|Nutrition discussion on question about carbs in pre/post w.o. shake, within the Bodybuilding Forum; before i would only eat a couple hours before i workout, and take protein after, but now i'm looking into ...|
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|01-21-2010, 06:03 AM||#1|
| latemp |
Join Date: Sep 2007
question about carbs in pre/post w.o. shake
before i would only eat a couple hours before i workout, and take protein after, but now i'm looking into making up a pre workout shake and make my post workoput shake better. my question is on carbs. i read the sticky and have also read a lot on dextrose being good for pre and post workout shakes, but i'm confused tho. is that what is always being referred to when they say add some carbs to your shake? when they say carbs, i always had in mind more complex carbs and isnt dextrose simple carbs? those other carb products on the market that are suppost to be complex, what are those good for? or should i just stick to dextrose?
|01-21-2010, 07:13 AM||#2|
| EricT |
Experience: 7-10 Years
Join Date: Jul 2005
Complex carbs versus simple carbs is sort of a misnomer. Okay, that's probably not the right word so let's just say complex versus simple is not the real issue. The issue is "readily available" carbs versus "slow carbs".
The reason I make the distinction is because some carbs, like starches, are actually complex carbs but make glucose available to the bloodstream PDQ.
In the case of carbs in a shake immediately before a workout people use dextrose, maltodextrin or other fancy carb sources that are very fast. It's not going to do you too much good to have a carb source immediately prior that will not be available until 45 minutes later or something.
(BTW, maltodextrin is technically a "complex" carb but it is fast).
Dextrose and maltodextrin are the two most common carb sources that people are referring to when they say add some carbs to your shake.
The other issue is that some people are more sensitive to having stuff sitting in their stomach during a workout than others. So again...fast is better.
There no hard and fast rules and it is not absolutely critical that you have a shake immediately pre. If it works for you then go for it.
|01-21-2010, 12:18 PM||#3|
| ALPHA_XX |
Experience: 2-3 Years
Join Date: Jan 2010
just eat a bigger meal, containing lots of slow carbs and some protein, 1-2 hors before you work out. if you should feel hungry just before your workout, get in 20-30 of whey and an apple, or some 50g of oatmeal or so. but be aware, not to take simle carbs before the workout. after your training get in 40-80g of fast carbs, for example simple sugar, dextrose, vitargo, maltodextrine, or even gummibears. and donīt forget some 30-50g of whey