I have a question concerning the proper type of carbs to use in my post-post workout meal. I consume a second post workout meal two hours after working out. Should I be using high or low GI carbs in this SECOND meal?
I have been using low GI carbs in this second meal, as well as a moderate amount of EFAs (14g./1Tbs).
Thanks,
Crowbar
It all depends on your goals! In a cutting cycle I would recommed consuming carbs only from veggies in this meal. In a bulking cucle consume carbs from a moderate GI source such as sweet potatoes or brown rice or wholegrain bread or oats.
I’m not sure about the timing of this meal though. Again this depends on your goals but 2 hours could be too long to wait.
You consume the Post-post workout meal two hours after working out? Or two hours after your original Post workout meal?
BTW, I wouldn’t consume any fats without at least a 3 hour interval from your last Post workout meal.
I have my FIRST post work out meal (liquid) immediately after my work out; then I have my SECOND post work out meal two hours later= TWO meals within two hours of working out.
Why wait at least three hours between my first post work out meal and a meal with fat (EFAs) in it?
Dextrose Vs. Maltodextrin
I use a whey and sugar drink as my post workout feed
I am probably being WAY to detailed for my own good, but I will ask the question anyway.
Any thoughts as to which sugar would be the superior post work out carb source? Or should a guy be mixing the two?
Ok here’s what I suggest (I’m gonna assume your bulking now)
Have your Surge style PWO beverage before you’ve even left the gym!
Then eat a wholefood meal about 45mins to an hour later with the same ratio of 2:1 carbs to protein. Carbs sources should be sweet potatoes, oats etc…
Then eat another meal 2-3 hours later depending on your calorie requiremnts. This should be a P+C meal if you still need to eat more carbs to reach your daily carb total or otherwise a P+F meal.
Why do you wait for 2 hours before your second meal?
I’d suggest a lower GI carb to maintain blood sugar levels, rather than spiking them. Otherwise you’ll get a huge insulin peak at a time when you’re insulin resistant.
Cheers
I believe you answered your own question Birdie, a mixture of both is optimal.
Is there any reason not consume the first post-workout meal immediately after your workout?
Right now, I usually drink a serving of Surge (But I’m running out, aaahhh!), wait 30-45 minutes, and eat a medium-GI CHO+PRO meal with a 1:1 ratio of CHO:PRO. Then I eat normally after that (low GI, protein, monounsat fat, ~every three hours).
Look at the ingredients of Surge.
People went through a lot of trouble trying to come up with the best combination. The object was to spike the insulin as high as possible and then have the other ingredients maximize the protein transport into the muscle cell.
David Barr wrote an article on Surge.
The Naked Truth
The Real Scoop on Post-Workout Recovery Drinks
http://www.t-nation.com/readTopic.do?id=459463