Post workout carbs, High GI or Low GI?

I wanted to know what kind of carbs my post workout meal should have. My goal is putting on lean mass and reducing BF. So far after a grueling weight session i eat a bowl of Honey Cheerios with milk. Obviously a High GI carb rich meal. I am under the perception that High GI carbs consumed immediately after a workout are good in terms of glucose levels and spiking insulin. But is this method good for losing BF and gaining lean mass? should i rather consume low GI carbs such as oats or brown rice?

No no dont do oats or high fiber carbs in ur post workout... Immediately after ur workout have ur whey shake and add glucose powder to ur shake 15 - 20g and mix it with ur whey shake, will taste sweeter but thats all u need for ur quick acting carbs to replenish ur glycogen levels. Ur meal after ur whey shake and glucose powder should be some sort of lean meat and some carbs (depending on the time of the day of course)..

ok thanks a lot!

As Snok says. Remember its the one time of the day you actually DO want an insulin spike. Shortly after training. You want to replenish glycogen levels and get nutrients to the muscles quickly.

i would go anywhere from 50-80g fast acting carbs post work out and then eventually add in 20-50g of slow acting carbs in your post work out meal 1 hour after your shake,.

hey guys.
what about after a cardio session of no longer than 30 minutes (HIIT)?
would one still consume high GI carbs?
this is for a 6 o clock HIIT session.

anyone please?

If i was doing cardio in the morn id have a whey shake and a banana about 30min before cardio and then after cardio have a whey shake and glucose powder mixed, hour later have ur first meal with protein, fats and starchy carbs like potato,rice etc.
U want ur body to recover as soon as possible. Fast acting carbs will help u recover quicker.

Start a new thread if u want people to answer ur questions. U hi jacking a thread here.

Cardio, lifting weights they all deplete glycogen.

i have read eating a green apple post workout also provides a insulin spike. its got some simple carbs so that should also do the trick right?

maybe it does. But an apple is a good source of fibres which will slow uptake. So...it is a case of do u want 6 out of 10 or 9 out of 10?
plus fructose is not as good a carb source as glukose/dextrose

good point.

I'm pretty sure fructose doesn't trigger insulin

how sure is pretty sure?

Diego wrote: I wanted to know what kind of carbs my post workout meal should have. My goal is putting on lean mass and reducing BF. So far after a grueling weight session i eat a bowl of Honey Cheerios with milk. Obviously a High GI carb rich meal. I am under the perception that High GI carbs consumed immediately after a workout are good in terms of glucose levels and spiking insulin. But is this method good for losing BF and gaining lean mass? should i rather consume low GI carbs such as oats or brown rice?

Work on 0.8g fast acting carbs (malto,dextrose etc) & 0.4g protein per kilo of bodyweight post workout.

I actually do this pre and post but I consume very little starchy carbs at any other time.

Etwa wrote: how sure is pretty sure?

John Berardi wrote: Fructose is a simple carbohydrate unit, but it's structurally different from glucose. Due to its structure, it can possibly cause GI problems and/or decrease fluid uptake with exercise. Fructose, unlike other simple carbs, has to be "treated" in the liver and it reaches the muscle slowly.

Finally, sucrose consists of glucose and fructose units bonded together. Therefore, upon digestion, you get glucose and fructose in the GI (and the benefits and consequences of each).

Based on the three studies I reviewed (Blom et al 1987, ven Den Burgh et al 1996, Piehl et al 2000), it appears that dextrose is 72% faster than fructose for muscle glycogen resynthesis . As a result, at the end of 8 hours, muscle glycogen was 30% higher with dextrose ingestion. However, in another study, at the end of 4 hours, muscle glycogen was 15% higher with maltodextrin ingestion vs. dextrose. So dextrose kicks fructose's butt although malto beats up on dextrose.

Link:

www.johnberardi.com/articles/nutrition/leaneating_2.htm


Fructose doesn't increase blood sugar and therefore does not require insulin to be released

thats a boat load of reading right there! thanks goat! bwhaaa!

No problem

Deadgoat wrote:

Etwa wrote: how sure is pretty sure?

John Berardi wrote: Fructose is a simple carbohydrate unit, but it's structurally different from glucose. Due to its structure, it can possibly cause GI problems and/or decrease fluid uptake with exercise. Fructose, unlike other simple carbs, has to be "treated" in the liver and it reaches the muscle slowly.

Finally, sucrose consists of glucose and fructose units bonded together. Therefore, upon digestion, you get glucose and fructose in the GI (and the benefits and consequences of each).

Based on the three studies I reviewed (Blom et al 1987, ven Den Burgh et al 1996, Piehl et al 2000), it appears that dextrose is 72% faster than fructose for muscle glycogen resynthesis . As a result, at the end of 8 hours, muscle glycogen was 30% higher with dextrose ingestion. However, in another study, at the end of 4 hours, muscle glycogen was 15% higher with maltodextrin ingestion vs. dextrose. So dextrose kicks fructose's butt although malto beats up on dextrose.

Link:

www.johnberardi.com/articles/nutrition/leaneating_2.htm


Fructose doesn't increase blood sugar and therefore does not require insulin to be released

Hence the reason diabetics use it...