dextrose?

[blinktx]

I know its like suger or something, but what does it do for you? And where can I get some if its worth it.

[PYRO]

Supplement Direct.......atlarge nutrition.com

[SpecialK]

Slightly cheaper at www.vitaglo.com

This has been discussed many times, do a search to find out what it is.

[blinktx]

I did and found no answer.

[geoffgarcia]

there are 121 posts with dextrose in the title, one of them must answer your question.

[blinktx]

Sry

[geoffgarcia]

Carbs
maltodextrin for slow energy release. This combination of carbohydrates ensures energy levels are sustained over prolonged periods of time.


Maltodextrin has the ability to replace glycogen stores quickly and spare amino acid catabolism giving you energy over a sustained period of time
dextrose is required to create the quickest and highest insulin spike for maximum glycogen uptake by muscle cells


Maltodextrins are easily digestible carbohydrates made from natural corn starch. The starch is cooked, and then acid and/or enzymes are used to break the starch into smaller polymers (a process similar to that used by the body to digest carbohydrate). Maltodextrins are generally sold as dried powders. Maltodextrins are polymers of dextrose (sometimes labeled "glucose polymers"). Maltodextrins do not contain significant quantities of protein, fat or fiber. Maltodextrins are not produced from and do not contain malt products. Corn-based maltodextrins are safe for patients with celiac disease since they do not contain proteins from wheat, barley, oats or rye. Maltodextrins are not known to contain MSG. Diabetics should follow the advice of their physicians. Maltodextrin’s glycemic index should be considered metabolically equivalent to glucose (dextrose).


A complex carb derived from corn starch that is used in many MRP's.Instead of containing mostly disaccarides like most complex carbs, maltodextrin contains mostly Tetrasaccarides or higher.Pure maltodextrin also contains small amounts of dextrose and sugar.


Translocation of GLUT4 can also occur due to muscular contractions (2). So, weight lifting alone increases muscular insulin sensitivity - called insulin independent glucose uptake. Because of this fact, this time is ideal to take advantage of the nutrient partitioning (basically means where the nutrients go) effects of training. So, ideally we’re looking at a quick digesting carbohydrate to replenish the glycogen used while training and a quicker digesting protein to provide amino acids due to the increased protein synthesis that comes after training (for up to 36 hours (3)). The quickest digesting carbohydrate, glucose - also known as dextrose or corn sugar or even grape sugar - is probably the best idea.
Maltodextrin is also a good available source. It is known as a ‘complex carbohydrate’, purely on the grounds that it is a glucose polymer consisting of about 3-8 molecules. It is therefore too long to be classed as ‘simple’, and since there is no mid-classification, complex it is. This doesn’t stop it from digesting very quickly and doing the same job to insulin that glucose does. Maltodextrin is also a carbohydrate exploited by supplement companies for this very reason. They can claim it is a complex carb and it’s great in their MRPs. In all truth, it is the guar gum that they put in these products that slow digestion, not the maltodextrin. Any other time of day, just like glucose, it is a poor choice.

It is usually recommended to make a 50/50 mix of the two, based on the differing absorption rates of the two carbs. Glucose requires no digestion and so once in the intestinal tract can pass straight through the wall lining. Maltodextrin, however, requires a bit of digestion to split it into the glucose molecules that make it up. The difference of digestion is not really that much in the way of time, but can make a big difference. This is because glucose enters the cell via active transport (4) and only so much can get through at any one time once the receptors are all being utilised. By taking in maltodextrin, the longer digestion and absorption rate means the glucose from the malto is getting to the cell more or less once the first glucose molecules are in. So you’re basically ‘lining the glucose up’.


Dextrose is derived from corn starch, (very similar to maltodextrin)It is produced by the enzyme conversion of corn starch and refined by ion-exchange demineralization. Dextrose is a fine white powder, hygroscopic and dissolves in water instantly (disappears).

Dextrose is a high glycemic carbohydrate that should be used for pre or post workout supplementation. The objective in using dextrose is to cause a rapid increase in insulin levels thus shuttling amino acids into the muscle cells. This method of combining carbohydrates and protein before and after workouts has been proven numerous times over and over again in research studies. Taking protein in conjunction with carbohydrates produces greater muscle gains and creates an anabolic effect better than taking protein or carbohydrates alone.

