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 drink grape juice immediately before and immediately after my workouts with a protein shake. Does the grape juice provide the proper sugar that I need, or should I be using a product containing dextrose or maldextrin? Also, what about other juices? Thanks in advance.
I keep seeing references to using "oats" in the PWO shake. I understand why...oats are slow burning carbs...good carb source. But really..OATS? In a shake. Eee gads. How do you drink it? With a spoon? Sounds nasty. Anybody else do this? How's that work? I don;t have a blender, just use a shaker and I would think it would be a floating gross mess with oats in it. I'm scared to try it. Sounds nasty...no? [img]redface.gif[/img]
I don't think oats are ideal for a post workout shake. You need simple sugars that will be absorbed quickly into the blood and replace lost fuel stores as fast as possible. I'm just wondering if the fructose (fruit sugar) is quickly absorbed like simple glucose, dextrose, or maldextrin.
You grind up the oats into a dust in either a coffee grinder or blender. If you don't have anything to grind up the oats you could use instant oats(PWO only) cus they are smaller oats.
Some people swear by oats PWO for a steadier release of insulin, thus avoiding that jittery feeling that some people get from the insulin spike from high-gi carbs PWO(dextrose, etc).
But if you grind it to dust..don't you lose the benefit that oats bring in being slowly absorbed? Wouldn't it break down a lot faster in your system if it were a powder?
That's why it never occured to me to grind up oats. Fact, I thought I read on JB's site that the more raw form that the oats are in the better. The minute oats being the least desireable because the oats are diced into small pieces.
Grinding them up certainly explains how one can use them in a shake though...I used the food processor to make me some homemade peanut butter. Dumped in a can of salted peanuts, through in a littel veg oil (I didn;t have peanut oil which would have been MUCH better) But it turned out "okay".
Originally posted by Jimbo: But if you grind it to dust..don't you lose the benefit that oats bring in being slowly absorbed? Wouldn't it break down a lot faster in your system if it were a powder?
cut and paste from alan aragon
Am J Clin Nutr. 1988 Apr;47(4):675-82. Related Articles, Links
Particle size of wheat, maize, and oat test meals: effects on plasma glucose and insulin responses and on the rate of starch digestion in vitro.
Heaton KW, Marcus SN, Emmett PM, Bolton CH.
University Department of Medicine, Bristol Royal Infirmary, UK.
When normal volunteers ate isocaloric wheat-based meals, their plasma insulin responses (peak concentration and area under curve) increased stepwise: whole grains less than cracked grains less than coarse flour less than fine flour. Insulin responses were also greater with fine maizemeal than with whole or cracked maize grains but were similar with whole groats, rolled oats, and fine oatmeal. The peak-to-nadir swing of plasma glucose was greater with wheat flour than with cracked or whole grains. In vitro starch hydrolysis by pancreatic amylase was faster with decreasing particle size with all three cereals. Correlation with the in vivo data was imperfect. Oat-based meals evoked smaller glucose and insulin responses than wheat- or maize-based meals. Particle size influences the digestion rate and consequent metabolic effects of wheat and maize but not oats. The increased insulin response to finely ground flour may be relevant to the etiology of diseases associated with hyperinsulinemia and to the management of diabetes.
^^this study points to the possibility that the glucose & insulin effects of oats are more resistant to particle size reduction than other grains. the investigators aren't sure why this is so. my guess is that it's due to the nature of their beta glucans & general viscosity. yeah, oats are a trip.
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They get a program that lasts 74 weeks, and this week calls for a protocol of four sets of seven partial quarter arm extensions with an L-bar twist doing a 12-0-9 tempo with 32.9% of their projected monthly three rep max. Daniel John
Originally posted by Jason: I don't think oats are ideal for a post workout shake. You need simple sugars that will be absorbed quickly into the blood and replace lost fuel stores as fast as possible.
different opinions. mine is the same as follows
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.
bryan haycock
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They get a program that lasts 74 weeks, and this week calls for a protocol of four sets of seven partial quarter arm extensions with an L-bar twist doing a 12-0-9 tempo with 32.9% of their projected monthly three rep max. Daniel John
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.
bryan haycock
Dude, this awesome! While perhaps debatable, this could save me and many others a ton of money and toilet trips. Time to bust out the juicer!
Am J Clin Nutr. 1988 Apr;47(4):675-82. Related Articles, Links
Particle size of wheat, maize, and oat test meals: effects on plasma glucose and insulin responses and on the rate of starch digestion in vitro.
Heaton KW, Marcus SN, Emmett PM, Bolton CH.
University Department of Medicine, Bristol Royal Infirmary, UK.
When normal volunteers ate isocaloric wheat-based meals, their plasma insulin responses (peak concentration and area under curve) increased stepwise: whole grains less than cracked grains less than coarse flour less than fine flour. Insulin responses were also greater with fine maizemeal than with whole or cracked maize grains but were similar with whole groats, rolled oats, and fine oatmeal. The peak-to-nadir swing of plasma glucose was greater with wheat flour than with cracked or whole grains. In vitro starch hydrolysis by pancreatic amylase was faster with decreasing particle size with all three cereals. Correlation with the in vivo data was imperfect. Oat-based meals evoked smaller glucose and insulin responses than wheat- or maize-based meals. Particle size influences the digestion rate and consequent metabolic effects of wheat and maize but not oats. The increased insulin response to finely ground flour may be relevant to the etiology of diseases associated with hyperinsulinemia and to the management of diabetes.
^^this study points to the possibility that the glucose & insulin effects of oats are more resistant to particle size reduction than other grains. the investigators aren't sure why this is so. my guess is that it's due to the nature of their beta glucans & general viscosity. yeah, oats are a trip.
I am humbled by your the vastness of your knowledge >_<
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