Sport post post workout meal.

[Proteinboy]

hmm. thats true. heh it feels the same as when i have oatmeal though.
post workout meals are always important.

and i did answer the question of how else to get in sugar carbs without using suppliments. have some apple juice or a fruit with some whey. you want a 2:1 ratio of carbs to protein, already stated.

 

[Tanizaki]

There is a sweet search tool at the top. Also there is google. Takes 2 seconds.

Saying "search it yourself" or "use Google" is not very constructive. He appears to be a beginner and is asking for advice. Therefore, he is not well equipped to separate the wheat from the chaff when doing the research. He may have even found this forum while doing a Google search. I bet he thought he could benefit from some good advice here. Too bad he was disappointed.

 

[realworksuks]

here's what I tried today. for a pre workout meal I had a 3 inch subway sandwich with roasted chicken breast and lots of veggies, no cheese or anything else that's it.

For post workout I had 20g of protein in whey shake, and in the shake I added about 2 teaspoons of sugar. Along with that I had a plum and I dunked it in sugar.

For post post workout I am going to have a wheat flour tortilla with chicken, and veggies.

How is this? Especially wondering about the post workout shake with sugar added. Is this sufficent to get the insulin spike?

 

[tonymcclellan]

Saying "search it yourself" or "use Google" is not very constructive. He appears to be a beginner and is asking for advice. Therefore, he is not well equipped to separate the wheat from the chaff when doing the research. He may have even found this forum while doing a Google search. I bet he thought he could benefit from some good advice here. Too bad he was disappointed.

Guess I could have just said "sugar."

 

[goergen1]

For post workout I had 20g of protein in whey shake, and in the shake I added about 2 teaspoons of sugar. Along with that I had a plum and I dunked it in sugar.

No need to dunk the plumb in sugar, since you put it in the shake.

Asie from that, It'll work.

 

[Wrangell]

here's what I tried today. for a pre workout meal I had a 3 inch subway sandwich with roasted chicken breast and lots of veggies, no cheese or anything else that's it.

For post workout I had 20g of protein in whey shake, and in the shake I added about 2 teaspoons of sugar. Along with that I had a plum and I dunked it in sugar.

For post post workout I am going to have a wheat flour tortilla with chicken, and veggies.

How is this? Especially wondering about the post workout shake with sugar added. Is this sufficent to get the insulin spike?

Why only sugar for PWO ?

Sugar only has a GI score of about 65 vs dextrose with a score of about 100..............and for PWO, generally speaking, the higher the GI the better.

Instead, why not down some jelly beans ( GI = 80 ), pretzels ( GI = 83 ) or bring along a zip-lock snack bag of Rice Chex to munch on ( GI = 89 )

 

[realworksuks]

Why only sugar for PWO ?

Sugar only has a GI score of about 65 vs dextrose with a score of about 100..............and for PWO, generally speaking, the higher the GI the better.

Instead, why not down some jelly beans ( GI = 80 ), pretzels ( GI = 83 ) or bring along a zip-lock snack bag of Rice Chex to munch on ( GI = 89 )

well ****, you guys just said dextrose = sugar. What is a GI score? And why do I need a high one? And where can I just get pure dextrose then?

 

[Wrangell]

well ****, you guys just said dextrose = sugar.

What is a GI score?

And why do I need a high one? And where can I just get pure dextrose then?

When I said ' sugar ' it was the ' table sugar ' you were using that I was referring to. Dextrose ( another term for glucose ) is a sugar. It's an example of what's called a simple sugar. ' Table sugar ' on the other hand, is an example of a chemical combination of 2 simple sugars - glucose and fructose.

GI stands for " Glycemic Index " which gives you a score of how quickly carbs get into your bloodstream to elevate your blood sugar ( i.e glucose ) - thereby influencing the extent of insulin production. And you want that insulin to kick in because insulin enhances glycogen storage, the absorption of amino acids, protein synthesis and it also helps reduce the breakdown of proteins.

 

[realworksuks]

what kind of a glycemic index does fruit have? Like an apple, banana, plum, and peach?

What are some of the highest GI things you can eat?

 

[tonymcclellan]

Search google for glycemic index chart and you'll get a much more expanded list. You'll be able to see all foods instead of a few you think to ask about. Then your diet will be able to expand with foods you may not have thought of.

 

[realworksuks]

A solid Pre-workout meal, placed well, is far more important then the Post-workout.

Example,

Poor pre workout meal with good post workout meal = bad.
Good pre workout meal with poor post workout meal = not Optimum
Good pre workout with good post workout meal = Optimum.

When is the best time to place a pre-workout meal? And what should it consist of?

 

[realworksuks]

bump .

 

[(Silent)]

bump .

Oh go "bump" your self off a bridge...

Alright, to be serious for a moment...

This depends on exactly what it is you are consuming as a pre workout meal. Is it whole food or liquid, Does it have lots of fat and fiber, What is the ratio of carbs to protein in it and so on.

To speak in purely general terms for a moment. 30 minutes to an hour is usually a reasonable amount of time. Of course this depends on many factors, briefly stated above, and your individual stomach.