Post Workout Carb Facts You Need To Know 🙂
Two articles mentioned in this vid you may want to read for all the details:
The Facts on Waxy Maize, Vitargo, and other carb sources
The Religion of Pre and Post Workout Nutrition.
Will Brink is the owner of the Brinkzone Blog. Will has over 30 years experience as a respected author, columnist and consultant, to the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published. Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.
His often ground breaking articles can be found in publications such as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.
He’s also been published in peer reviewed journals.
Will is the author of the popular e-books, both accompanied by private members forum access , Bodybuilding Revealed & Fat Loss Revealed.
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Hi Will,
I would like to ask about protein instead and whether the speed they get absorbed for post-workout matters much or not. From what I heard, hydrolysed whey protein is the fastest followed by whey isolate and then whey concentrate. Does it bring a difference at all for bodybuilding purposes if I use whey concentrate (which is the slowest) compared with the faster ones?
Thanks a lot
Short answer is, it will probably not matter which you use in terms of gaining muscle. Long answer: second article linked below vid goes into a great depth on the issue. 😀
What is the recommended dosage of Dextrose post workout ? Can the Dextrose be added to your post workout shake ?
I have tried a few different carbs for pre and post workout. I really have'nt seen a big difference in the way they work. I don't know if it has anything to do with age or not. Possibly carbs are less important as you get older as muscle stimulation slows.
I just keep it simple now and use malto and dextrose.
What about just using regular old sugar? — I've been taking organic sugar mixed with hydrolyzed whey protein for pre and post workout… does this achieve the same results?
Sugar (I assume you mean sucrose) has a low GI compared to the others, so it will not have the same effects. Whether it really matters in the long run, is unclear. However, high GI carbs post workout are what's recommended.
Hey this is a good post. Am I Able To use a lot of it by myself wellness and weightloss blog? I’ll obviously backlink to your website so folks are able to see all the content if she or he desired to. Thanks in any case.
what about grape 100% grape juice post workout
Hi,
there an entirely other dimension to this discussing that is completely missing: physiological aging. As far as we know, insulin is the best tracer for aging in all animal studies. The lower the insulin concentration in the blood, the longer the lifespan. Therefore, no matter how you look at it, insulin accelerates aging. (Ref: http://www.diabeteshealth.com/read/2008/01/13/561…
Another related point is that certain kinds of workouts (full out sprint interval training or jump training, eg. Peak 8 protocol) have powerful anti-aging effects by stimulating the release of Growth Hormone (which should rightly be called Fitness Hormone) for as long as about 24 hours. However, even a small amount of sugar within a couple of hours after working out, completely stops the secretion of Fitness Hormone. (Ref: http://fitness.mercola.com/sites/fitness/archive/…
So, I guess it really depends on the purpose of your workouts. But only if you are training for long distance endurance (running, cycling, swimming, etc), AND you are doing more than one such training session per day, then having some natural carbs after your first training session will improve your recovery and performance during the second session. But forget about FH production.
In any case, I have trained for competitive cycling and running for a couple of decades, and have recently (last 3 years) improved my performance very significantly by going from a 70% carb, 20% protein, 10% fat diet, to a 20% carb, 20% protein, 60% fat (mostly from coconut oil and nuts and seeds) diet. In addition, my carbs are mostly from green veggies, and a little bit of fruit (banana and raspberries, for example, in my morning coconut milk and raw eggs shake). (Refs: http://www.amazon.com/Rosedale-Diet-Ron/dp/006056… and http://www.amazon.com/Thrive-Nutrition-Optimal-Pe…
And on another note, the wonderful thing about a high fat and low carb diet is that muscle mass is preserved much better and therefore can increase faster with appropriate resistance training, like the 7 minute muscle protocol. On top of that, it does not disappear if you stop working out for even a month or so.
Ciao
Guillaume
Hey guys…excellent info! Help me out here ok? I am 60…6' 3" and weigh 185 right now. I changed my life 2 yrs ago and now work out every other day like clock work. I do a circuit on the cables and other stuff and also lift about 100 lbs incline and flat. I also do cardio by playing soccer and running and some ab routines on the field…I like to be out doors while doing cardio. I have reached a period where I want to build my upper body and get a little bigger…so I need more protein for sure. Can you tell me the best thing to take before I work out and after and whether I should do cardio before I lift or after…I have been doing it after…thanks! And I am considering the course but not sure if I need the whole thing. Reid…
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Right on Mr. Brink! I also recommend using a strategy (intrawork to maximize GH release, while limiting cortisol throughout the workout) using both maltodextrin and dextrose. Great video and excellent articles! Right on point!
Google glycogenin. This is a kwy component of glycogen resynthesis and should be mentioned in any article on the subject.
Bill, I don’t need to google glycogenin. I have 3 years of chem, including a year of bio chem studying such pathways, of which glycogenin is only a one enzyme in a long line of them in that pathway, so I see no need to focus on it per se in the context of what’s covered here.
Wil,
thanks for the info. used Endurance Fuel for awhile. It has a few dif. carbs incl. waxy maize. A quick carb, med carb, long burning carb. However, just for the heck of it I ‘m using Gatorade 02 series right now. Seems to be ok. I want something that has a short chain but also has a long chain to give a sustaining energy through the BB workout. In the end, I dont think its rocket science and If I can weed through the marketing ploys, I shoud be ok. So thats my two cents
Yes, It is true we can’t achieve muscularity, weight and athletics by just simply using bodybuilding supplement. We have to schedule our workout time to get improve and fit body.
I thought, based on my own research, that it was most effective to take creatine on an empty stomach one hour before workouts. You mention taking pre-workout drinks including creatine along with protein, etc. Can you give me some guidance on this? Which is best and why?
Creatine has a chronic effect vs an acute effect, so timing should not matter, though most take it post workout in a post workout drink. See my many creatine vids here on the site, etc. for more info.
Great video Will.
I was wondering since you recommend going for Creapure as far as Creatine goes for safety/purity, I noticed in your video where you show off your supplements you use a standard Bulk Nutrition Beta Alanine.
Do you know anything about the purity/safety of CarnoSyn BA? And is it worth the extra $$$ in your opinion?
And I was also wondering about Glutamine – I’m assuming most of the bulk powders sourced from China, is it safe?
Thanks for all you do.
Answer is, I don’t know as each has to be tested and I have not seen tests for them. I try to avoid companies sourcing from China if possible, but difficult to do in this day and age. I simply do not trust the QC of products produced in China, but it should be noted the quality of creatine has improved coming from China since my original articles on creatine purity I have been told.
Thanks for the quick reply!
Thats good to hear that the quality is improving.
I think I’ll go with Creapure and mid-priced bulk Beta Alanine and Glutamine to be safe.
I thought you are supposed to wait after you workout because when insulin is present HGH can’t be
Great comments Will. Dextrose is fantastic as it is cheap, easy to get and as it is a disaccaride (glucose & glucose) absorbs well into the muscle. It is essential for repair, you combine with a liquid protein source- solid will take too long when you only have a small window of opportunity post workout. Stefan- fruit will replace liver glycogen, not muscle glycogen and you will get better gains having a combined liquid carb & protein source. Pre workout- in my opinion, liquid carbs is best unless you have slow release carbs (oats, brown rice etc) at least an hour before training).
I liked your video on planet fitness. I hate that gym, they watched me and my buddy workout everyday until they found a reason to kick us out of the gym. I would not recommend anybody that is serious about training hard to join. That gym has a lawsuit waiting to happen, it is completely discriminatory!
following some crap I read on the net). Am I totally off track here?