post workout drink question

[dick1121]

hello, up until recently i have always been under the impression that a post workout drink should be moderately high in calories, carbohydrates, and high in protein. i havent been around for a while and now i see that that belief has changed. from what i am undertsanding now there should be zero carbohydrates in a post workout drink? i also read that dextrose should be added? this is all somewhat confusing. can anyone tell me what exactly my PWO drink should consist of. also how long after my post workout drink should i take in my next full meal? also, where can i find dextrose. i know ive got alot of questions here but i am really in the dark on this subject. thanks so much in advance for any replies!

[Iron_Gook]

Re: post workout drink question

2:1 ratio of dextrose/maltodextrin combo with whey protein about 10-15 minutes after your work out.

IG

[Testify]

Re: post workout drink question

You DO want carbs - in the form of relatively simple sugars (dextrose & maltodextrin are simple). Probably 60-80 grams is good. And I always include 50g protein powder as well. I don't pay much attention to calories for PW shakes.

[HungarianBeast]

Re: post workout drink question

Mine is simple...2 scoops optimum whey, 1 scoop dextrose (~75g). Dextrose and maltodextrin can be found and beer brewing supply stores for pretty cheap.

[T-Man007]

Re: post workout drink question

The bottom line is you need high glycemic index carbs. These consist of simple sugars, melon fruits, ripe bananas, and a number of other things. The reason you want this is carbs break down into glucose, then the protein piggy backs onto the glucose and is carried to the muscle cells more effectively. You never want a no carb or low carb post workout drink or meal. I personally feel drinks are best because the average meal will have a gastric emptying time of 1 1/2 to 2 1/2 hours, where drinks are about 30 to 35 minutes. Basically, you digest and absorb much faster. Dont forget, after the drink you should follow up with a good meal in about an hour to keep protein and glucose levels stable.

[HungarianBeast]

Re: post workout drink question

Yes, Tman is correct. This is why dextrose is best for post workout. Dextrose IS glucose. It just has not reached the bloodstream yet to be called glucose. They are one in the same though.