dextrose?

[RipStone]

I've been reading alot latley that dextrose is the way to go for PWO shakes. I was doing gatorade powder and whey with either skim milk, liquid gatorade, or water depending on what I felt like. Is dextrose far more superior than gatorade powder? If so, where do I buy dex, what kind of nutrional content does it have, and what combo of whey and liquid should I do? Try to be specfic as possibile on the make-up of the PWO shake...ie: amounts of liquids and powder. Thanks.

[aggie03]

check out this thread

http://forums.jpfitness.com/cgi-bin/...;f=11;t=000409

[RipStone]

great info in that thread. thanks!

[RipStone]

Would this be ok for PWO?

1 scoop ON whey
2 scoops gatorade powder
1 cup skim milk
1/2 cup water

should I ditch the milk and just go all water and replace the carbs with oats? or should I switch up everything and go for the dex/malto combo? I really need help on this....thanks

[massive member]

total carbs are more important pwo than the GI. so you dont have to go the dextrose or malto route.

[RipStone]

Alright, thanks massive.

[RipStone]

Anyone else?

[Lost Dog]

I think for before and during a workout you just need quick carbs for energy.

For post workout, you're looking for a dramatic insulin spike to be generated to help take the protein in the shake to the muscles. The higher the GI of the carbs, the better.

[massive member]

most of this stuff is over my head cause i find the "scientific expert" type stuff boring but heres a few ppl who are jumping off the pure dextrose bandwagon.

this is from a post by alan aragon

---- 60-120g of high-GI carbs (0.5g/lb target BW), or a combination of types that ultimately averages to a high-GI rating (70 or above). dextrose & maltodextrin have traditionally been emphasized as ideal for postworkout because of their high-GI. however, i have issues with going pure dex for postworkout for a couple of reasons - and they have nothing to do with the threat of insulin resistance, because that whole scenario applies to a completely different population. first off, you can get some default dex within fruit or milk. secondly, pure dex has no micronutrient density, and i've said it before, antioxidant micronutrition is grossly under-emphasized whenever postworkout nutrition is discussed. dex is a fine addition to your postworkout carb arsenal, but to go pure dex for the largest carb hit of your day doesn't make sense from a micronutrient density standpoint - especially when dex is contained in other foods that are more nutrient dense and are still either high-GI or highly insulinemic.

article by bryan haycock

There has been some controversy about which type of carbohydrate is best for post exercise glycogen replenishment. Some argue that simple sugars such as dextrose are best after exercise. Others say that drinks with glucose polymers are best. Still others say that there is no need to buy fancy sports drinks and that simply eating a meal high in carbohydrates such as pasta or rice is sufficient. Studies have shown no difference between different types of carbohydrates eaten post exercise and the rate of glycogen replenishment as long as sufficient quantities of carbohydrate are consumed (Burke 1997). Even when the post exercise meal contains other macronutrients such as proteins and fats, the rate of glycogen replenishment is not hindered, given there is sufficient carbohydrate in the meal as well. These studies tell us that the rate-limiting step in glycogen replenishment after exercise is not in digestion or the glycemic index of a given source of carbohydrate. Over a 24 hour period it is the total amount of carbohydrate consumed that is important.

and another by tom ventuno

Even in considering post-workout nutrition, there is still little proof that a liquid protein-carb complex will actually produce better muscular growth than whole foods, as long as complete whole food protein foods and complex carbohydrates are consumed immediately after the training session and every three waking hours for a period of 24 hours thereafter.

[OldGuy]

Where do you guys buy your Gatorade powder from?

[RipStone]

Very informative stuff. I've read that one from alan aragon before. So now the question is should you go dex/malto for carbs PWO or is milk/gatorade powder sufficent OR screw shakes and just go with solid food(polly not gonna happen for me)???

[massive member]

i get my gatorade powder from the grocery store. its usually by all the sugar drinks and cookies.

Ripstone, what i get from all this is that pretty much anything will do. i like alans outlook on it because he mentions milk and fruits pwo where most other ppl curl up in the fetal position and cry at the very mention of it. alot of ppl have forgotten that ppl did lift weights before the 1990's before all the science mumbo jumbo started clogging their heads.

so dextrose or malto will work, but so will oats, some fruit or milk, heck even the standard chicken breast and white rice. but i'm with you, solid food after a workout: NO WAY!!

[Q.]

I start my PWO shake before I go to the gym. I read the book Nutrient Timing and some of Berardi's stuff and it makes sense to me that you need to be putting that stuff in you before you start working out. Plus, since my shake is just Gatorade and whey powder, I sometimes need to "refuel" before I finish and water alone doesn't do that.

Speaking of Gatorade powder, I was going to start using it to save $ but then I saw that it has some trans fats in it that the bottled stuff doesn't so I'm sticking with the usual for now. I just open a bottle, drink some out, dump in my scoop of protein powder and shake. It may not be the PERFECT shake but it's quick and I think it is good enough.

[RipStone]

I buy gatorade powder from the grocery store...in mine it's by the fruit juices and GATORADE.

Q, the reason alot of ppl do gatorade powder besides the cost effectievness is that the 2nd ingredient is dextrose.

Massive, that's a great point about ppl lifting weights before the 90's...they got ripped somehow.

[Q.]

Originally posted by RipStone:
Q, the reason alot of ppl do gatorade powder besides the cost effectievness is that the 2nd ingredient is dextrose.

Yeah, I read that on the label and that's why I haven't completely ruled it out. I'm kind of still weighing the +/-'s. I think the trans fats are minimal because they are below the threshold to even report under FATS on the label but, initially, it turned me away. To be honest, the logistics of just putting it together are a big factor and my current is just so fast and easy!

Thanks!

[DKing]

Q - If you want to go cheaper, go find a huge thing of dextrose, either online or at a home brewing store and then add flavoring like the stuff at www.blackstarlabs.com.

Danny