YB
BannerBanner

Sugar after workout to replace glycogen

Author
Faux Real
Pro-Member
  • Total Posts : 9801
  • Reward points: 10101
  • Joined: 2005/02/03 22:33:53
  • Location: The Beautiful South
  • Status: offline
2011/04/02 17:21:31 (permalink)
0

Sugar after workout to replace glycogen

Read this on here: http://www.telegraph.co.uk/active/8292872/The-4-Hour-Body-Muscle-worth-the-weight.html
 
Have something sugary immediately after your workout to replace glycogen, then eat protein (a meal or a supplement shake) within half an hour. 
Is this true and what would be something sugary?
 
Thanks.
#1

13 Replies Related Threads

    irdan
    Pro-Member
    • Total Posts : 2470
    • Reward points: 8437
    • Joined: 2006/04/14 17:10:06
    • Location: Lincoln
    • Status: offline
    Re:Sugar after workout to replace glycogen 2011/04/02 17:24:20 (permalink)
    0
    I have a handful of haribo sweets with my pwo shake.
    #2
    naththebeast
    Pro-Member
    • Total Posts : 4922
    • Reward points: 6201
    • Joined: 2008/06/17 22:42:46
    • Location: Brighton
    • Status: offline
    Re:Sugar after workout to replace glycogen 2011/04/02 18:16:39 (permalink)
    0
    its not completely neccesary, i mean if youre not training again the same day then a more complex carb meal will be fine if training again in a couple of days time,
    however yes to replace glycogen stores youre best to be taking in some carbs.



    #3
    Massive21
    Pro-Member
    • Total Posts : 4740
    • Reward points: 5935
    • Joined: 2011/01/12 12:47:30
    • Status: offline
    Re:Sugar after workout to replace glycogen 2011/04/02 18:30:11 (permalink)
    0
    Add Maltodextrin and Dextrose or one or the other to your post-workout shake.
    #4
    selector
    Olympian Member
    • Total Posts : 793
    • Reward points: 5884
    • Joined: 2005/05/05 13:35:20
    • Location: London
    • Status: offline
    Re:Sugar after workout to replace glycogen 2011/04/03 21:04:13 (permalink)
    0
    Glycogen replenishment is a relatively insignificant issue, if you are consuming carbs in general  (true glycogen depletion is not pretty and generally cannot be acheived through one workout).
     
    The reason fast carbs are recommended post workout is to cause an isulin spike (to which your body is particularly succeptible pwo) in order to shuttle aminos (from pwo protein) into muscles more effectively.  I generally shovel 50-60g of haribo followed by a shake 10-15 mins later :)
     
    There is a lot of debate around this topic, concerning the thinking that pwo carb intake (insulin) supresses the glucose transporter glut4, and therefore slowing post workout protein synthesis.  Some individuals are against immediate PWO feeding for this reason and recommend a meal an hour later.  This also allows for more blood to stay in the muscles as it is not needed in the gut (which requires a lot of blood to absorb nutrients).
     
    I however, follow Lyle Mcdonald's thinking, and listen to my hungry body and shovel straight away :)
     
    sorry if I bored anyone with my ramblings
     
    sel
     
     

    "Commonly overweight people do have very big calves and lower bodies. For exactly the reasons you mention: their entire life is one big progressive overload on the calves." Lyle Mcd
    #5
    tkd67
    Olympian Member
    • Total Posts : 754
    • Reward points: 3770
    • Joined: 2009/07/25 13:31:11
    • Status: offline
    Re:Sugar after workout to replace glycogen 2011/04/03 21:14:52 (permalink)
    0
    Wouldnt honey be more beneficial ..

