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-   -   pre/post workout... (http://www.bodybuilding.net/nutrition/pre-post-workout-7105.html)

Pitysister 08-16-2007 03:52 PM

pre/post workout...
 
pre:

creatine with grape juice
wait awhile...
peanut butter or tuna sandwich on whole wheat...sometimes just one slice of bread...and then whey with water...

post:

creatine with grape juice
don't wait that long...
whey with oatmeal blended in with water...

i figured that oatmeal afterward will get me some carbs and calories...and sometimes...i get tired of eating so much...so if i can just drink it...all the better :)

everything ok with this setup?

TunaMan 09-26-2007 05:03 PM

i have 10oz whey pre workout with tuna maybe and post i'll have whey with skim milk + tsp of peanutbutter. i'll eat some fruit too to spike insulin levels. i think oatmeal in a whey shake is really smart. i did that once but forgot about it. now i'm going to do it again :)

hrdgain81 09-27-2007 06:16 AM

you dont want oatmeal in your post workout shake. Its low GI and wont absorb very quickly, you want maltodextrin and dextrose so it gets to the gut, and into your muscle cells as quickly as possible.

Save the oatmeal for about an hour after your post workout shake.

Pitysister 09-27-2007 12:31 PM

ok...thanks for zee info dude. new supp store opened up down the street...maybe i'll go see what they got for carbs...

hrdgain81 09-27-2007 01:11 PM

Nice, but malto/dex shouldnt cost you much.

Pitysister 09-27-2007 01:31 PM

TP has it for like 2 bucks a pound....i may go that route....

HIThopper 09-28-2007 01:19 AM

Quote:

you dont want oatmeal in your post workout shake. Its low GI and wont absorb very quickly, you want maltodextrin and dextrose so it gets to the gut, and into your muscle cells as quickly as possible.

Save the oatmeal for about an hour after your post workout shake.
^^^ Completely agree good advice

hrdgain81 09-28-2007 05:56 AM

Quote:

Originally Posted by Pitysister (Post 42420)
TP has it for like 2 bucks a pound....i may go that route....

Nice, and a few lbs will last you a month plus.

Darkhorse 09-28-2007 10:51 AM

I've always gone with high GI (dextrose) and low GI (oatmeal) postworkout. Fast assimilation plus slow which will tide you over until your PPWO meal. You really do need some sustained release carbohydrate. And to be honest, my postworkout shake is 60% casein, 40% whey which also has fast assimilation that's needed immediately postworkout, and slow assimilation which will keep the aminos flowing until my meal. That ensures there's no dead space between my shake and meal.

EricT 09-28-2007 11:37 AM

The problem with that is there is really only one rate of 'assimilation' with any given meal. Basically the denser the meal the slower it ALL assimilates. You can't have slow and fast at the same time. The meal you've described may be medium or slow but it will effectively cancel out the point of taking in the high GI's except to just get the total carbs up. Same thing with the protein. You mix whey and prtein and it's not longer super fast assimilation in terms of the whey. The biggest factor is the stomach, not the gut.

I'm not saying there is anything wrong with it. Everyone should do what they feel comfortable with and what they feel works. What I'm saying is that there is one speed of gastric emptying for any one meal. The more stuff you put in the longer it will sit in your stomach. The stomach can't somehow miraculously separated whey and high GI carbs from casein and low GI carbs. It will all be mixed into a thick slurry and it will all end up being assimilated slower than it would have if the fast protein and carbs were used alone. In other words, you can't really mix protocols to any real extent. You will either have fast, medium, or slow. Not one or more.


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