Research patented by a supplement company showed that combining 75 grams of dextrose with 5-10 grams of creatine and 200mg of ALA showed to increase the effectiveness of creatine monohydrate. Or 100 grams of dextrose with 5-10 grams of creatine will increase the effectiveness.

Recommended Usage
Take dextrose after you workout out, when glycogen levels are low. Approximately 50 to 100 grams. Using creatine with dextrose is an excellant anabolic agent.



Maltodextrin
This complex carbohydrate is otherwise known as a glucose polymer. Maltrodextrin has the highest rating on the glycemic index of 100. Texture is a fine white powder possessing a bland taste and excellent dispersion in water or other beverages. Maltodextrin increases the mixability of protein powders when added to them.

Typical Analysis of 100 grams
Base Common Starch
Moisture 5.0 %
Dextrose Equivalent 18.0

Total Carbohydrates - 93.8 gms
Sugars 9.1 gms
Protein 0.1 gms
Calories 368
Sodium 62.3

Carbohydrate Composition
Monosaccharides 4.5 %
Disaccharides 4.5 %
Trisaccharides 4.5 %
Tetrasaccarides & higher 86.5 %

Maltodextrin has the ability to replace glycogen stores quickly and spare amino acid catabolism. Maltodextrin will raise one insulin level, making them more apt to absorb more nutrients. Also recommended for bodybuilders on low carbohydrate diets to prevent glyconeogenesis, though timing is crucial. Maltodextrin is also used to increase vascularity of the muscle and give one the "pumped" look.

these are good article on carb importance and where to get them from...
The fiber file: seven facts about one of bodybuilding's most important nutrients (http://articles.findarticles.com/p/articles/mi_m0KFY/is_7_21/ai_107422306)

Significance Of Carbohydrate In Our Daily Diet (http://www.bawarchi.com/health/carbohydrate.html)


http://www.abcbodybuilding.com/magazine/howtoanalysizeyourself2.htm
The important thing to understand about carbs is that they have a " protein sparring " effect. Which means when your body has enough carbs to fuel itself, it will be able to more fully utilize amino acids for the maintenance, repair and growth of muscle tissues. This is why carbs are so vital to a bodybuilder who is trying to gain mass. In edition, eating too few carbohydrates can leave your muscles feeling and looking flat. Muscle fullness depends, to a large extent, on the glycogen stores within them. Likewise, your vascularity also depends on your carbohydrate intake. A prime example of this can perhaps be traced to your last cutting or dieting cycle. When dieting your veins disappear between meals and appear after meals. Top bodybuilders note that ingesting some simple sugars before a competition brings out their vascularity.

Carbohydrates are also chiefly responsible for inducing the release of our bodies most anabolic hormone, Insulin! As I have stated many times before, insulin literally shuttles amino acids and other vital nutrients into our muscles for growth. However, insulin is also the chief hormone responsible for fat storage. My suggestion is to stay as clean as possible with your carbohydrate intake. Eat clean starchy carbs such as sweet potatoes and oatmeal. Also eat fibrous green carbs such as lettuce, spinach and any other green veggy. Stay far away from anything that is bleached or processed such as white bread, candy, white rice and other carbs along those lines. Cleaner, fibrous carbs digest slowly and do not induce an overproduction of insulin. Hence you get a steady even stream of this hormone, reaping the anabolic effects of it, while suppressing the fat storing side of it. Remember processed foods usually always induce an overproduction of insulin.

[blinktx]

Hey thanks alot man.

[chuck_b]

Very good post. Thanks for replicating all of that.

I see the importance of a 50/50 ratio of maltodextrin to dextrose, although I'm having a hard time finding products out there that sport this ratio. Do most of you just buy these separately and combine?

Oh, and I also read this article (http://www.bodybuilding.com/fun/south94.htm) which basically says that routinely spiking insulin levels over time would just lead to an adaptation by the body, and would decrease the efficiency of insulin, decrease male hormone levels, and even raise estrogen. Scroll down to Question 2 to get this guy's take on it. I'm sure most here would disagree with him.

Then again, if he's right, carbing up with glucose post workout could be counter-productive in the long-run, and could even lead to insulin resistance (diabetes)? Help me out here.

