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-   -   post recovery...best alternative (http://www.healthboards.com/boards/exercise-fitness/269976-post-recovery-best-alternative.html)

bluehen94 04-02-2005 07:58 PM

post recovery...best alternative
 
Usually after a weight workout I will have a whey drink, with 1 scoop whey and strawberries blended, but lately I've been running out of fruit so I was wondering what I might substitute as a carb instead of fruit with the whey?

BobK07 04-02-2005 09:06 PM

Re: post recovery...best alternative
 
mix it with skim milk

Naxis 04-02-2005 11:58 PM

Re: post recovery...best alternative
 
ground oats, fruit juice, even straight sugar. Right after your workout is the best time to take advantage of the insulin spike from sugar, so it's actually an opportune time for it.

bluehen94 04-03-2005 08:58 AM

Re: post recovery...best alternative
 
Could you explain the science behind why its OK to have such high GI carbs after a workout, I don't understand? Thanks!

Naxis 04-03-2005 09:03 AM

Re: post recovery...best alternative
 
Right after you workout, the muscles are tapped of glycogen. If you consume sugar afterward, the insulin acts as a shuttle for the new glucose into the body tissues. So that insulin spike created by high GI carbs creates a fast track back into muscle and liver glycogen stores. Unless you really overdo it, it will all end up stored in the muscles rather than left to be stored as fat as in "normal" conditions when there would be a surplus of glucose unused.

bluehen94 04-03-2005 09:16 AM

Re: post recovery...best alternative
 
So another words its not important at that point to have a good quality glucose to go into the muscles? Or is glucose all the same whether it comes from a whole grain or a sugar?

phillydude 04-03-2005 10:38 AM

Re: post recovery...best alternative
 
I use a serving of cooked instant oatmeal and a tablespooon of sugar-free strawberry jam. Works for me.

Naxis 04-03-2005 10:57 AM

Re: post recovery...best alternative
 
High GI carbs are more rapidly/easily turned into glucose by the body for faster absorption which for that situaton *is* high quality. There really isn't "high quality" glucose, but under normal conditions, high GI carbs are less desireable because the body can't use the blood sugar (glucose) at the speed that it is being converted, hence storage as fat. Lower GI carbs are converted to glucose more slowly so the body has more of an opportunity to use and burn it off.

Phillydude: why sugar-free jam?

phillydude 04-03-2005 02:22 PM

Re: post recovery...best alternative
 
To keep the calorie count down. I'm only adding the jam for flavor.

I tried to get the nutrient mix of my shake close to a Myoplex Deluxe.

Myoplex Deluxe: 340 cal, 28g carb, 53g pro, 4.5g fat.

My shake: 350 cal, 31g carb, 48g pro, 6g fat.

For the record, I'm using 1/3 cup plain instant oatmeal (cooked 1 minute in the microwave with 2/3 cups water), 2 scoops EAS Whey Protein (vanilla), 1 tbsp of Polaner sugar free raspberry preserves, and 4oz cold water. Blend until smooth. Makes 1 16oz serving.

bluehen94 04-03-2005 02:36 PM

Re: post recovery...best alternative
 
OK, I understand what your saying, makes sense, I guess I am just scared to take that plunge to eat something like that. I think I have a mind set that eating high GI carbs would take away from all the work I just did. I know, wrong thinking, I guess that has been drilled into my head for so long.

Naxis 04-03-2005 05:28 PM

Re: post recovery...best alternative
 
That's totally normal. It took me being willing to take the risk of fat gain during a bulking phase (and not really gaining fat) to realize that it's a good thing at the right time.


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