Best Preworkout Carbs and "Other" Carbs

[Farrar]

I am planning my January bulking cycle of Test and Deca putting a lot of time into nutrition. I am 42 years old, 5’10” tall weighing 202 at 13% BF. My plan is to consume 18-20 calories per day over 7 meals on a split of 50% protein, 35% carbs, and 15% fat.

I will drink a post workout drink containing 70 grams of protein with 70 carbs from dextrose. My question is concerning my pre-workout meal. I had planned to drink a whey shake with 50 grams of protein and eat 1 cup of brown rice, which has about 50 carbs. My question is concerning the quality of the carbs. I know that my carb choices need to be low-glycemic pre-workout and high-glycemic post but I was looking at making substitutions for the pre-workout carbs. Rice ranks a 55-65 on the glycemic index whereas oatmeal cookies {sugar-free} rank 50-55. I have also noticed that yogurt ranks in the high 40’s which is even better.

1.) What is the best source of pre-workout carbs?
2.) What are “other” carbs? You see this all the time on nutrition labels. If they are not fibrous or sugar what are they? {Besides “other” J}

Thanks,

Farrar

[Slightly Enhanced]

2) could be glycerine, which is not really a carb, but the FDA just recently made supp companies put it on the label

As for 1) anything low on the GI list should be good. I like chili, baked beans, and oatmeal

[jipped genes]

i love oat meal with protein powder in it pre workout.

sometimes if i am in a hurry a whey shake with skim milk and a glas of OJ which is a med gi carb.

or a peanut butter and jelly sandwich on 100%whole wheat is a great choice.

[str8swole]

ill always drink 30g protein with 50g dextrose for pre-workout and 30g protein with 50g malto for post workout.

[Supnut]

One of the most important things to look at with carbs is the fructose content. While fructose will fill liver stores and thus help with the 'fed signal' in excess it will spill over into fat and does not help with muscle glycogen stores at all.

Most lables are not going to list fructose so just keep in mind that table sugar is half fructose. The 'sugars' listed on nutritional lables would cover all monosacarides and does not reffer to table sugar specificaly.

[str8swole]

farra.....sorry i got my carbs mixed up i drink malto pre and dextrose post brain fart

[jsjs24]

Originally posted by str8swole
ill always drink 30g protein with 50g dextrose for pre-workout and 30g protein with 50g malto for post workout.

Those are both too high on the index and should only be used post cycle.

[jsjs24]

Re: Best Preworkout Carbs and "Other" Carbs

Originally posted by Farrar
I am planning my January bulking cycle of Test and Deca putting a lot of time into nutrition. I am 42 years old, 5’10” tall weighing 202 at 13% BF. My plan is to consume 18-20 calories per day over 7 meals on a split of 50% protein, 35% carbs, and 15% fat.

I will drink a post workout drink containing 70 grams of protein with 70 carbs from dextrose. My question is concerning my pre-workout meal. I had planned to drink a whey shake with 50 grams of protein and eat 1 cup of brown rice, which has about 50 carbs. My question is concerning the quality of the carbs. I know that my carb choices need to be low-glycemic pre-workout and high-glycemic post but I was looking at making substitutions for the pre-workout carbs. Rice ranks a 55-65 on the glycemic index whereas oatmeal cookies {sugar-free} rank 50-55. I have also noticed that yogurt ranks in the high 40’s which is even better.

1.) What is the best source of pre-workout carbs?
2.) What are “other” carbs? You see this all the time on nutrition labels. If they are not fibrous or sugar what are they? {Besides “other” J}

Thanks,

Farrar

If you're going for mass then I suggest 4000-5000 calories.....it looks like you said 1800-2000, not near nough.

As for the carbs, I like to eat either a baked potato and protein shake, oatmeal in a protein shake, or a pbj on whole wheat brd with a protein shake.

[Farrar]

It should read 18-20 calories per pound per day which is about 4300 now that I am 215. I have gained 17 pounds since Thanksgiving and I am still in 34" Levis.

Farrar

[jsjs24]

Originally posted by Farrar
It should read 18-20 calories per pound per day which is about 4300 now that I am 215. I have gained 17 pounds since Thanksgiving and I am still in 34" Levis.

Farrar

That makes sense....good job too!

[map200uk]

str8swole or anyone who can answer this, what is malto?

this is prolly a lame question...so i appologise in advance

[str8swole]

maltodextrin....its a carbohydrate....it will help with weight gain and help spike insulin levels post workout....try seaching it on here and you'll prob find some more info on it

[str8swole]

jsjs......what index are you talking about?

[jsjs24]

Originally posted by str8swole
jsjs......what index are you talking about?

The glycemic index.

[Farrar]

Here's a link to an article and listings concerning the GI.

http://diabetes.about.com/library/mendosagi/ngilists.htm

Farrar