Do's and Don'ts for post workout nutrition....

[Lmg2701]

I don't think this is explained enough so I was hoping the nutritional experts out there could shed some light on the subject.

What are some things you want to avoid eating and or drinking right after your workout (certain things that may slow down recooperation and stop you from filling up those muscles as fast as possible) and what are some things you should consume right after your workout (to help you get the most benefit from your postworkout meal or drink).....?

[YellowJacket]

Pre-Workout
BCAA's
Tyrosine
Vitamin C powder
Whey protein
Carbohydrate blend (50% malto./50% oats)

*Avoid excess fats
*Avoid a lot of simple sugars before your shake, as it will cause a crash during your workout. Ie. Have a solid meal about an hour before you train.

Post-workout
100% whey
Carbohydrate blend (50% malto./50% oats)

*Avoid fats


As with anything, youre going to get a myriad of suggestions of opinions, the aforementioned I have been using for years with great success.... and all have several peer review studies to back up why each has its place.

[Lmg2701]

How soon before your workout do you drink that shake and what brand of oats do you choose?

[YellowJacket]

I buy the oats in bulk and pre-cook them. They are Quaker brand rolled oats. I have that shake around 15-20 minutes pre-workout, with my Xpand.

[BBAddict]

Is there any difference between using dextrose or malto for the shakes? From what I understand, dextrose is good for refueling glycogen stores in the muscles, but perhaps malto is just as good? I have seen people recommend 50/50 malto/dextrose and I assumed malto was lower GI but I have learned that they are basically metabolically equivalent. I have also heard that the combination of malto and dextrose aids in the absorption of the nutrients. Would the choice of carb mixture (malto to dextrose) just depend on how sweet you want the drink?

[Megiddo]

I noticed the other day that the ingredients fro Splenda is basically maltodextrine. COuld I throw a some of that into my post shake and if so how much?

[BBAddict]

I noticed the other day that the ingredients fro Splenda is basically maltodextrine. COuld I throw a some of that into my post shake and if so how much?

I'm pretty sure that it is chemically altered by treating it with chlorine to remove hydroxyl groups and replace them with chloride groups, which changes the entire chemical structure, obviously! It is not metabolized by the body the same as maltodextrine is.