question for plornive (and other diet experts)

[Manu]

question for plornive (or anyone who wants to answer)

insuline and post workout meal
I have this question:
I've been taking dextrose right after workout, around 5o grs. and only 20 minutes later the Whey protein (around the same amount).
I do this because i think that if i mix and take right away protein and dextrose the GI of dextrose will be low, making inexistent the effect of insuline raise after taking it.
On the other end maybe 50 grams aren't enough to create a interesting insuline spike.
....i'm on a low carb diet right now and most of carbs come from the post workout dextrose.

....
On the other end i am thinking that maybe could be benificial to raise the dextrose to around 80 grams.

What do you think about all this?
Does it make sense to not take protein and dextrose together?
Could it be more beneficial to take a bigger amount of dextrose?

Thanks

 

[Manu]

come on guys )

give me some light on this one

 

[Anatomywiz]

The dextrose is fine right after your workout, however you actually want to take some of your whey protein(5-10 gms) and creatine(if you take any) all together. The reason is that taking in amino acids with a post exercise recovery drink actually increases the insulin spike and thus carbohydrate absorbsion. L-glutamine is another excellent choice with your post workout carbs. The amount of carbs you should take depends on how many you use during exercise. A good hard-core one hour lifting session should burn in the neighborhood of 300 calories. Make sure to take this as soon as possible after the exercise, or even right before you finish to take advantage of the insulin like effect of exercise. hope this helps.

 

[plornive]

It makes sense, but I'm not sure what you're asking. 50g of dextrose is fine post-workout. I think it is just the same or better if you take dextrose and whey in the same drink.

How much dextrose you take depends on your bodyweight, insulin sensitivity, workout duration and intensity. On a low carb diet, you probably don't need any more than 50g. You could also take vanadyl sulfate or ALA with it. Vanadyl works independent of insulin. ALA potentiates insulin.

If you are doing a really low carb diet, you might try pre-workout carbs. This may improve your recovery and workouts more than post-workout carbs if you are doing a keto diet. Don't take ALA or vanadyl with it in this case.

Am I a "diet expert"

 

[Manu]

Thank you both

You answer my question perfectly.

I was taking first the dextrose and only 20 minutes after the WHEY because i thought that the dextrose with Whey didn't have the same effect in making an insulin spike.

I know there are some guys who do like that take fisrt dextrose and only 20 to 30 minutes later take the protein)
I don't know why...

Yes you are plornive (to my standards at least) )


Thanks

Any other sugestions in bringing light to this would be apreciated.