Sport Post Training Nutrition

[World B]

Ok so I'm totally clueless when it comes to all the terms etc of proper nutrition for training, muscle growth etc. I am clear on some things like protein but overall the rest just goes over my head. I figure that eating a clean diet plan will suffice for the most part but after reading some stickys I would like some clarification.

Immediately after my routine I understand that this is the prime time to consume protein and glucose. I drink a whey shake or eat a sugar free bar so there is the protein. What is the cleanest form of glucose that goes with the protein. Simple sugars? Like fruit? What would be the best source of glucose?

 

[malkore]

simplest form would be...glucose. yes you can actually buy it.

but, its eaisier to find Dextrose (a.k.a. corn sugar, which ANY home beer / winemakeing shop will sell) or malto-dextrin, which is sold at many health food stores, whole foods, etc.

2:1 sugar to protein is a good ratio. but dextrose is nearlky twice as dense as protein powder, so you need to weigh it, not do 2 scoops of sugar to 1 scoop of whey.