I have read some stuff on here about chocolate milk as a post workout shake/recovery drink. I was looking at the ingredients in Chocolate milk in my local Bi-Lo and noticed that all of them contained high fructose corn syrup, which I have read is bad for you because of the insulin spike it causes.
I had been purchasing some Organic chocolate milk made by “Horizon” ( I think that’s the maker’s name), which did not have HFCS. However, the slack bastards at Bi-Lo tend to only stock it whenever they feel it is necessary, which is not as often as I need it.
So my question is this: Is HFCS bad for you post-workout? How about if I mix in some Metabolic Drive and whey protein in it?
Today after my workout I mixed up about 2 cups of 1% Milk with 2 scoops of Metabolic Drive, 1 scoop of whey, and about 2 table spoons of Nesquick “no sugar added” chocolate milk mix. Is this ok?
And before you say “just buy Surge.” im a poor bastard who must spend all of my extra money paying offdebts and bills so I really can’t afford to go all out with the supplements like others.
An insulin spike immediately after working out is exactly what is recommended. The basic recommendation is something like three or four parts carbohydrate to one part protein. So HFCS should work well as an insulin spiking carb.
If you want the full explanation and more details see the book Nutrient Timing by John Ivy. There is also a lot of info floating around the web about this. You can also look at the ingredients in Surge and just copy it. It is basically just an insulin spiking carb and protein.
HFCS was determined to have a glycemic index of 73 using glucose as the standard 100. You should be fine using it post workout, especially if you supplement with some whey protein. Are there better options? Yes. But would you see a night-and-day difference between chocolate milk+protein versus other, more costly options? Probably not.
I believe the Hershey’s chocolate syrup is mostly dextrose. Use that and make it yourself, instead of buying the pre-mixed stuff.
For another poor-man’s variation, take 1 scoop vanilla protein powder + 2 scoops of sports drink powder and mix in 12 oz of water. I’ve used the Costco protein and PowerAde fruit punch. Tastes pretty good. Breakdown:
Calories: 278
Fat: 1.5g
Carbohydrates: 40g
Protein: 27g
Cost per serving: $0.56
[quote]Phill wrote:
IMO no as its HIGH fructose you want something FAST and well in compasioson to dex, malto, even simple white flour/white bread your falling short.[/quote]
Oh puleeze. There is not statistically significant difference between using HFCS and white bread. If you took two guys and one used corn syrup and the other white bread, they’d be no noticeable difference.
Anyhow, I use chocolate syrup. (The brand with the little bunny on it.) First ingredient is sugar, not corn syrup.
[quote]CaliforniaLaw wrote:
Phill wrote:
IMO no as its HIGH fructose you want something FAST and well in compasioson to dex, malto, even simple white flour/white bread your falling short.
Oh puleeze. There is not statistically significant difference between using HFCS and white bread. If you took two guys and one used corn syrup and the other white bread, they’d be no noticeable difference.
Anyhow, I use chocolate syrup. (The brand with the little bunny on it.) First ingredient is sugar, not corn syrup.[/quote]
There is significant literature that shows that a solution with greater than 3% fructose will slow gastric emptying.
Now, depending on whether or not your goal is slow or very fast spike of your blood sugar, it is something to be considered.
Before anyone throws the minutia card at me, this isn’t something that is too hard to avoid. Simply choose a better option, ie Surge, or other non-fructose based product.
This is why more athletes have cramping issues with Powerade than Gatorade, etc.
[quote]Jon Boyle wrote:
CaliforniaLaw wrote:
Phill wrote:
IMO no as its HIGH fructose you want something FAST and well in compasioson to dex, malto, even simple white flour/white bread your falling short.
Oh puleeze. There is not statistically significant difference between using HFCS and white bread. If you took two guys and one used corn syrup and the other white bread, they’d be no noticeable difference.
Anyhow, I use chocolate syrup. (The brand with the little bunny on it.) First ingredient is sugar, not corn syrup.
There is significant literature that shows that a solution with greater than 3% fructose will slow gastric emptying.
[/quote]
No shit. I didn’t say otherwise. Here’s what I said: “There is not statistically significant difference between using HFCS and white bread.”
In other words, at the end of a training year, it’s not going to make a fucking difference. Just drink something high in protein and carbs post workout and move on.
Do you guys just want to showcase your knowledge of various studies - like jocks of some sorts? It’s not really impressive. You’d be surprised what some of us read. What impresses me are results. If something won’t make a difference at the end of the year, I don’t care about the rate of gastic emptying, blah blah blah.
Surge is great. So is skim milk with chocolate syrups. So is just about any other liquid-based PWO shake.
[quote]
CaliforniaLaw wrote:
No shit. I didn’t say otherwise. Here’s what I said: “There is not statistically significant difference between using HFCS and white bread.”
In other words, at the end of a training year, it’s not going to make a fucking difference. Just drink something high in protein and carbs post workout and move on.
