post workout at the minute im taking a ready made supplement containing all the essentials that you would expect. But me being me and loving to buy all different things, im looking to make my own PWO shake. Im going to have whey obviously but i was wondering which source of carbs to go for?
some people say a mix of dextrose/malto, or one or the other, and i heard good things about vitargo!
any opinions?

having tried nearly everything over time - I can say it makes sod all difference.

The waxy maize, vitargo, corn startch et al makes very little difference also as it assumes you dont have anything else digesting and lets not forget the BIGGEST thing. Time and time again it has been proven that naturally - you have around 24-36 hours to replenish glycogen - and the total uptake is irrelevant in this silly "magic window". It is something that is cumaltive over the proceeding period.

Not sure if thats what you wanted to hear mate; but I speak as it is.

kp1512 wrote:having tried nearly everything over time - I can say it makes sod all difference.

The waxy maize, vitargo, corn startch et al makes very little difference also as it assumes you dont have anything else digesting and lets not forget the BIGGEST thing. Time and time again it has been proven that naturally - you have around 24-36 hours to replenish glycogen - and the total uptake is irrelevant in this silly "magic window". It is something that is cumaltive over the proceeding period.

Not sure if thats what you wanted to hear mate; but I speak as it is.

no not at all thats fine by me, i was just wondering what opinions were on it, thanks for the imput. If anything is taken PWO how would a simple whey and a whole food such as a banana suffice?
would that be fine in the short term followed by a meal an hour or so later?

best results and felt most satiated after a massive bowl of cornflakes with whey isolate

Robisco wrote:

kp1512 wrote:having tried nearly everything over time - I can say it makes sod all difference.

The waxy maize, vitargo, corn startch et al makes very little difference also as it assumes you dont have anything else digesting and lets not forget the BIGGEST thing. Time and time again it has been proven that naturally - you have around 24-36 hours to replenish glycogen - and the total uptake is irrelevant in this silly "magic window". It is something that is cumaltive over the proceeding period.

Not sure if thats what you wanted to hear mate; but I speak as it is.

no not at all thats fine by me, i was just wondering what opinions were on it, thanks for the imput. If anything is taken PWO how would a simple whey and a whole food such as a banana suffice?
would that be fine in the short term followed by a meal an hour or so later?

Having gone from one with everything in it to now - which is a Slushy Drink + Gatorade - then 45 mins when I get home a good meal of either fish/beef with rice/ jacket potato.

I can honestly say it hasnt made a difference. BUT - the key is making sure that you eat, IMHO, over the proceeding 24 hours...so next morning and during that day [assuming you train the previous evening]

But give them both a go - a bells and whistle one - and one like Jules mentioned or mine - see if you notice anything? If you do - ill eat my socks.

EDIT - I have to add actually - use Leucine in the preceeding meals as well - 2g a time.

I take other stuff duirng the day - but that is neither here nor there for the PWO question.

You know my take on it,as long as it contains carbs and protein the choice is yours.However,dependant on bodytype/sensitivity etc some may find certain carbs detrimental to their physique.

IMO,when you have an excellent overall diet,as you do,then provided you follow the above protocol the PWO meal,although important,is just a small part of the picture.

I'll be interested to see what you bring i on Friday

ParaManiac wrote:You know my take on it,as long as it contains carbs and protein the choice is yours.However,dependant on bodytype/sensitivity etc some may find certain carbs detrimental to their physique.

IMO,when you have an excellent overall diet,as you do,then provided you follow the above protocol the PWO meal,although important,is just a small part of the picture.

I'll be interested to see what you bring i on Friday

well said mate - and totally agree. Ive gone on occasions without a PWO for a good hour and it hasnt made a difference as I make sure the subsequent meals are just full of the fuel needed. Plus of late - I have found topping up during workout with a slight carb drink has helped me. So after each bodypart I take 3-5 mins off and just sip on a light carb drink. That, alone with my Pre-workout nutrition - just makes a PWO requirement minimal if at all.

High glycemic carbs are only necessary if you are training again in < 24 hours.

Eg 2 sessions in one day or an evening session followed by another in the morning.

Otherwise just have good carbs with your solid PWO meal(s).

thanks for the replies
as you all have said the difference is probably minimal, but seeing as iv always had a PWO supplement i suppose i havent noticed either way, as iv always done it. maybe il go along with whey and a banana and see how that goes.

I think the do i have/don't i have carbs immediately post workout question has a few answers depending upon how you are training and what you are training for.

If you are cutting or your workouts are short (less than one hour), or your workouts are interspersed by lots of rest then there's no real benefit from taking them. If however you are bulking or training for longer sessions or you workout very frequently (especially if you perform more than one exercise session a day) then carbs around the workout may well make a positive difference to energy levels and recovery time.

As for which to choose if you want to include them, i'd say experiment. Buy a little of each and try for a while. Some people find the dextrose gives them a bad gut or find it too sweet and so mix it up 50/50 with maltodextrin... just see what is most palatable.

My preference, since i'm very active outside of my workouts too, is to take around 15-20g of carbs (although none with short sessions). It may not seem a lot, but to me it makes the difference between feeling wiped out for two hours post workout when i dont take them and recovering in a much much shorter time when i do... must point out though that i take them with protein my PRE workout drink, which i consider to be more important than the post workout drink.

Just eat a solid meal after the whole PWO shake thing makes no difference, KP's option works well as the simple carbs alone after perk up your appitite for a big meal after.

SLow reply, but I find a pint of chocolate milk hits the spot for me.

Am i the only old school dobber who still uses dextrose in my post shake?

I dont think it makes too much difference although i would say that the most importainfactor about your PWO shake is that it doesnt bag you up or take away from your appetite to sit town to a big healthy meal full of good carbs, protein and fats an hour or two after training. sugary carbs can do this. any more that 2/3ds of a scoop of dextrose PWO and it will leaving me nopt feeling as hungry as i should for a while!

Rab wrote:Am i the only old school dobber who still uses dextrose in my post shake?

I dont think it makes too much difference although i would say that the most importainfactor about your PWO shake is that it doesnt bag you up or take away from your appetite to sit town to a big healthy meal full of good carbs, protein and fats an hour or two after training. sugary carbs can do this. any more that 2/3ds of a scoop of dextrose PWO and it will leaving me nopt feeling as hungry as i should for a while!

Yeah good point, I am using the BSD Recovery brew at the mo and one thing I really like about it is that half an hour after my workout (I sip the drink throughout, don't wait til afterwards to start it) I'm ready and willing to gorge myself on curry. I think this is partly due to quick digestion and partly just that the WMS doesn't kill my appetite for a savoury meal like 'proper' sugar can.

Rab wrote:Am i the only old school dobber who still uses dextrose in my post shake?

I dont think it makes too much difference although i would say that the most importainfactor about your PWO shake is that it doesnt bag you up or take away from your appetite to sit town to a big healthy meal full of good carbs, protein and fats an hour or two after training. sugary carbs can do this. any more that 2/3ds of a scoop of dextrose PWO and it will leaving me nopt feeling as hungry as i should for a while!

I cannot tolerate dextrose well - get a severe sugar wobbly and fills me up way to much

Im liking gatorade of late...which im sure has some in it

i used to use dex but i used it at chrimbo and i have stomach pain from hell.I keep it waxy maize now as i get no bloat and no pain. I think the dex gave me indigestion. God it was horrible

I can't use dextrose either.... can anyone say bloated!