Diet, Nutrition and SupplementationPost here for supplement reviews or nutritional advice. If you're trying to get "ripped abz" THIS is where you should be.
I like the sweetness of dextrose and it's mixing ease. I notice that most premade shakes and powders all use maltodextrin.
I read on proteinfactory.com that dextrose is simple and malto is complex. I thought they were both sugars?
Is one really better than the other? If so, why?
Sorry if I sound like a pest, but I'm trying to really nail down this pre/peri/post workout nutrition and am having difficulty with it.
If anyone can help me with the process or point me to a site/link that is basically an "idiot's guide" to this type of nutrition, I would really appreciate it.
Thanks.
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Either of them is fine. The difference is negligible. You can just buy gatorade powder if you want, as thats pure dex. this article has all the post-workout nutrition info you need.
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Use what's the cheaper/more accessible of the two because it makes no difference.....
Old-ass post of mine:
Maltodextrin is simply a polysaccharide that's linearly chained glucose. The reason folks say you should add it to your postworkout glucose (dextrose) is to activate additional transport mechanisms for quicker gastric emptying, as well as lower the osmolarity (solute concentration) of the solution due to the longer chains as opposed to just the single-unit glucose molecules. The theory of malto + dex speeding gastric emptying is fine & dandy -- assuming that those are the only components in your shake. But one itty bitty detail that everyone seems to miss is that the addition of protein (and other substrates for that matter) blows the whole equation & negates the need to attempt to speed up gastric emptying with malto. This is because the introduction of additional factors such as amino acids changes the ENTIRE behavior of the mix. malto is not a necessary component for maximal gastric evacuation unless your postW solution is strictly composed of carbohydrate (a suboptimal scenario to begin with).
I'd use it anyway, because it's not as sweet, unless all that mumbo-jumbo meant badness... I usually do about 50/50, but I ran out of malto and drank it sickly sweet for a while. Yuck.
Yeah, same here on the sweetness. The shakes are already very sweet and going with pure dex (I understand you recommend some fruit in the mix, but I tend to limit fiber) would cause a catastrophic collapse of my face from shock.
I'd use it anyway, because it's not as sweet, unless all that mumbo-jumbo meant badness... I usually do about 50/50, but I ran out of malto and drank it sickly sweet for a while. Yuck.
Not necessary. The sweet intolerance is a legit reason to go malto. I personally mix oats & dex.
But also realize, the need for the quickest carbs possible postworkout is questionable, unless you trained after an overnight fast & skipped your preworkout meal.
And badness is okay. You can be bad to the bone like George Thoroughgood. B-b-b-b-baaaad.
I'm eating constantly. Eat two hours before working out. Have a during-the-workout-drink. Then a pwo drink. It's supposed to be one long drink, but I'll drink it all faster than I care to, so I keep 1/2 in reserve until the end.
Dextrose or Maltodextrin for shakes?
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