carbs postworkout

[thedrivethruguy]

Ok immediately after i get home from my workout, i drink 16oz of gatorade, which has approx 28 grams of sugar (coming from sucrose, glucose, and fructose) This raises (spikes rather) my insulin levels, and then about 20 minutes later i have a whey protein shake, with milk.MY question is how much sugar is enough or not enough? Also reading another post ppl were saying that you should have a slow digesting protein, AFTER your workout. I guess i'm wrong but wouldnt you want a quick protein, because you just killed your muscles at the gym, so the faster the protein can get back into your muscles, the better. Thanks for any help you can provide...
-Keith-

 

[jsraaf]

Keith,
I'll leave the carb part to others who know more; there are varying opinions on timing, amount, etc. Check the FAQ too.

As for protein here's what I know:

Pre-workout: take around 20g "fast" protein 15-20 minutes before hitting the weights. This is done becuase it's absorption into the bloodstream peaks within about 1 hour.
The pump you get while lifting is increased blood supply to the muscles, which will be loaded w/ amino acids from the protein - exactly what you want.

Post-workout: take around 30-40g "slow" protein (I've read to use .4g per kg of bodyweight) as soon after finishing as possible. You would add carbs depending on your goals (bulk vs cut). The slow protein provides the nourishment over several hours after lifting, kind of a "drip effect."

There are some recent threads on this topic (on slow protein, I believe).

This is my understanding, others will hopefully chime in and correct me if necessary.

PS - I like your "handle," DriveThruGuy. A good story there?

 

[Aaron_F]

Quote[/b] (thedrivethruguy @ June 04 2003,11:16)]

Quote[/b] ]Ok immediately after i get home from my workout, i drink 16oz of gatorade, which has approx 28 grams of sugar (coming from sucrose, glucose, and fructose) This raises (spikes

gatorade predominantly sucrose, jeez, it used to be maltodextrin didnt it?

Quote[/b] ]rather) my insulin levels, and then about 20 minutes later i have a whey protein shake, with milk.MY question is how

while it shouldnt make much difference, you should try and get it right after training, if you take 20mins to get home, then theres another 20mins ontop of that before you have heaps of aminos floating around. Or even better, take it prior to training.

Quote[/b] ]much sugar is enough or not enough? Also reading another post ppl were saying that you should have a slow digesting protein, AFTER your workout. I guess i'm wrong but wouldnt you want a quick protein, because you just killed your muscles at the gym, so the faster the protein can get back into your muscles, the better. Thanks for any help you can provide...
-Keith-

Depends on what youare looking for. If you do approximately 12sets you could have costs ~5gCHO per set, so that would be 60g to replace what you have done.
(dont quote me on the absolute figures because it depends on the lenght of the sets, the loading and TUT)