Postworkout Shake Woes

[Khar]

Currently my post workout shake consists of the following...

1 Scoop Optimum Nutrition 100% Whey
~50g Pure Dextrose
5g Glutamine
---------------
10g Creatine

I just stopped taking the creatine after being on it about 5 weeks. I have noticed strength gains, but I am not comfortable with the water weight gain so I am postponing creatine use until summer is over.

I want to keep my caloric intake and macro-nutrient breakdown the same. I was thinking of using 25g pure dextrose and 25g of either low or a low-medium GI carb source for my shake...Does anyone have any ideas of what I could use? I don't want to use oats as they also contain fats and protiens and that would mess up my caloric intake albeit only a small amount.

[grafix-gnc]

well i will tell you my post workout shake 40g whey/30g Dextrose/20g Maltodextrin. Maltodextrin isnt what i would consider a "low or low-medium" source on the GI, but maybe you could consider fructose? not sure exactly how low it is but lower that the two above

[GhettoSmurf]

is there a reason you want to also add a low GI carb source???

[JuniorMint6669]

Im not sure if there is much difference, but I am using 25g powdered gatorade and 25g of pure dextrose with my whey. The first ingrediant in powdered gatorade is sucrose, and the second is dextrose. I have no idea what % they are, but there is more sucrose than dextrose. I also have no idea if sucrose is considered a low-medium carb. Im not sure where it is on the GI. Actually i dont know much... I DO know that it tastes a lot better than straight dextrose though :D

[Holto]

no need for fructose post w/o

[pusher]

Why low GI?

I use dextrose and maltodextrin. 45 g each.

[bradley]

Originally posted by JuniorMint6669
I also have no idea if sucrose is considered a low-medium carb. Im not sure where it is on the GI.

~60 on the GI:)

[Khar]

I'm just doing some experimenting to see how my body responds to this compared to all high GI. As of now my schedule has my breakfast and postworkout shake extremely close in timing. I don't want excessive fat spillover from any extra cals I may take in that short amount of time. Plus I was kind of thinking that the 25g dextrose would be like the whey of carbs, and then a low or medium-low gi carb would act as the casein of carbs. So it would sort of be like a time released glycogen replentishment.

[bradley]

Originally posted by Khar
I want to keep my caloric intake and macro-nutrient breakdown the same. I was thinking of using 25g pure dextrose and 25g of either low or a low-medium GI carb source for my shake...Does anyone have any ideas of what I could use? I don't want to use oats as they also contain fats and protiens and that would mess up my caloric intake albeit only a small amount.

You could use a small amount of fructose post workout which would be considered moderate on the glycemic index, or you could use sucrose as JuniorMint suggested. Sucrose is about 50/50 glucose/fructose.

I do not know of a soluble carb source other than what has already been mentioned. If you wanted you could use a whole food source such as white rice which only contains a small amount of protein and fat.

[Khar]

Which would be more ideal? Sucrose or Fructose? Where can I get these online in bulk for fairly cheap? And would this help with less fat spillover as I described in my last post? I have been using this shake ~5 weeks now, and have yet to get any fat spillover, but I'm just doing some experimenting to see how my body responds.

[pusher]

Sucrose is ordinary table sugar. I know Protein Factory has Fructose, others may as well.

[Holto]

Originally posted by Khar
Which would be more ideal? Sucrose or Fructose?

And would this help with less fat spillover as I described in my last post?

it's more a matter of total cals than anything else

if you want to try lower GI carbs the only thing I see people give good endorsements of is ground oatmeal

[Khar]

Originally posted by grafix-gnc
well i will tell you my post workout shake 40g whey/30g Dextrose/20g Maltodextrin. Maltodextrin isnt what i would consider a "low or low-medium" source on the GI, but maybe you could consider fructose? not sure exactly how low it is but lower that the two above

Ya Dextrose is 100 whereas Malto is 104....its higher than dex.

[JuniorMint6669]

For $9 I got 4 1/2 pounds of gatorade at costco. There may be somewhere cheaper online to buy it. 4 1/2 pounds equals ~36, 50g servings. If you are only using 25g + 25g dextrose, it would last you ~72 shakes, not bad IMO

[bradley]

Originally posted by Khar
Which would be more ideal? Sucrose or Fructose?

Well since sucrose is just half fructose half glucose you would really just need to determine how much fructose and how much glucose you wanted in your shake. Either fructose or sucrose would work though, and if you use sucrose you would just need to adjust the amount of dextrose you are using to compensate for the amount of glucose in the sucrose.


Where can I get these online in bulk for fairly cheap?

You should be able to get either one at your local supermarket. Sucrose is just table sugar.


And would this help with less fat spillover as I described in my last post?

Well you have to be careful about too much fructose, but otherwise it is really a matter of calories consumed over the course of the day.

I was also thinking that if you wanted to lower the GI of your shake you could add fiber which would slow the digestion of the shake and would only add negligible amount of calories.

[dirty-c]

Why would you want to slow the digestion of a post-workout shake? I thought that post-workout was pretty much the only time of the day that you don't want any fiber or lowGI carbs in your meal because your muscles need their nutrients immediately. I always thought that this was the science behind maxtodextrin/whey protein post-workout; rapid absorption?

I can understand his desire to minimize the chance of fat storage, but if that is the case, why not just reduce the amount of highGI carb? I could be wrong, or maybe I'm missing something, but thats the way I see it as of now.

Whats everyone think?

[Holto]

Khar:

if you are doing any kind of a bulk you may as well harness the power of your bodies MOST anabolic hormone insulin

ramp it up post w/o and grow

the whole low GI thing to avoid fat spillover is wishfull thinking and will have nothing to do with fat gain, total cals is all that matters

especially since you're not eating much at work (unless you eat a 1000cal lunch) and will likely be digging into glycogen while working

[Khar]

My current bulk at 2200 cals minus whatever post/pre workout shakes I have didn't gain me any weight...:( I'll be bumping up to 2400 this sunday. I'm also thinking of just kinda maintaining/slowly leaning out until winter hits, then bulking. Due to increased appetite and more layers of clothing :). I'm also not asking for current use, but rather for future use. I don't like having to wait on the answer to a question if I need/want to start doing it right away...