I know that after a workout, you want to have a shake with a 2:1 ratio of carbs to protein. I have whey protein, but I don't have any maltose or whatever else that you need, although I do plan on getting it. I was wondering if instead to get carbs it would be ok to just use plain granulated sugar, or maybe a banana or something. What is a good replacement until I get the correct carbs?
Sport post workout carbs
- Thread starter amp89
- Start date
Sport Fitness
plain sugar is a no-go. banana's are fructose and actually have some fat in them, which you don't want.
Maltodextrin, or Dextrose...are the two sugars you're after. If you can find raw glucose crystals, they'll work too.
Dextrose is easy and cheap to find...it also goes by Corn Sugar, so check natural food stores, and homebrew/beer making shops.
I get my dextrose for $4 per 5lb bag.
Maltodextrin, or Dextrose...are the two sugars you're after. If you can find raw glucose crystals, they'll work too.
Dextrose is easy and cheap to find...it also goes by Corn Sugar, so check natural food stores, and homebrew/beer making shops.
I get my dextrose for $4 per 5lb bag.
Fructose, glucose, galactose, sucrose, latcose, dextrose, maltose and maltodetxtrin are ALL forms of ' simple sugars '. They're just different types of simple sugars. For example....
Fructose, glucose, galactose = monosaccharides
sucrose, latcose, dextrose, maltose = disaccharides
maltodetxtrin = dextrin
sucrose, latcose, dextrose, maltose = disaccharides
maltodetxtrin = dextrin
maltodextrin is a Polysaccharide
Dextrins are Polysaccharide
Secondly, Dextrose is a Monosaccharide not a Disaccharide.
and by Latcose i'm sure he meant Lactose.
Just for the record, there are many more sugars then that. Im sure he just didn't list them because of its "example" status.
I'm honestly more confused than I was before.
So maltodextrin is a "simple sugar"... how is it considered a "complex carb"? Also, being a sugar, how can pure malto contain very little sugar (according to the nutrition label)??
I probably should have paid attention when we talked about this in high school
So maltodextrin is a "simple sugar"... how is it considered a "complex carb"? Also, being a sugar, how can pure malto contain very little sugar (according to the nutrition label)??
I probably should have paid attention when we talked about this in high school
technically maltodextrin is a complex carb... but its really two glucose molecules, so it breaks into a simple carb very easily and efficiently.
here's the things you need to remember:
1. use either maltodextrin, dextrose, or pure glucose (which you likely can't get cheap)
2. maltodextrin isn't very sweet...dextrose is really friggin sweet
3. dextrose makes some people feel bloated, because it has an effect on the stomach lining...maltodextrin does not have this effect
so malto has a slight edge, but many people don't get dextrose gut bloat and don't mind the extra sweetness. in fact some protein powders taste WAY better with dextrose's sweetness. like strawberry
here's the things you need to remember:
1. use either maltodextrin, dextrose, or pure glucose (which you likely can't get cheap)
2. maltodextrin isn't very sweet...dextrose is really friggin sweet
3. dextrose makes some people feel bloated, because it has an effect on the stomach lining...maltodextrin does not have this effect
so malto has a slight edge, but many people don't get dextrose gut bloat and don't mind the extra sweetness. in fact some protein powders taste WAY better with dextrose's sweetness. like strawberry
technically maltodextrin is a complex carb... but its really two glucose molecules, so it breaks into a simple carb very easily and efficiently.
here's the things you need to remember:
1. use either maltodextrin, dextrose, or pure glucose (which you likely can't get cheap)
2. maltodextrin isn't very sweet...dextrose is really friggin sweet
3. dextrose makes some people feel bloated, because it has an effect on the stomach lining...maltodextrin does not have this effect
so malto has a slight edge, but many people don't get dextrose gut bloat and don't mind the extra sweetness. in fact some protein powders taste WAY better with dextrose's sweetness. like strawberry
Exactly, While MaltoDextrin is technically a "complex" carb it is digested (metabolized) very quickly by the body. Much in the way a Monosaccharide is (in terms of pace). Remember, the GI rating of maltodextrin is well over a 100 so while it may technically be a "complex carb" it reacts in the body much like a quick digesting "simple Carb".
Rep+ for malkore
.The Oak (Arnold Schwarzeneggar) used to drink a quart of milk (whole milk I think) as his post workout meal.
its not the worst idea, that's for sure.
a baked potato works well too, as its a very easily digested starch, and spikes insulin a bit. just skip the butter and sour cream (obviously) and its the one time you might consider not eating the peel either (1-1.5g of fiber in the peel/skin...slows digestion somewhat)
its not the worst idea, that's for sure.
a baked potato works well too, as its a very easily digested starch, and spikes insulin a bit. just skip the butter and sour cream (obviously) and its the one time you might consider not eating the peel either (1-1.5g of fiber in the peel/skin...slows digestion somewhat)