post-workout carbohydrate source

[anthrax]

Interestingly, as most people now know, the distinction between simple carbs (single sugar units) and more complex carbs (longer chains of sugar units) doesn’t tell us much about the glycemic index. In fact, the dextrose and maltodextrin comparison is a good example of this. Dextrose is a simple carb consisting of single glucose units in solution. It’s very sweet tasting.

Maltodexrin, on the other hand, is a complex carb consisting of between 3 to 20 glucose units joined together. It has very little taste. While there are some striking differences between these carb sources in terms of structure and metabolic processing, once inside the body their glycemic indices are both quite high.

To take advantage of their similarities as well as their differences, the ideal post-workout carbohydrate source should be a 50/50 combo of the two. You see, maltodextrin is less likely to cause GI distress due to the low osmolarity (the amount of free glucose units in a given amount of liquid). This property also means that it’ll be more quickly absorbed. The more free glucose molecules in solution, the slower the GI absorption times. Since maltodextrin has less free units per quantity of liquid, it’s more rapidly absorbed. Finally, malto seems to replenish glycogen stores better than other carbohydrates, so it’s a must for the post-workout drink.

However, don’t sell out dextrose just yet. Since free glucose units can actually facilitate fluid uptake and absorption in the GI due to an active coupled glucose-sodium transporter, dextrose is a good addition to the drink as well.

In the end, I hope it’s clear that a combo of malto and dextrose is ideal for the post-workout drink and that in the post-workout situation, the difference between simple and complex carbs is unimportant. Your main goal at this time is to get rapidly absorbed carbs and protein into the blood as fast as you can.

 

[javaguru]

Yep, same ratios I use for my post workout carb mixture. I also use it during workouts, I get amazing pumps and my energy levels are up throughout the workout. Add some hydrolized whey protein and you have one of the best recovery drinks around, IMO. My poundages are up almost every workout and I don't get sore anymore.

 

[tag166]

Cant beat the dextrose

Whey protein 40 grams

Dextrose 70 grams

L glutamine 5 grams

Try!!!after you training!

 

[hardbdygrl]

were do you get dextrose from?????

 

[riskybizz007]

I think the Maltodextrin is highly over-rated. Doesn't really make sense to put that much in MRP's either, it's an inevitable insulin spike, no fat and no fiber to slow digestion. Not much of a meal, more like here's some candy w/ quick digesting protein.

You can find dextrose for $10 for 11pounds at supplementsdirect.com. It's cheap and it's all i use. Don't see a need to add another high glycemic carb in there.

There are many different kinds of maltodextrin, they are not all created equally is what i'm saying. Some claim to be complex carb but they can be short chain or long chain connected. No way of really telling. So you can get ripped off very easily here.

 

[missyd143]

hey after a workout i have sugar waffters and whey..if i really dont want dextrose but decide to have sum other carb i s that ok and will those carbs get stored as fat even though they dont get absoorbed that quickly like dextrose..?? i dont eat any carbs but after workout

 

[riskybizz007]

not too sure missy... sometimes i skip the dextrose and eat some brownies or cookies. This is the only time i'd eat them right now b/c i'm dieting. I think Dan Duchane said you could eat Angel Cake post workout.
Sometimes i have to give in to my craving and eat the sweets instead of drinking the bland dextrose. Anyone else know?

 

[MR. BMJ]

I think mixing the 2 will be basically a waste. You will not get the spike from the maltodextrin, then get the spike of the dextrose in order. What will happen is that you will get a GI spike of somewhere in between the two. The dextrose will lower the GI of the maltodextrin, and the maltodextrin will raise the GI of the dextrose. Insulin will sky-rocket no matter what you use, so that is basically irrelevant. I still think there needs to be more research done on sugars according to their GI and actual glucose disposition into cells. We know that all sugars raise insulin, and the ones with the highest GI we speculate will raise insulin the most, but at what GI is glucose deposited into muscle cells the best? I remember Duchaine mentioning a study showing that sucrose had a better glycogen disposition than that of both glucose (dextrose) and fructose (this should be obvious). He stated, "It's possible that with glucose, the higher amount of insulin in the blood-stream is diverted to other cells (e.g., fat cells), in addition to muscle cells. With sucrose, there may be just the right amount of insulin to optimally deposit muscle glycogen without "spilling over" into the fat cells."

Now, on a CKD carb-up, this may not be relevant, but on a normal diet where carbs are incorporated, this may be something to think about. Does this mean that you should quit using your dextrose and maltodexrin and use sucrose instead? NO. If you are getting great muscle glycogen disposition and not increasingly getting fatter, then keep doing what is working. BUT, if fat gain is a problem, then sucrose or a food item with a GI similar to that of sucrose may be a better choice.

RISKY...the type of maltodextrin in the meal replacement is what you should be concerned about. Its true that many maltodextrins will raise the GI of a meal, but these are usually the straight chain maltodextrins, which YES, will have a high GI. Maltodextrins that are structurally branched, will have a much, much lower GI rating. This is why many companies incorporate them into their powders. Duchaine was also in favor of using these branched chain maltodextrins in his diet meal-replacement powders.

MR. BMJ

 

[riskybizz007]

MRBMJ you always come through to clear things up.
just have a question on the sucrose, how much would be necessary for the insulin spike and to replenish muscles?

 

[missyd143]

i use high fructose corn syrup is that ok ? or is tahat very bad,,,, i mean right after a workout your body wont stor any fat i believe ..anyone agree??