Post Workout shake help

[GymIntensity]

I usually hit up 25grams of whey, and then for my simple sugars, I will usually drink fat free chocolate milk.... I need to tone up my PWO shake tho I think. First question is, what is the sugar that most people use for their PWO shake? is it Dextrose? I cant remember the exact type of sugar. Also, if dextrose is right, what foods/drinks have that type of sugar in them?


Also I have little complex carbs in my PWO shake. Is this necessary to add oats to a PWO shake or is it not beneficial immediately after workout?

 

[GymIntensity]

and the sugars from the fat free milk usually runs around 30grams. .....

 

[ILOVEMYWIFE]

I would not add the oats to the post shake. Chances are you will be eating an hour after this shake anyways. As for the post workout shake, the simple sugar is used as a transport in the blood to move protein and other nutrients into the muscle faster.
Once the dextrose is ingested, insulin levels in the blood rise and this is what transports protein to the muscle.
Dextrose can be found in fruit juices like Grape juice. You can also buy carb powders that come formulated with dextrose too.\
Hope this helps.

 

[Cutt29]

oats will prevent a crash from the dextrose

 

[GymIntensity]

oats will prevent a crash from the dextrose

so is this a good thing or bad thing?


So for my PWO shake, I shouldn't drink the fat free chocolate milk for my sugars, just do my protein shake which has less than 5 carbs, and then drink some orange juice or grape juice for about 30g of fast acting carbs?

 

[jpt]

yes simple sugars are better to take pwo....but throwing oats in the pwo shake is fine too. i throw in a banana, strawberries and 1/2 cup of oats....also instead of water use gatorade if dex not available.

 

[Cutt29]

so is this a good thing or bad thing?


So for my PWO shake, I shouldn't drink the fat free chocolate milk for my sugars, just do my protein shake which has less than 5 carbs, and then drink some orange juice or grape juice for about 30g of fast acting carbs?

its good if you do not want to crash, i [perponally do not use dex anymore pwo but when i did i used it alone and with oats, i prefered using it with oats

 

[GymIntensity]

its good if you do not want to crash, i [perponally do not use dex anymore pwo but when i did i used it alone and with oats, i prefered using it with oats

aite bro. Well i've always been a husky guy and simple sugar carbs dominate me, meaning if I dont keep them down I will not lose BF at all and most likely gain fat if I dont keep them minimal. Would this info matter at all in determining to intake simple sugars after my work or at least the amount?

 

[JKurz1]

Hey, go quick carbs in your pw shake (dextrose, maltodex, whiote rice, white bread etc) and then slow burning carbs for you meal after (oats, brown rice, yams)

Skip fructose PW.......skip fats.........and milk sugars are slow release casein, not ideal.