Do you guys just want to showcase your knowledge of various studies - like jocks of some sorts? It’s not really impressive. You’d be surprised what some of us read. What impresses me are results. If something won’t make a difference at the end of the year, I don’t care about the rate of gastic emptying, blah blah blah.
Surge is great. So is skim milk with chocolate syrups. So is just about any other liquid-based PWO shake. [/quote]
For some athletes, like myself, it is a very important consideration. There are times when I have training sessions that are very close together, and I’m much more replenished with two servings of Surge than having to stick with 1 serving of a HFCS based PWO shake because it won’t clear out of my system.
So no, it isn’t a matter of showing off my knowledge, but a matter of specific application to training. Each and every training session counts for me, and for something as simple as preventing a cramp, I’d go the extra inch.
I’ve singificantly lost position in races because they were passing out HFCS Powerade as compared to Gatorade and I starting cramping and vomiting. I’ve seen athletes lose an hour in a marathon to slow down and digest because of poor nutrition choices. These are results.
[quote]Jon Boyle wrote:
Each and every training session counts for me, and for something as simple as preventing a cramp, I’d go the extra inch.
[/quote]
You’re the kid who did the Ironman, right? Well fuck me!
Of course even a .01% boost would benefit someone like you. My apologies.
BTW, your Ironman-prep thread was one of the best thing I’ve read here. I wish they’d make it into a “Random Act” type article. I have no desire to ever do an Ironman, but I respect athletic determination in every endeavor and enjoy reading about people who have the balls to finish something like that.
[quote]CaliforniaLaw wrote:
Jon Boyle wrote:
Each and every training session counts for me, and for something as simple as preventing a cramp, I’d go the extra inch.
You’re the kid who did the Ironman, right? Well fuck me!
Of course even a .01% boost would benefit someone like you. My apologies.
BTW, your Ironman-prep thread was one of the best thing I’ve read here. I wish they’d make it into a “Random Act” type article. I have no desire to ever do an Ironman, but I respect athletic determination in every endeavor and enjoy reading about people who have the balls to finish something like that.
[/quote]
CL,
I must say though, regarding the minutia of everyday training, there are times where I need to slam back a Sprite to keep myself sane. I always get in my Surge, but there are some days where I do infact go with chocolate milk or add in a pack of candy with my Surge. If you need to have a vice, no better time than PWO.
I’d rather the gastric empty issue than weight gain.
A Random Acts would be pretty cool. I think they might be saving up for me to have a story about racing in Hawaii.
[quote]florin wrote:
Jon Boyle wrote:
This is why more athletes have cramping issues with Powerade than Gatorade
So, what’s the difference between those two?[/quote]
To keep a long story short, Powerade is almost all High Fructose Corn Syrup. Ready-to-drink Gatorade is almost as bad, but they do have mostly glucose syrup as their main ingredient.
Ideally, powedered Gatorade is the best as there is minimal amount of fructose in the powerdered mix. I’m not sure if it is still true, but most of the big studies surrounding Gatorade and its effectiveness was done with powdered Gatorade.
[quote]pushharder wrote:
I have two jugs of Hershey’s Syrup in my fridge. The regular flavor lists high fructose corn syrup first on the ingredient list. The ‘dark’ chocolate flavored syrup lists it second behind sugar.[/quote]
I use the one with the bunny - Nesquick. Here’s the ingredients:
Sugar, water, cocoa processed with alkali, (other shit, but no corn syrup).
To end all discussion, if you have no money and want a cheap and easy way to carb up after a workout, swing by you local convience store/drug store and pick up a pack of,
SWEETARTS - 150 calories, 39 grams of High “preferred” GI sugar.
Ingrediants listed,
Dextrose
Maltodexterin
Red #40 and all those other insignificant food coloring chemicals so on down the list.
Straight Dex & Malto. Perfect for post workout nutrition almost exactly equal to Surge.
You dont believe me, pick up a pack and get back to me…
[quote]obatiger11 wrote:
I have read some stuff on here about chocolate milk as a post workout shake/recovery drink. I was looking at the ingredients in Chocolate milk in my local Bi-Lo and noticed that all of them contained high fructose corn syrup, which I have read is bad for you because of the insulin spike it causes.
I had been purchasing some Organic chocolate milk made by “Horizon” ( I think that’s the maker’s name), which did not have HFCS. However, the slack bastards at Bi-Lo tend to only stock it whenever they feel it is necessary, which is not as often as I need it.
So my question is this: Is HFCS bad for you post-workout? How about if I mix in some Metabolic Drive and whey protein in it?
Today after my workout I mixed up about 2 cups of 1% Milk with 2 scoops of Metabolic Drive, 1 scoop of whey, and about 2 table spoons of Nesquick “no sugar added” chocolate milk mix. Is this ok?
And before you say “just buy Surge.” im a poor bastard who must spend all of my extra money paying offdebts and bills so I really can’t afford to go all out with the supplements like others. [/quote]
Oh yeah, and by the way HFCS is not optimal. Its actually been shown in studies to barely effect insulin levels and only to be dumped straight into the liver.