    Jón Páll Sigmarsson
     Hercules of the 20th Century


    " Ekkert mál fyrir Jón Pál "
    #6
    selector
    Olympian Member
    • Total Posts : 793
    • Reward points: 5884
    • Joined: 2005/05/05 13:35:20
    • Location: London
    • Status: offline
    Re:Sugar after workout to replace glycogen 2011/04/03 21:42:26 (permalink)
    0
    honey is a great sweetner on a bb diet but pwo with gi index of 55 not the best bet
     
    sel

    "Commonly overweight people do have very big calves and lower bodies. For exactly the reasons you mention: their entire life is one big progressive overload on the calves." Lyle Mcd
    #7
    The Graduate
    Pro-Member
    • Total Posts : 2818
    • Reward points: 9975
    • Joined: 2003/09/30 10:48:09
    • Location: Hove
    • Status: offline
    Re:Sugar after workout to replace glycogen 2011/04/03 21:58:49 (permalink)
    0
    And contains fructose which IMO isn't ideal PWO!

    #8
    tkd67
    Olympian Member
    • Total Posts : 754
    • Reward points: 3770
    • Joined: 2009/07/25 13:31:11
    • Status: offline
    Re:Sugar after workout to replace glycogen 2011/04/04 09:20:30 (permalink)
    0
    The Graduate

    And contains fructose which IMO isn't ideal PWO!

     
    Great, ive just consumed two jars in 7 days....er..

    Jón Páll Sigmarsson
     Hercules of the 20th Century


    " Ekkert mál fyrir Jón Pál "
    #9
    Massive21
    Pro-Member
    • Total Posts : 4740
    • Reward points: 5935
    • Joined: 2011/01/12 12:47:30
    • Status: offline
    Re:Sugar after workout to replace glycogen 2011/04/04 13:15:57 (permalink)
    0
    Interesting. What Haribo do you usually go for lads?
     
    Is it essentially pure glucose/dextrose?!
    #10
    Jack About
    Pro-Member
    • Total Posts : 2449
    • Reward points: 6308
    • Joined: 2010/05/28 16:14:40
    • Location: Out of the Box!
    • Status: offline
    Re:Sugar after workout to replace glycogen 2011/04/04 14:10:25 (permalink)
    0
    tkd67

    The Graduate

    And contains fructose which IMO isn't ideal PWO!


    Great, ive just consumed two jars in 7 days....er..

     
      who are you Winnie the Pooh?  
     
      something like waxy maize starch (corn flour) in your pwo shake or maltodextrin whilst create the insulin spike selector was talking about - jelly babies contain waxy maize starch so 8-12 will do the trick
    post edited by Jack About - 2011/04/04 14:12:02
    #11
    selector
    Olympian Member
    • Total Posts : 793
    • Reward points: 5884
    • Joined: 2005/05/05 13:35:20
    • Location: London
    • Status: offline
    Re:Sugar after workout to replace glycogen 2011/04/04 20:41:05 (permalink)
    0
    Massive21

    Interesting. What Haribo do you usually go for lads?

    Is it essentially pure glucose/dextrose?!

    Haribo probably isn't the best thing but I like to enjoy my food choices and with zero fat its a pretty safe bet pwo.  The ideal pwo carb would probably be waxy maize or a mix of dex and malto (waxy maize due to superior absorption whilst still high molecular weight, and the latter due to high gi and the fact that powders are going to increase absoption speed as a rule any way).
     
    sel

    "Commonly overweight people do have very big calves and lower bodies. For exactly the reasons you mention: their entire life is one big progressive overload on the calves." Lyle Mcd
    #12
    Faux Real
    Pro-Member
    • Total Posts : 9801
    • Reward points: 10101
    • Joined: 2005/02/03 22:33:53
    • Location: The Beautiful South
    • Status: offline
    Re:Sugar after workout to replace glycogen 2011/04/05 15:12:16 (permalink)
    0
    Thanks guys. I'd probably eat all the Haribo so will stay away from that!
    #13
    JohnOvManchester
    Pro-Member
    • Total Posts : 13467
    • Reward points: 10748
    • Joined: 2003/03/31 01:17:14
    • Location: Manchester, UK
    • Status: offline
    Re:Sugar after workout to replace glycogen 2011/04/06 02:34:09 (permalink)
    0
    I've used table sugar for years now, it's just convenient
     
    #14
    Jump to:
    ©2018 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
    (posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
    © 2018 APG vNext Commercial Version 5.5