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2005/01/06, 12:42 PM
Hi,Ive been reading a few articles lately about the need for carbs after a workout.I workout on a night have a protien shake straight after,then about 3/4 hour after that I have egg whites with turkey or mackerel or something like that then bed an hour later.I have stopped carbs alltogether after on a night my last carb is my tea about 2 hours before my workout.Do i need carbs after my workout or not,If i am working out on a night.I am a bit confused thanx.
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2005/01/06, 01:04 PM
adding a rapidly absorbed carb (usual recommendation is dextrose/,altose) will help drive the protein from your shake into the muscles where it's needed. It will also help replace the energy you used up during your workout and reduce reovery time.
this is relevant for resistance workouts.
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2005/01/06, 01:05 PM
sorry that should have been maltose not ,altose!
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2005/01/06, 04:37 PM
It is something to do with replenishing your glycogen level.Will this dextrose/maltose do this??
Is it available as a shake and what percentage levels am i looking for??
And finally
carbs after 6pm are bad for you right??
Will it store as fat as i sleep
Any more help you can with these questions will be greatly appreciated,thanks
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2005/01/07, 09:08 AM
yes, you're right, maltose dextrose replenishes glycogen. I have struggled to source it in UK and have only found plain dextrose in the form of an energy drink, but I think you can get it from health food stores in the US.
I have copied and pasted this from one of BB1's posts:
Simple sugars work best here, a mixture of dextrose and maltodextrin is the best. Dextrose is very fast absorbing, and will blunt cortisol with insulin. Maltodextrin is also very fast, but a tad bit slower, so it will be coming right behind the dextrose. This will drive nutrients right into the muscle tissue, with the push of insulin, unlike fructose. Drink half of your shake immediately to give a good insulin surge to shut off the cortisol, then sip on the rest for about 45 minutes to regulate insulin/blood sugars. You should make your shake as to your workout intensity. A good place to start is if you are trying to gain, take 1/4 your bodyweight and divide that in equal doses of dextrose and malto. Also 1/4 your bodyweight in protein. Mix up, and drink as mentioned above. Adjust your dose if needed for the intensity of your workout. For instance, when I work just one bodypart, I may only use half as much dextrose/malto, but always keep my protein the same. If you are trying to lose weight(fat), then cut your dextrose/malto in half, keep your protein the same, and consume in the same manner as above.
Different people will tell you different things about carbs and when to consume them, it depends on what your goals are.
As a cyclist, you will have to push me very hard to get me to say that carbs are bad!
I think the more important thing is to stick to low GI carbs (except for immediately post workout)
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2005/01/10, 06:07 PM
There is a product called recovermax, i have seen from musclemax,this has 3 to 1 carb protein ratio,this might be ideal a couple of hours before bed,or what about having my usual pwo shake then a banana followed by pre bed meal.I am open to suggestions , thanks
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2005/01/11, 08:00 AM
The problem with the sugar in fruits is that they tend to go to the liver rather than the muscles, so a different sugar source is better immediately postworkout.
The 3 to 1 carb/protein ratio I believe is optimal, so this product may be ideal. I am not familiar with it myself - you could try searching fitbuddy to see if it has been mentioned before, or post a query in the supplements board.
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