[Adam]

Everyone I know makes there own mixture. Its not hard. 1scoop malto, 1 scoop dextrouse;)
Only take malto or dextrous during/after your workout.

[PYRO]

Very good post. Thanks for replicating all of that.

I see the importance of a 50/50 ratio of maltodextrin to dextrose, although I'm having a hard time finding products out there that sport this ratio. Do most of you just buy these separately and combine?

Oh, and I also read this article (http://www.bodybuilding.com/fun/south94.htm) which basically says that routinely spiking insulin levels over time would just lead to an adaptation by the body, and would decrease the efficiency of insulin, decrease male hormone levels, and even raise estrogen. Scroll down to Question 2 to get this guy's take on it. I'm sure most here would disagree with him.

Then again, if he's right, carbing up with glucose post workout could be counter-productive in the long-run, and could even lead to insulin resistance (diabetes)? Help me out here.

The article states that any excess carbs not used will be converted into fats and thus leading to testosterone decrease,etc Now how much carbs is ideal was posted/talked a while ago at the bodybuilding forums. The guy probably was taking a creatine with tons of sugar (celltech,maybe).now we know sugar is a direct cause of obesity. Now,malto is a complex carbs with no sugar. Maybe others gurus can help out here...
Some people buy their supplements separately. i like to order from PF because they can mix the ingredients you want for your pws.

[TheGimp]

Now,malto is a complex carbs with no sugar.

Maltodextrin is technically a complex carb but it has a glycemic index of 137, the same as glucose.

[korexite]

you can get dextrose and maltodextrin very cheap at any beer brewing supply store.

[Shao-LiN]

Supplement Direct.......atlarge nutrition.com

Last I checked, at large doesn't sell dextrose.

[Optimum08]

At large doesn't sell dextrose...supplement direct does...or you can just call up some local home brewing stores around you cuz dextrose is used for liquor and they would have it...

[Adam]

You can usually go to the local supp shop(not a chain like GNC) and they can hook you up.
Don't let them overcharge you though. I get 55lbs of malto for 70$CAD

[Jasonl]

You can usually go to the local supp shop(not a chain like GNC) and they can hook you up.
Don't let them overcharge you though. I get 55lbs of malto for 70$CAD
55lbs?? :eek:
That better last you until 2032. :D

[Adam]

Not quite lol
i got through a lbs every 3 workouts.

[chuck_b]

Maltodextrin is technically a complex carb but it has a glycemic index of 137, the same as glucose.

But you're saying that other whole food sources with the same glycemic value as dextrose and maltodextrin won't be as effective as those two ingredients? For example, I know people who eat rice cakes with honey on top post workout. Assuming they had the same GI index, would this not get the job done as well?

[Holto]

rice & honey takes much longer to digest and absorb than liquids

[Adam]

Rice cakes and honey have a lower GI than 140(I think) and they are a solid food compared to a malto shake(liquid digest quicker), you would need to eat alot of rice cakes to equal one malto shake. Maltos a heck of alot cheaper too.

[TheGimp]

Excellent points by Holto and Adam as regards having rice cakes and honey over maltodextrin/dextrose.

Additionally, the majority of the carbs in honey are in the form of Fructose which is not an ideal source of carbs post workout due to the fact it preferentially refills hepatic rather than muscle glycogen.

[chuck_b]

OK, so if maltodextrin and dextrose are the optimal ways to spike the insulin, I would imagine you would have to drink the carb mixture first, separate from your protein drink: The reason being that ingesting protein and/or fat lowers the glycemic response of a carb. So, to maintain the highest glycemic response possible, do you drink the malto/dextrose blend first, wait 10-15 mins., and then chug the protein drink?

-Chuck

[Adam]

I have the malto and protein(whey) in the same shake.

[Shao-LiN]

OK, so if maltodextrin and dextrose are the optimal ways to spike the insulin, I would imagine you would have to drink the carb mixture first, separate from your protein drink: The reason being that ingesting protein and/or fat lowers the glycemic response of a carb. So, to maintain the highest glycemic response possible, do you drink the malto/dextrose blend first, wait 10-15 mins., and then chug the protein drink?

