Post work out nutrition question, need some help from the pros

[NYCEE]

Hey evryone,

I was wondering if there is any proof out there that the insulin spike caused by High GI carbs post workout is better for protein synthesis than say the insulin spike caused by taking in low GI carbs like oats post workout. Also, exactly how much of your glycogen stores can be depleted during a workout making it necessary to take in high GI carbs to replenish them so fast?
Basically i was wondering if taking low GI carbs post workout can have the same benefits that high GI carbs have. I have always understood that high gi carbs are better because they are absorbed faster and can replenish the glycogen stores, and that it causes a better insulin spike, but lately ive heard different from a someone. Please school me on this, studies would be great. Thanks in advance.

 

[jynx]

When I make my PWO shake, I include prtein, maltodextrin, and dextrose. Maltodextrin is a complex carb that will sustain your insulin spike longer, along with dextrose that causes the initial insulin spike. I also throw in some salt for sodium requirements pwo. Using low gi carbs for pwo is not a very good idea. It would take a lot more of it to cause an equal spike to using high gi carbs. You need less to cause a large spike with higher gi carbs such as dextrose.

 

[NYCEE]

Using low gi carbs for pwo is not a very good idea. It would take a lot more of it to cause an equal spike to using high gi carbs. You need less to cause a large spike with higher gi carbs such as dextrose.

Well part of my question is, how big of a spike are you looking for? Is it necessary to cause a very large spike, or can the same results be had from just causing a smaller increase in insulin?

 

[CSK]

Maltodextrin has a GI of 137... what makes you think it's a complex carb?

 

[NYCEE]

Maltodextrin is "technically" a complex carb because it is many monosaccharide units linked together But, this can be deceiving because the bonds are very weak and is readily broken apart in your stomach only slightly slower than dextrose.

 

[rookie03]

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