I am always hearing different advice on this.
what is best to eat immediately after a workout ?
I thought that it was protein.
Immediately after dextrose and malodextrin. you need to replenish your muscle glycogen. Then a half hour later or so, whey protein.
"damn...can't beat logic like that.
NAte is exactly right." - Tryska
High-GI carbs and protein.
What is considered high GI?
Like a bagel or something, or white rice?
Yes. White bread. Potatoes. SweetTarts. Dextrose. Maltodextrin.
This should help you out. It's not ground breaking news but it basically sums up what you should try to take in to maximize your gains post workout.
CARBOHYDRATES POST WORKOUT
Timing is everything. After an intense strength training session the first thing on most peoples minds should be to saturate their muscles with some form of carbohydrate.
Anabolic hormones such as Insulin go to work by shuttling the sugar that has been absorbed by the body. In the midst of this stream, amino acids are caught up as well and driven into the muscle cell along with the sugar.
Itís become evidently clear as research techniques improve that the type and amount of sugars that are ingested play an important role in determining how well your muscles soak up everything.
Carbohydrates that are recommended to be used post workout are dextrose, fructose and maltodextrin.
The amount of carbohydrates that can be used varies from 0.4-0.8 grams per pound of bodyweight. In a 200 lb individual, this would equate to taking roughly 80-160 grams of carbohydrates in the various forms mentioned.
Glucose is a monosaccharide, (this form of sugar canít be broken down any further, itís in its simplest form) which means it will be digested at a fast and efficient pace, this makes it an ideal carbohydrate for increasing blood sugar levels quickly.
Fructose, on the other hand, must be metabolized by the liver first before it can be absorbed into the muscles.
Fructose should be primarily used for replenishing liver glycogen stores and not muscle glycogen stores. Glucose and fructose are chemically similar; the only difference between the two is the structure. Maltodextrin is used to maintain blood sugar levels and ensure that there is a steady release of sugar into the blood stream.
In short, ingesting some glucose based drink; a small portion of fructose as well as some maltodextrin has so far proven to be the superior method of going about restocking the muscles glycogen stores.
You should be able to purchase these various carbohydrates in powder form for a decent price at any local supplement shop.
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would it be true then to say that you should ideally have supplements for protein carbohydrates and fats individually?
Glucose and fructose are chemically similar; the only difference between the two is the structure
-this is said like it doesn't make much difference. It makes a huge difference
i prefer white rice with hydrolized whey