-Chuck

The GI is not lowered by much. I wouldn't be overly anal about not mixing carbs and protein in one shake.

[chuck_b]

The GI is not lowered by much. I wouldn't be overly anal about not mixing carbs and protein in one shake.

Hahaha.....How ironic. First I wasn't overly concerned about how to spike my insulin. Rice cakes, honey, and OJ always did the trick. Then I discovered threads that insisted it HAS to be a 50/50 mixture of dextrose and maltodextrin. So, if I'm "anal" about protein & fats lowering the GI of the carbs, I have all of you to thank for it. LOL

[TheSicilian]

hmmm just reading over this i am unsure about something... adding the dex/malt to creatine will allow the creatine to be absorbed faster into the muscles, and holds amino in, not allowing them to escape, thus alowing muscle synthesis and weight gaining. However, if one was to take the dex/malt only with protein (no creatine) would that alow the faster and more effective muscle synthesis without the same weight gain?...or does it mean that if one was to take this, he would have to greatly reduce his other carb intake in order to not put on fat?. Its just because i am dropping my body fat, and dont want to loose strength, so yeah you can see where i am going with this.

[Adam]

What do you mean by, "weight gain"?
muscle, fat, water, ???

[Holto]

getting good absorption of post workout nutrients will enhance recovery

the muscle(weight) that you gain will have more to do with the quantity of cals over a given period of weeks and months

[chuck_b]

I forgot to share with you guys this reply I received a few days ago from Jay Cutler (2004 Mr. Olympia Runner-Up). He's very good about responding to e-mails, so I asked him how important it is to get just the right balance of dextrose & maltodextrin, and if protein mixed with carbs lowers the glycemic response. Here's how he responded:

BROTHER.
I USE ANY KIND OF SUGAR TO SPIKE, REMEMBER, I HAVE WORKED WITH A NUTRITION
ADVISOR SINCE 18...DEXTROSE IS GOOD BUT FAST CARBS ARE FAST CARBS... I MIX
PROTEIN WITH CARBS ALL THE TIME, EVEN AFTER THE WORKOUTS... SO MY OPINION...
JUST GET SOMETHING,
JAY

[Adam]

fast carbs are fast carbs.
But some are faster.

[TheSicilian]

getting good absorption of post workout nutrients will enhance recovery

the muscle(weight) that you gain will have more to do with the quantity of cals over a given period of weeks and months


hmmm got cha

[TheSicilian]

fast carbs are fast carbs.
But some are faster.


...and they are...

[Splossy]

You;d need to be operating at the thinnest edge of performance for the slight differences between sugars to make any real difference.

People worry way to much about the small stuff IMO. You can get big and strong just working out and eating normal food.

[Adam]

I agree with that.
I was just stating that some are techniqually faster/better, but the difference would be so minute you would not notice.
However, there is a big difference between table sugar and malto/dex.
Table sugar is half glucose half fructose. Fructose = Evil

[TheSicilian]

ok need to know a few things here. How many grams of dex:malt:creat = to one mix?....also, because it is such a high sugar percentage, can this cause diabetes or other related problems?

[smalls]

ok need to know a few things here. How many grams of dex:malt:creat = to one mix?....also, because it is such a high sugar percentage, can this cause diabetes or other related problems?

If you let your bodyfat go out of control and your entire overall health go to ****e, then yes it could aid in getting diabetes. So no, lol.

You gotta rememeber, as high as diabetes stats are these days, look at what got people there. For the most part it's a complete crap diet and little to no physical activity for years and years. Anyway, dextrose tastes good.

[TheSicilian]

If you let your bodyfat go out of control and your entire overall health go to ****e, then yes it could aid in getting diabetes. So no, lol.

You gotta rememeber, as high as diabetes stats are these days, look at what got people there. For the most part it's a complete crap diet and little to no physical activity for years and years. Anyway, dextrose tastes good.


thanks for the quick reply :whip: lol. Thats good though. (BTW i am asking most of the questions on behalf of my friend who is taking it)...ok, so do you know the ratio for the 3?

