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cait987 · 06-09-2004, 11:22 AM

I didn't read the entire thread but this sums it up: After working out have a high Glycogen index Carbohyrdate + a quick digesting protein (yes some proteins digest faster then others)

Pretty much the reason is this: After a workout your muscles glycogen is depleted and overall muscles have priority over adipose tissue in terms of priority for nutrients. So, you have a high GI food (maltodextrin and dextrose are best) and a quick digesting protein (whey protein digests faster then any other protein but if you cant get that chicken and egg whites are next fastest)

What happens now is your body reacts with a massive insulin spike which normally would be bad, however, since almost all the nutrients go straight to the muscles the insulin spike is acctaully necesary to promote protein synthesis (recreation of muscles) and in the end is best even if most of the time we preach that high GI foods are the devil.

So don't let anyone tell you not to eat a high GI carb pwo, that is the only time that they are necesary other then that stay with oats and other low GI foods

The biggest issue with most whole foods PWO ex. Oatmeal etc, is the fat, even a couple of grams of fat can slow digestion and you can miss the deadline to promote the most muscle gain. The only real PWO carb you can consume that is fat free is solid sugar ex. dextrose and maltodextrin and since they are also the highest GI food possible thats a good thing

Protein + fat PWO = bad
Protein + high GI carb PWO = good
Protein = ok, but with no insulin its rather pointless since protein cant move on its own very well ;p
Protein + low GI carb PWO = debatable, some people say they make better gains eating a low GI carb but for the most part its agreeable that high GI is best

(Ill track down some studies that back up all the facts I crammed in here in a few mins gotta do a few things though)

EDIT: Chi_town knows his stuff and I just wrote a brief summary if you want the entire scientific outlook on the matter go here:
http://forum.bodybuilding.com/showth...hreadid=231345

06-09-2004, 11:22 AM	#23 (permalink)
cait987 Insane	I didn't read the entire thread but this sums it up: After working out have a high Glycogen index Carbohyrdate + a quick digesting protein (yes some proteins digest faster then others) Pretty much the reason is this: After a workout your muscles glycogen is depleted and overall muscles have priority over adipose tissue in terms of priority for nutrients. So, you have a high GI food (maltodextrin and dextrose are best) and a quick digesting protein (whey protein digests faster then any other protein but if you cant get that chicken and egg whites are next fastest) What happens now is your body reacts with a massive insulin spike which normally would be bad, however, since almost all the nutrients go straight to the muscles the insulin spike is acctaully necesary to promote protein synthesis (recreation of muscles) and in the end is best even if most of the time we preach that high GI foods are the devil. So don't let anyone tell you not to eat a high GI carb pwo, that is the only time that they are necesary other then that stay with oats and other low GI foods The biggest issue with most whole foods PWO ex. Oatmeal etc, is the fat, even a couple of grams of fat can slow digestion and you can miss the deadline to promote the most muscle gain. The only real PWO carb you can consume that is fat free is solid sugar ex. dextrose and maltodextrin and since they are also the highest GI food possible thats a good thing Protein + fat PWO = bad Protein + high GI carb PWO = good Protein = ok, but with no insulin its rather pointless since protein cant move on its own very well ;p Protein + low GI carb PWO = debatable, some people say they make better gains eating a low GI carb but for the most part its agreeable that high GI is best (Ill track down some studies that back up all the facts I crammed in here in a few mins gotta do a few things though) EDIT: Chi_town knows his stuff and I just wrote a brief summary if you want the entire scientific outlook on the matter go here: http://forum.bodybuilding.com/showth...hreadid=231345 Last edited by cait987; 06-09-2004 at 11:24 AM..