Sport Simple Carbs Postworkout

[the.end]

I was doing some research and I read that eating simple carbs like sugar after a workout is best. Heres the link: Bodybuilding.com - Topic Of The Week - What Is A Proper Pre, During, And Post Workout Nutrition Diet?

Is this true? And if it is does the same go for when doing cardio like after going on a run?

 

[matt182]

In a sense yes, but perhaps it could have more accurately stated that mod to high GI foods immedietly post exercise, so to replenish liver and muscle glycogen readily. And yes the same applies to cardio events as well.

 

[~LV~]

The purpose for simple sugar (dextrose) post workout is to replenish muscle glycogen as stated above and, combined with whey protein, will help shuttle the whey to your muscle to start the reapir/rebuild process of new muscle tissue.

No need to consume simple sugars after a cardio workout unless your running a marathon as the muscles will not be as glycogen depleted as they would be after a weight training session.

 

[Typhon]

I always eat a pasta meal after my workout for this purpose but is sugar more effective?

 

[~LV~]

I always eat a pasta meal after my workout for this purpose but is sugar more effective?

It's more effective immediatly after your weight training yes, because it spikes your insulin levels much higher than pasta would which, in turn, results in your muscles being replenished faster and starting the repair process.

A general rule of thumb for post workout meals is:

PWO meal 1 - Simple sugar/whey - consumed right after weight training.
PWO meal 2 - Lean protein/complex carb such as brown rice, yam, etc.- consumed about an hour to an hour and a half after PWO 1.

 

[Typhon]

Thanks LV, very helpful

So something like a meal replacement drink high in sugar and protein would be good for PWO meal 1?

 

[matt182]

Thats right something thats high GI to spike your insulin levels - improving amino acid uptake in muscles and quick replenishmnt of glycogen. But after that a high carb low GI meal along with your protein will sort after the longer term outlook

 

[Wrangell]

The purpose for simple sugar (dextrose) post workout is to replenish muscle glycogen as stated above and, combined with whey protein, will help shuttle the whey to your muscle to start the reapir/rebuild process of new muscle tissue.

No need to consume simple sugars after a cardio workout unless your running a marathon as the muscles will not be as glycogen depleted as they would be after a weight training session.

I would question that.

An average person carries about 1,700 glycogen calories. I doubt that - at least in the case of most gym rats - are going to significantly deplete these glycogen stores with a 45 min - 1 hour weight workout.

Beyond that, even assuming an intense weight session, I've put some of my hockey players thru some hellish cardio workouts - on and off the ice - I'm talking HIIT ++ over 45 minutes plus...trust me, I'd put estimates of their glycogen depletion stemming from cardio / games at par with or more than a 45 minute weight session.

I doesn't take a marathon to put a dent in your glycogen stores IMO.

 

[Wrangell]

Thanks LV, very helpful

So something like a meal replacement drink high in sugar and protein would be good for PWO meal 1?

Further to what matt182 said ...although it is the case that refined sugars and simple starches usually boost your blood sugar the quickest....... it is simply a carb with a moderate ' high ' GI score you want PWO - be it a simple ( most common ) or complex carb ( least common ).