[Shao-LiN]

I agree with that.
I was just stating that some are techniqually faster/better, but the difference would be so minute you would not notice.
However, there is a big difference between table sugar and malto/dex.
Table sugar is half glucose half fructose. Fructose = Evil

There is a time and place for fructose, it is not "evil". Many fruits contain fructose, I wouldn't say they are evil. Personally, I think supplementing with fructose pre-workout would probably be beneficial in order to replenish liver glycogen.

[Adam]

Thats one of the few times fructose can be good. When the liver is on the low side of glycogen storage.
But once Mr. Liver gets full, he just sends fructose off to Mr. Adipose(sp?) tissue.

[Holto]

Thats one of the few times fructose can be good. When the liver is on the low side of glycogen storage.
But once Mr. Liver gets full, he just sends fructose off to Mr. Adipose(sp?) tissue.

Mr.Liver might make fat from the fructose but that does not mean it will be stored as fat any more than eating dietary fat would

this freshly made fat could be used for energy, glycogen replenishment, or stored as fat

and before someone tells me that fat can't be used to make glycogen just consider how easily it's made into glucose, then just add water

[Vapour Trails]

and before someone tells me that fat can't be used to make glycogen just consider how easily it's made into glucose, then just add water

Fat can't be made into glucose or glycogen. As sucessive Acety-CoA molecules (2 carbon units) are formed by the break down of the long chain fatty acids, they enter the TCA cycle. But two CO2 molecules are lost in the reactions of the TCA cycle, so the 2 carbons that enter the cycle are immediately lost and there is no net gain of carbon. You need a net increase in the concentration of oxaloacetate to trigger gluconeogenesis. You can only acheive this by the formation of many of the keto-acid that make up the intermediates of the TCA cycle, which are formed from the deamination of some the amino acids.

Where do you get your information, because pretty much everything I'm seen you post regarding metabolism is wrong. Just consult any university biochemistry text if you don't believe me.

[idzeroone]

I know this thread is over a week old, but I read something a couple of days ago that might be useful. This article talks about the malto-dextro ratios, amounts, and timing of post work-out nutrition (page 8 & 9). It also suggests that you not mix creatine or L-glute directly into your shake, but spoon them into your mouth and drink it down with the shake. I also read this on another site. I can't find it now, but it stated that creatine converts to creatinine when vigoursly mixed and is therefore not useful to your muscles. Any comments appreciated.

[idzeroone]

Sorry, forgot to post the link

http://www.abcbodybuilding.com/magazine04/scientific.htm

[TheSicilian]

I know this thread is over a week old, but I read something a couple of days ago that might be useful. This article talks about the malto-dextro ratios, amounts, and timing of post work-out nutrition (page 8 & 9). It also suggests that you not mix creatine or L-glute directly into your shake, but spoon them into your mouth and drink it down with the shake. I also read this on another site. I can't find it now, but it stated that creatine converts to creatinine when vigoursly mixed and is therefore not useful to your muscles. Any comments appreciated.


thanks for that, but i couldnt really understand it all lol

So, in lamens terms, what ratio would you say should be
malt:dext:water/milk

thennnnn if what your saying is true about creatine, how much creatine should be taken seperately.

[idzeroone]

Sorry Sicilian,

I posted the wrong link.
Here's the right one along with the author's recommendation that answers your question.

http://www.abcbodybuilding.com/magazine/windowofopportunity.htm

"Water is vital to carbohydrate storage. If we intend to replenish our glycogen stores post-exercise, water needs to be our greatest ally.

However, just like consuming simple carbs too rapidly post-workout can cause an overproduction of insulin, so too overly rapid intake of water post-workout is detrimental to our goals.

An overly induced intake of water causes the blood pressure to rise excessively, sending a signal to the brain that stops the secretion of a hormone called ADH, which causes the body to secrete more water than normal. The hydration process is much more efficient by consuming small amount of water over a longer period of time.

I recommend one gallon of water consumption over the course of your workout, and one to two liters consumed over a 45-60 minute time frame post-workout.

The amount of simple carbs you take in should dictate the time frame of your post-workout intake.

The more simple carbs you take in the more you should aim for the 60 minute time frame to ensure equilibrium of insulin production.

Also, the amount of simple carbohydrates you take-in should be reflective of your goals.

As a general rule, on a bulk-up plan the amount of carbs to consume following a hardcore weight training session is five grams of carbs per every ten pounds of bodyweight. This means a 200lb male would consume 100 grams of carbohydrates post-training.

