Sport Dextrose post workout shake.

Sport Fitness
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hypnotic

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I just went and purchased 4 lbs of dextrose. I understand that you need an insulin spike for post workout combined with protein so that it can be pushed into your muscle harder and faster.According to this article Bodybuilding.com - Topic Of The Week - What Is A Proper Pre, During, And Post Workout Nutrition Diet?
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it says I need around 40g dextrose,40g maltodextrin, and 40g of whey protein for post workout.This is calculated for my body weight of 79kg or 175lbs. To me that sounds like a alot of sugar that will be in my drink. Does this sound right? Also would I be able to add about 5g of creatine monohydrate to the shake. It also says to use around a liter of water which is alot as well.
 
hypnotic said:
I just went and purchased 4 lbs of dextrose. I understand that you need an insulin spike for post workout combined with protein so that it can be pushed into your muscle harder and faster.According to this article Bodybuilding.com - Topic Of The Week - What Is A Proper Pre, During, And Post Workout Nutrition Diet?
,
it says I need around 40g dextrose,40g maltodextrin, and 40g of whey protein for post workout.This is calculated for my body weight of 79kg or 175lbs. To me that sounds like a alot of sugar that will be in my drink. Does this sound right? Also would I be able to add about 5g of creatine monohydrate to the shake. It also says to use around a liter of water which is alot as well.
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Too many times I hear people loading their shakes up with 10 tablespoons of dextrose or more. All you need is 10 to 20 grams, or 1-2 tablespoons.
 
For my weight of 235, it says 84 grams of carbohydrate and 94 grams of protein. That seems a bit excessive to me, but I am a noob, hence my recent registering here.
 
what? 94 grams of protein, thats way much. your body cant process all of that in one go and will convert it to energy. I use about 30g's of protein and maybe 60g's of carbs. Im lighter than you are, but still, i probobly dont even need as much as 30g's of carbs.

How much doesnt really matter all that much, if its like 20-30g's of protein and about twice as much carbs, your good.
 
Karky, I'm 195lbs(6'4)...shouldn't I take 2 scoops protein (about 48g), and 30g of dextrose post workout?
 
The old rule was a 2:1 ratio of carbs to protein. and 80g of dextrose is way too sweet, hence teh split with malto.

If you hit Berardi's website, he's got some more current formulas for determining protein and simple carbs in a PWO based on your lean body mass, and whether you are bulking, cutting, or just maintaining.

good formulas, but every person is still unique.
 
Yes, switch it up and have about 48g. dextrose, and 24-30 g. protein and you will be golden. But as Malkore just stated, everyone is unique, and your goals can change things up too.
 
Cool, thanks mark. I appreciate it.
 
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