High GI carbs PWO

[Ross86]

Are they necessary?

Insulin should still be sufficiently elevated from a pre workout meal and exercise. So long as carbs are in the post workout meals, there isn't an advantage to spiking insulin to very, very high levels, is there? I don't think rapidly replenishing glycogen within an hour after a workout has an impact on recovery from one day to the next. Having low GI carbs in PWO meals should replenish glycogen equally well. I suppose in some cases it could help to prevent catabolism, but is that the only significant advantage? If a meal is consumed 30 minutes after a workout, then will that be sufficient? I know a lot of it's relative to a person's workout and circumstances, but overall I don't see the need. Somebody please ed-yoo-kate me.

[hrdgain81]

I dont always do High GI carbs post workout, but there are times when I've seen a vast difference between using them and not. For instance when I have done depletion workouts while on a ckd, there is a huge difference between low and high gi carbs post workout. I can actually feel my muscles getting fuller and harder within 20-30 minutes of taking in low GI carbs post depletion, where as I hardly feel anything taking in low gi carbs in that situation.

I would think that under normal circumstances it would be the same, although it would be dependent on how much glycogen your depleting during your workout. Its a tough balance, because how do you gauge something like that?

[Pitysister]

it's good for getting creatine into blood i usually don't take any high gi before workout....just a banana....whey, cit mal, and beta alanine...

[Ross86]

it's good for getting creatine into blood i usually don't take any high gi before workout....just a banana....whey, cit mal, and beta alanine...

That's one of the other uses that I didn't mention...I always have creatine with my high GI carbs in my PWO shake also.

I would think that under normal circumstances it would be the same, although it would be dependent on how much glycogen your depleting during your workout.

Why?


So in general, I'm thinking that high GI carbs PWO aren't that necessary for typical beginner strength training. I know that it gets prescribed a lot on this forum, so I thought I would just mention this. I've recommended it a lot, so I'm 'guilty' also. It's not bad, just not always necessary.

[hrdgain81]

Well to my understanding you muscles can only hold so much glycogen, and the point of putting low GI carbs in the shake is to replenish that. So if it will only take 10g for you to reach saturation post workout, and you take in 30g ... its obviously not helping you much.

[Ross86]

I misread your first post. I was thinking the same thing. That's what I get for trying to think 5 minutes after waking up.

[Darkhorse]

Personally, the more I experiment, the more I find that I really don't need the insulin spike/glycogen intake postworkout compared to an athlete who has to workout every day. I'm down to 30 grams postworkout, but I doubt I even need that.

I agree with Matt that it really depends on what you're doing. If you're doing a high volume hocus pocus routine, then yeah, I'd be taking in some fast carbs postworkout because you're going to be really depleted compared to someone that's strength training IMO.

I'm on a TCD right now where the only carbs I have is postworkout w/ only 1 refeed day per week. So in my case, yeah, it's a good idea. But if you're on a well balanced diet, I definately don't think it's completely necessary, especially if you're trying to keep fat off. That's a good reason for choosing something OTHER than creatine mono for your needs.. There's a lot of other creatine's in the market now that you don't need a insulin spike for, so there's no need postworkout for anything really. Back when I first started recomping, I just ate well balanced meals and controlled my macros.. During my workout I had 35 grams of BCAA's which was all I needed. When I got back from working out, about 30-45 minutes later I had another well balanced meal w/ emphasis on pro/cho, and a little added fats to slow digestion up a bit.

[Pitysister]

good info....glad i got the 30g scoop

[Ross86]

What I've starting leaning towards is having a high GI food as opposed to something like WMS, dextrose, or maltodextrin. It has been working equally well, I think. Sometimes I will still have some WMS. I feel worthless after my workouts for the most part, so I think I still need it depending on how hard I worked.

[EricT]

This is kinda why I posted that piece from will brink about overthinking post workout (and pre) nutrition. I've certainly been guilty of it as well. I think in general there is WAY too much dwelling on minute physiological details when it comes to nutrition. I keep seeing people asking for the tiny little accesorizing details without having any real idea of the big picture.

Do what works for you. What fits you goals. The phrase "insulin spike" in general is one I've grown to hate. Sometimes this stuff is like looking at the leaves on the tree and walking smack dab into the trunk.