During a bulking phase I recommend consuming half the amount of protein in grams as you did carbohydrates in grams. So in this case our post-exercise shake would be mixed with 50 grams of protein.

On a cutting phase I recommend consuming 2.5 grams of carbs per ten pounds of bodyweight. The goal here is to consume just enough to suppress cortisol and increase growth hormone levels and to get out of our catabolic state. During a time when you are restricting calories, the last thing you want is to be catabolic. I also recommend consuming an equal amount of protein as you did carbohydrates.

So in this same 200 lb. male, he would consume 50 grams of carbs and 50 grams of protein during his cutting phase.

I also recommend cutting the carbs down for a less intense session, or for training a smaller muscle group. It would make sense that the more intense you are the greater the demand your body would place on post-workout nutrition and your post-workout shake should reflect that.

One important aspect I recommend in regard to the 45-60 minute time frame is spacing out the timing of the ingredients of your post-workout meal.

To better explain, let me split up our post-workout meal into two phases:

Phase one:

Immediately.

Mix (using the same 200 lb. male on a bulk example) 100 grams of a combination of 50% of your carbs coming from Dextrose and 50 % of your carbs coming from Maltodextrin with,

50 grams of hydrolyzed whey protein,

all mixed with 1 Liter of Water.

Shake all the ingredients well. (I personally like using a Tupperware cup for my shakes)

Scoop out and consume 5-10 grams of creatine, and consume along side the shake. I don’t recommend mixing the creatine directly into the shake. Simply spoon it into your mouth and drink it down with your shake. Consume 1/2 of the shake in this immediately following your workout in this manner. After you have taken half the shake in, continue taking small sips of the shake.

Phase two:

15-20 minutes later

Scoop out and consume (again don’t mix directly into the shake) 5-10 grams of L-Glutamine.

Now is the time to consume any anti oxidants with your shake. A high quality multi-vitamin will work well, or you can just take Vitamin C and/or E.

This combination of L-Glutamine and anti-oxidants will help to super charge your immune system after the beating it has just taken.

Continue sipping on your post-workout meal for the duration of the initial 45-60 minute period.

30 minutes after you have completely finished your post-workout meal eat a well balanced meal.

Protein synthesis is amplified by 50% post-workout but it can be elevated as high as 110% up to 24 hours post-training! So keep supplying nutrients to your body all day long for optimal gains, drink plenty of water, and adhere to the pre-sleep stack I described in the Z factor part one.

The main difference with the meals following your post-workout shake is to begin adding fat to your meal. Healthy fats have numerous benefits to the body builder.

Increased fat intakes are highly associated with a more positive nitrogen balance, and also work to increase insulin sensitivity!"

[chuck_b]

You mentioned taking Glutamine 15-20 minutes after beginning the post-workout drink. Not to switch topics or anything, but when do most people normally take Glutamine? I've always heard that it's best taken between meals, or 20-30 minutes prior to eating anything for maximum effectiveness (just like L-Carnitine).

However, in this proposed plan, the glutamine is taken in after the post-workout meal. Any particular reason for that?

[TheSicilian]

Sorry Sicilian,

I posted the wrong link.
Here's the right one along with the author's recommendation that answers your question.

http://www.abcbodybuilding.com/magazine/windowofopportunity.htm

"Water is vital to carbohydrate storage. If we intend to replenish our glycogen stores post-exercise, water needs to be our greatest ally.

However, just like consuming simple carbs too rapidly post-workout can cause an overproduction of insulin, so too overly rapid intake of water post-workout is detrimental to our goals.

An overly induced intake of water causes the blood pressure to rise excessively, sending a signal to the brain that stops the secretion of a hormone called ADH, which causes the body to secrete more water than normal. The hydration process is much more efficient by consuming small amount of water over a longer period of time.

I recommend one gallon of water consumption over the course of your workout, and one to two liters consumed over a 45-60 minute time frame post-workout.

The amount of simple carbs you take in should dictate the time frame of your post-workout intake.

The more simple carbs you take in the more you should aim for the 60 minute time frame to ensure equilibrium of insulin production.

Also, the amount of simple carbohydrates you take-in should be reflective of your goals.

