What to have for a post workout shake? (and do you need dextrose)

Im trying to cut down on bodyfat, and after my workout im just having a protein shake with water, but ive read somewere you should add dextrose is this true also how much?
 
Nick

Okay mate - i use dextrose for the following reasons

- It is a fast absorbing type of simple carbohydrate. Dextrose is used by bodybuilders and athletes to induce an insulin spike and replace glycogen in muscle cells which is lost during training.

-  fast absorbing type of simple carbohydrate. Dextrose is used by bodybuilders and athletes to induce an insulin spike and replace glycogen in muscle cells which is lost during training.

i started using it as i was given advice from a guy in the gym who studies for a masters in nutrictial sports science. he told me to take around 60-70g of dextrose with my whey protein, also with creatine and L-Glutamine too.

so my post workout shake consists of

- 2 scps whey protein
- 3 capsules creatine (finished my powder) usually 5g
- 50-60g Dextrose (as im lowering body fat at the min - on a cut!)
- 5g L-Glutamine

Cheers im gonna give that a go, is nutrisport 90+ protein ok?

i dont see why not - read the nutritional content.

It's one of those "how long is a piece of string" questions.

If by the end of your WO you've depleted your muscle glycogen to the point where you can barely walk or do anything, replenishing it with some post-WO fast carbs (glucose/dextrose, maltodextrin or a bit of both) is a good idea.

If you can still walk and do stuff without any problems, you don't need any carbs post-WO.

Im quite sure I read that muscle gylcogen stores, without PWO CHO ingestion will return to default within 24 hours.  This is primarily looking at the PWO protocol with a performance tinted window. 

What about Protein synthesis Nige?

From Muscle Growth and Post-Workout Nutrition "Insulin (secondary to carb consumption) inhibits protein breakdown with no impact on protein synthesis."

As long as people don't do excessive cardio, or resistance training on "empty", there should be minimal protein breakdown.

Read the comments, as there are some studies posted there e.g. Coingestion of carbohydrate with protein does not further augment postexercise muscle protein synthesis

Nigeepoo


From Muscle Growth and Post-Workout Nutrition "Insulin (secondary to carb consumption) inhibits protein breakdown with no impact on protein synthesis."

As long as people don't do excessive cardio, or resistance training on "empty", there should be minimal protein breakdown.

Read the comments, as there are some studies posted there e.g. Coingestion of carbohydrate with protein does not further augment postexercise muscle protein synthesis

The first article i found pretty interesting! - told me stuff i didnt know anyways!
the second however was a little beyond me!

The second link does pretty much what it says in the title. Adding carbs post-WO doesn't make muscles grow.
It stops muscles from breaking down if you do the sort of exercise that makes them start to break down.

Im confused, so what should i have then for a PWO drink

Protein, definitely.
If you can barely walk or do anything after your WO, have some fast carbs as well.

i can always walk but do feels stiff sometimes

so would that info below be ok as an everyday pwo drink maybe if i lower the dextrose


2 scopps of protein powder
5g creatine
5g of l glutamine
40g of dex

I have more fat in my PWO drink than I do protein/carb:

55g fat
37g protein
15g carbs

Meal after training is whatever me and Jess are having, typically decent amounts of fat, pro and carb - that can re-fill my glycogen reserves as required.

In honesty I don't think I've ever been at risk of "emptying" my glycogen stores, even though through the day I eat faff all carbs, and have a low total intake even when PPWO meal is considered.

I guess my slack eating at the weekend is sufficient to fill me for rest of week, that or my diet/training style doesn't rely as heavily on glycogen... which would be odd, but interesting