn't make you fat so long as you don't go hog wild. i really feel the fast acting stuff immdietaly after w/o and the longer acting stuff a few hours later is the way to go. mass fuel is a bit overboard.....but i could always take 3 scoops instead of 4. since i am on some anabolics i figure just take the full serving though.
carbs
Hey man...to answer your ? about carbs before a workout........You should eat something that's low on the glycemic Index. Low GI Carbs will give you a bit of energy (which you'll need for a good workout) and it's much easier to burn during a workout. After you train eat some Carbs that are high on the GI, but I wouldn't say 90, probably more like 60-80 at most.
Hey man...to answer your ? about carbs before a workout........You should eat something that's low on the glycemic Index. Low GI Carbs will give you a bit of energy (which you'll need for a good workout) and it's much easier to burn during a workout. After you train eat some Carbs that are high on the GI, but I wouldn't say 90, probably more like 60-80 at most.
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Dr.M
Guest
Minimum of 30, more if you want - depends on what your diet is. For low carb people 30 is about right, because it "doesn't count" post workout.
Go for 100 gramms of carbs after an intense workout. The carbs should concist of dextrose (very fast delivery), fructose (best to fill up glycogen) and something like maltodextrin. You could just use sucrose (one molecule of glucose and one of fructose), it´s the cheapest sugar, but at a 100gramms it´s really ultra sweet.
THeMaCHinE
New member
Re: carbs
Post Workout:
187 lb = 85 kg (*.8 c & .4 p) = 68 carbs/34 protein
*snip*
Interactions Between Resistance Exercise and Nutrition
by John M. Berardi
Sip immediately before and during exercise:
Carbohydrates (0.4 to 0.8g/kg) — The carbohydrate content of your drink should contain high GI carbohydrates that are easily digested. I recommend a 50/50 blend of glucose and maltodextrin.
Protein (0.2 to 0.4g.kg) — The protein content of your drink should contain easily digested and assimilated proteins like hydrolyzed whey.
Amino Acids (3-5g of each) — The BCAA (Branched Chain Amino Acids) may be important as they're the main amino acids oxidized during exercise. The provision of BCAA during exercise decreases net cellular protein breakdown. In addition, glutamine may spare muscle glutamine concentrations and maintain immune homeostasis during training and recovery.
Creatine (3-5g) — Creatine intake increases work capabilities during exercise, increases recovery of ATP-PC homeostasis, and may increase muscle mass directly/indirectly.
Water (2 L) — The amount of water you consume with such a beverage is crucial since digestion will suffer if you have a beverage that's too concentrated. A solution of 4 to 8% is ideal for proper digestion and hydration during exercise. Any more concentrated and many of those nutrients will be completely wasted. To calculate concentration, remember 10g of total powder in 1L is a 1% solution while 100g of total powder in 1L is a 10% solution.
After exercise:
Repeat the above beverage but add 500mg of vitamin C and 400IU of vitamin E.
slyder190 said:
THeMaCHinE said:
Post Workout:
187 lb = 85 kg (*.8 c & .4 p) = 68 carbs/34 protein
*snip*
Interactions Between Resistance Exercise and Nutrition
by John M. Berardi
Sip immediately before and during exercise:
Carbohydrates (0.4 to 0.8g/kg) — The carbohydrate content of your drink should contain high GI carbohydrates that are easily digested. I recommend a 50/50 blend of glucose and maltodextrin.
Protein (0.2 to 0.4g.kg) — The protein content of your drink should contain easily digested and assimilated proteins like hydrolyzed whey.
Amino Acids (3-5g of each) — The BCAA (Branched Chain Amino Acids) may be important as they're the main amino acids oxidized during exercise. The provision of BCAA during exercise decreases net cellular protein breakdown. In addition, glutamine may spare muscle glutamine concentrations and maintain immune homeostasis during training and recovery.
Creatine (3-5g) — Creatine intake increases work capabilities during exercise, increases recovery of ATP-PC homeostasis, and may increase muscle mass directly/indirectly.
Water (2 L) — The amount of water you consume with such a beverage is crucial since digestion will suffer if you have a beverage that's too concentrated. A solution of 4 to 8% is ideal for proper digestion and hydration during exercise. Any more concentrated and many of those nutrients will be completely wasted. To calculate concentration, remember 10g of total powder in 1L is a 1% solution while 100g of total powder in 1L is a 10% solution.
After exercise:
Repeat the above beverage but add 500mg of vitamin C and 400IU of vitamin E.