As a general rule, on a bulk-up plan the amount of carbs to consume following a hardcore weight training session is five grams of carbs per every ten pounds of bodyweight. This means a 200lb male would consume 100 grams of carbohydrates post-training.

During a bulking phase I recommend consuming half the amount of protein in grams as you did carbohydrates in grams. So in this case our post-exercise shake would be mixed with 50 grams of protein.

On a cutting phase I recommend consuming 2.5 grams of carbs per ten pounds of bodyweight. The goal here is to consume just enough to suppress cortisol and increase growth hormone levels and to get out of our catabolic state. During a time when you are restricting calories, the last thing you want is to be catabolic. I also recommend consuming an equal amount of protein as you did carbohydrates.

So in this same 200 lb. male, he would consume 50 grams of carbs and 50 grams of protein during his cutting phase.

I also recommend cutting the carbs down for a less intense session, or for training a smaller muscle group. It would make sense that the more intense you are the greater the demand your body would place on post-workout nutrition and your post-workout shake should reflect that.

One important aspect I recommend in regard to the 45-60 minute time frame is spacing out the timing of the ingredients of your post-workout meal.

To better explain, let me split up our post-workout meal into two phases:

Phase one:

Immediately.

Mix (using the same 200 lb. male on a bulk example) 100 grams of a combination of 50% of your carbs coming from Dextrose and 50 % of your carbs coming from Maltodextrin with,

50 grams of hydrolyzed whey protein,

all mixed with 1 Liter of Water.

Shake all the ingredients well. (I personally like using a Tupperware cup for my shakes)

Scoop out and consume 5-10 grams of creatine, and consume along side the shake. I don’t recommend mixing the creatine directly into the shake. Simply spoon it into your mouth and drink it down with your shake. Consume 1/2 of the shake in this immediately following your workout in this manner. After you have taken half the shake in, continue taking small sips of the shake.

Phase two:

15-20 minutes later

Scoop out and consume (again don’t mix directly into the shake) 5-10 grams of L-Glutamine.

Now is the time to consume any anti oxidants with your shake. A high quality multi-vitamin will work well, or you can just take Vitamin C and/or E.

This combination of L-Glutamine and anti-oxidants will help to super charge your immune system after the beating it has just taken.

Continue sipping on your post-workout meal for the duration of the initial 45-60 minute period.

30 minutes after you have completely finished your post-workout meal eat a well balanced meal.

Protein synthesis is amplified by 50% post-workout but it can be elevated as high as 110% up to 24 hours post-training! So keep supplying nutrients to your body all day long for optimal gains, drink plenty of water, and adhere to the pre-sleep stack I described in the Z factor part one.

The main difference with the meals following your post-workout shake is to begin adding fat to your meal. Healthy fats have numerous benefits to the body builder.

Increased fat intakes are highly associated with a more positive nitrogen balance, and also work to increase insulin sensitivity!"


:clap: Thanks man, exactly what i was looking for AND MORE. :thumbup:

[idzeroone]

Cool,
I've been working really hard in the gym and want to get the best results for my efforts. I know in the past, I did not really approach nutrition as I should have, but a man that works out at my gym has helped me understand some of these issues. He is a powerlifter that competes in the seniors division, 165 lbs. I'm not sure what his max lifts are, but he has a few world records, so I figure he knows a little something ;) Understanding what is going on in our bodies is definetely beneficial to reaching our goals. Another article, right here on WBB, that should be required reading is written by Justin Frank and is about exercise physiology. There are 3 parts to the article, a great read.

http://www.wannabebig.com/printarticle.php?articleid=31
http://www.wannabebig.com/printarticle.php?articleid=44
http://www.wannabebig.com/printarticle.php?articleid=48

[PYRO]

Does anyone know if whey protein isolate is fast absorbing as a hydrolized whey? Can a regular whey concentrate will do?

thanks

[Adam]

Hydrolized is quicker.
But, Regular whey will do just fine.

[PYRO]

Too rigid........ Does anyone see any difference between mixing creatine with your pws or spoon creatine into your mouth?

[smalls]

Too rigid........ Does anyone see any difference between mixing creatine with your pws or spoon creatine into your mouth?

No.