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Many people I can see are under the impression that Sugar and Dextrose are the best thing to take in after a workout. I've heard from some very reliable sources that never is refined sugar at all good for you. The most its going to do is make you fat. Carbs are important post workout, 30-45 minutes after, but not straight up sugar. You will get much better results by adding oats to your protein shake with a banana if your going to have a protein shake. Im going to give you some info straight out of "Maximum Growth", a book written by Shawn Phillips, I'm sure most of you have heard of him, I'm doing a 4 week program right now that i just started. I'm going to post about 2 posts a week on my results and how im doing along the way. Anyways, take this info into consideration -
"Half of your carbs should come in the form of what's called low-glycemic and the other half in high-glycemic carbs. Typically, this means you'd try and consume a starchy carb, something like brown rice, a yam, or oatmeal (low glycemic) combined with a sugary carb, such as a piece of fruit, like a banana or apple. Soi why the half-half carb? well i wont bore you with all the details, but heres the down and dirty.... too many high glycemic carbs can cause a sudden, uncontrollable rush of insulin in the body, Low-glycemic carbs don't. Too much insulin will quickly create an environment to store all of those extra calories as bodyfat. Cklarly, this is not what we want. It's for this reason I recommend not eating more than half hight glycemic carbs. You especially want to avoid those dreaded fat-storing carbs like sugar and dextrose.
Heres what a good post-workout meal should look like:
Around 75-90 grams of carbohydtrates (half and half)
Anywhere from 25-30 grams of Protein."
This should all take place in your open window of maximum growth, within 45 minutes of your workout
"Half of your carbs should come in the form of what's called low-glycemic and the other half in high-glycemic carbs. Typically, this means you'd try and consume a starchy carb, something like brown rice, a yam, or oatmeal (low glycemic) combined with a sugary carb, such as a piece of fruit, like a banana or apple. Soi why the half-half carb? well i wont bore you with all the details, but heres the down and dirty.... too many high glycemic carbs can cause a sudden, uncontrollable rush of insulin in the body, Low-glycemic carbs don't. Too much insulin will quickly create an environment to store all of those extra calories as bodyfat. Cklarly, this is not what we want. It's for this reason I recommend not eating more than half hight glycemic carbs. You especially want to avoid those dreaded fat-storing carbs like sugar and dextrose.
Heres what a good post-workout meal should look like:
Around 75-90 grams of carbohydtrates (half and half)
Anywhere from 25-30 grams of Protein."
This should all take place in your open window of maximum growth, within 45 minutes of your workout
