Sport Adding Sugar

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I have started adding a post workout shake to my day. I know that intense excercise requires significant carb uptake after a workout. Right now I am doing 12oz oj, 1c frozen fruit, 1-2 servings of whey. The total for that is 60 carbs and I'm thinking it needs to be a bit higher. I need to add a glucose form and know that maltodextrin is the best form of carbs in that way, but I don't have any. Would adding a Tbsp or two of pure sugar be a bad idea? What other things can I do?
 
I would go for more fruit, bananas, apples, etc. have a lot of natural sugars. Just take the glycemic index list and pick fruits that have a very high glycemic index. I personally like to eat a grapefruit post workout.

If you still want to add something "sugary" to your shake, how about honey? When I was in college we used to make a drink with Morning Thunder tea (5 times the cafine of coffee) and honey to sip during long workouts for extra energy.
 
well how much protein are you putting into your post workout shake. The ratio I generally use is a 2:1 simple carbs to protein. I don't know about where you are but here you can just buy glucose in most supermarkets or chemists pretty cheap if you can't get dextrose or maltodextrin
 
I put in 20-40g of protein just depending on the day/workout. I'm trying to stick with just the shake post workout, as I never have much of an appetite right after I exercise so I'm trying to get as small of a shake, with as much "punch" as possible since its not really something I look forward to. I CAN get the dextrose or maltodextrin, I just don't have them right now, and I'm wondering for the immediate. thanks guys
 
fruit and honey contain fructose, which the liver has to break down, so they aren't great for 'fast' carbs post workout.

try to find corn sugar, which is dextrose, and just as good as maltodextrin...but a lot sweeter.
any home beer making shop will have corn sugar, as will many health food stores.
 
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