post workout SPIKE!!!!!!!

[adonis1]

i was curious what u guys use for a post workout spike......im not lookin to get bloaty with creatine....but are just simple sugars in babanas for instance enuff??? or does someone have a better way to spike it without those sugars?

 

[Johnny Cut]

carbs, dextrose, slin

 

[Silent Method]

i was curious what u guys use for a post workout spike......im not lookin to get bloaty with creatine....but are just simple sugars in babanas for instance enuff??? or does someone have a better way to spike it without those sugars?

Post-exercise is the one meal where you really want some high glycemic carbs. Much research points to a carb to protein ratio of approximately 4 to 1 to be near optimal for a post-workout recovery meal. 100 grams of carbohydrate to 20 grams of protein seems to be a good minimum.

Many so called "weight gainer" shakes are great for a post-exercise meal. (Although the majority of them are way to high GI for frequent use at times other than post-exercise.)

Fructose, found in varying degrees in fruit, has actually a very low GI. However, it is superb in restoring liver glycogen. Some fruit, or pure fructose as a supplement, can be a good addition to a recovery meal.



As for getting "bloaty" with creatine, none of my friends nor myself have every experienced bloat with creatine other than a pleasant increase in muscle volume. Perhaps some people do react to creatine by bloating. However, I believe that, upon learning that one of creatine's attributes is the retention of water (intermuscular), many people erroneously developed the idea of creatine bloat.