I hear it all over the place- use a fast acting carb with your highly bio-available protein pre and post workout. I’ve heard every suggestion from bread, Surge, white rice, fruit, pasta, gatorade, etc. as to what that carb could be.
Other day I heard two guys enthusiastically discussing how high white rice was on the glycemic index and musing over the potential muscle growing benefits of it if included pre and post workout.
My question is- why hasn’t the topic of pure table sugar come up? It’s the highest thing on the glycemic index. It’s the fastest carb out there. Why has no one suggested blending a few tablespoons into their pre and post workout shake?
During tough economic times like these when one cannot afford SURGE on top of all the other amazing Biotest products available table suger and some basic whey isolate does the post-training thing just right.
Not as tasty as SURGE but when times are tough I’d rather spend the money on Flameout, ZMA, and a few other of the choice Biotest products here. So yeah it works just fine … don’t over think it. Remember back in the day it was just “Squats and Milk” baby…
Table sugar is not the highest thing on the G.I. Glucose ranks 100 and I think maltodextrin ranks 110 (paying too much attention to the G.I is silly anyway). Anyway, table sugar is only half glucose, the other half fructose which lowers its glycemic index.
Fructose is often considered inferior for PWO because it gets metabolized in the liver and will do very little for refilling muscle glycogen. Having said that, I wouldn’t avoid fructose, it just isn’t “optimal”. I have gradually grown under the opinion that all of this minutia of certain nutrients and their timing are for the most part unimportant. The BIG picture is often the only thing that matters down the line. Getting enough overall calories and protein to build muscle.
Interesting. While I agree that overall nutrition matters more than timing, I have noticed a difference in strength gains from including a pre workout shake. I’m trying to save the green stuff right now, so I’m going to try table sugar for the next month. I’ll try dextrose after that.