I would like to know if theres any prefered/popular high GI FOODS for post workout (not shakes).
and what about candy stuff, like chocolate bars, are they too “unhealthy” even if they provide some good amounts of high GI carbs ?
Well, I dont know if you’d consider fat-free chocolate milk a ‘shake’ per se, but thats your best bet (second to Surge) for post workout.
As for candy, I’m pretty sure all candy will read high on the GI.
Is gatorade high GI?
[quote]Brian Longo wrote:
Is gatorade high GI?[/quote]
yes, but a monster bucket of dextrose is cheaper and tastes exactly the same.
-chris
Rice, sweet taters, bread, etc
Phill
If wanting best effect in this regard and if a sugar-based food, the sugar should be glucose or dextrose (same thing) not sucrose and certainly not fructose. Fructose is low GI so you would not have considered it, but sucrose is very common in foods. Sucrose is half fructose.
The reason is that fructose isn’t a fuel or “building block” for muscle tissue, so sucrose is only 50%-utilizable in that regard.
Hey Bill,
how would you rate honey? What foods would qualify? I think this is an important topic. And do you think that the immediate post workout time is the only time to utilize the “insulin spike”? Or one more similar spike a couple hours later post workout also?
Very interesting stuff…
thanks, shred
about chocolate milk, I thought milk was low GI?
HI !
I personnally use Maltodextrin
Honey is about 40% fructose and so is a bad choice being a heavy part of postworkout nutrition. That portion will only go to feed the liver, not the muscles; and an amount giving plenty of glucose to the muscles would be giving far more fructose at that time than needed by the liver.
The excess would be converted typically to fatty acids in the liver, which in turn might later be burnt as fuel – but doesn’t enhance glycemic response – or rather easily are stored as fat.
Perhaps there is a fruit that is mostly glucose but I don’t know what it would be. Not grape juice, by the way, which is about a 50/50 split.
It may simply be the wrong concern. Using glucose instead of “food” at the time in question is merely an issue of not taking in whatever typically-minor nutrients are in the fruit. For example, adding a serving of Greens Plus to the glucose would probably have more overall nutrition than fruit of same caloric content.
The immediate post workout point is the most important but having a high carb intake an hour or so after that is also very helpful. This doesn’t have to be as high glycemic: starches e.g. as found in bread, pasta, mashed potatoes, etc. will do fine.
In the context of protein and low fat, these will deliver glucose not much less than glucose itself does. In the context of substantial fat in the meal it’s a little slower but that’s OK.
[quote]FatMom wrote:
about chocolate milk, I thought milk was low GI?[/quote]
Yes, but it rates extremly high on the insulin index.
Thanks, great answer, so then a maltodextrin/glucose supplement powder, toss in some greens+ and the protein, and awhey we go?!!
Is there any specific minimum amount as far as grams of said ingredients that provide the "spike" sufficient for the important uptake?
Am I getting too technical here...lol Tony
You don’t need really high GI carbs after your shake. There is no way you will build more muscle eating honey than eating brown rice. However, you will store more fat.
[quote]shredhead wrote:
Thanks, great answer, so then a maltodextrin/glucose supplement powder, toss in some greens+ and the protein, and awhey we go?!!
Is there any specific minimum amount as far as grams of said ingredients that provide the “spike” sufficient for the important uptake?
Am I getting too technical here…lol Tony[/quote]
yes there is a specific amount which relates directly to ur goals…
if instance, 66% carbs to 33% protien adding up to your calorie range is about right for trying to gain muscle
Unless you’re an athlete I’d avoid any solid high GI foods. Choc. milk is about as good as you’ll get, but in this case pre workout consumption (much MUCH greater than) post workout (far more than when powders are used).
[why does everyone on this site think that JB invented chocolate milk?]
Dextrose-based candies like Smarties can be good substitutes.
Hi Dave,
not sure about what you mean, I get the chocalate milk is good, are you saying that you need much more in the pre workout shake than the post?
If so, how much would you add in each category to say 2 scoops of whey?
I usually toss in 5-6 grams glutamine and flax oil too. What do you think? thanks for the help, shred
so what about baked potatoes, instant rice and chicken 1h after workout ? sounds pretty good to me, instant rice and potatoes is cheap, lots of carb and both high gi, chicken for proteins.
and, I am never hungry after a workout. After 45min-1h however…
[quote]David Barr wrote:
Unless you’re an athlete I’d avoid any solid high GI foods. Choc. milk is about as good as you’ll get, but in this case pre workout consumption (much MUCH greater than) post workout (far more than when powders are used).
[why does everyone on this site think that JB invented chocolate milk?][/quote]
A couple Choc. Milk Studies
http://www.slb-coaching.com/trainingInformation.asp?Id=69
http://www.milknewsroom.com/downloads/stager_chocmilk_study.pdf
Even runners and triathletes are into it.
Seanile
[quote]David Barr wrote:
why does everyone on this site think that JB invented chocolate milk?[/quote]
You mean he didn’t?