Post-Workout Nutrition

**finlee** · 06-12-2005 01:07 PM

Found this article while searching for stuff and found it to be quite informative for relative newbies (all you big boys will no doubt have read or have had experience of the "window of opportunity")

I've read quite a bit into Post workout nutrition and found it to be the most essential (in my eyes) part of your diet and training (i was naive before), read the article and you will understand why:

http://ksteveh.tripod.com/Window.html

If the big boys disagree

**GALTONATOR** · 06-12-2005 01:28 PM

Good find fin i agree post workout is very important

**surfstak** · 06-12-2005 01:32 PM

Cheers Fin,
I most certainly aggree with the PWO window and from my posts you know I advocate the simple carbs and protein idea.

Im not to sure of the slow rate of consumption of this meal though. I think he has also exagerated the gaining fat if you neck it due to glucose levels rising to quickly. Generally a food meal would follow this PWO which would greatly effect this theory.

I speed read this so do forgive me if I have misinterprated summit

**finlee** · 06-12-2005 01:56 PM

Yeah i can see two sides of the coin:

1.necking it MAY cause it to "rest" on the stomach therefore not being utilised most efficently, sipping may allow the drink to be properly digested

2.necking it and letting it rest will have the same effect as sipping.

I'm no nutritionist and i dont know the right answer but i'm sure some doing a sports science degree who has an admirer could answer the question

p.s. martinm incase you didnt click on

**GALTONATOR** · 06-12-2005 02:00 PM

I just neck mine! But i can see what your saying. Like surf i scanned the article maybe read it at the weekend.
Pwo i go
30g whey
50g dextrose
10g of creapure( i know its a lot but what the hey)

**finlee** · 06-12-2005 02:04 PM

i seriously need to buy some dextrose (am doing so in next MP purchase!)

will lucozade after workout do the same jobbie for the moment????

if not can anyone advise something?

**MartinM** · 06-12-2005 02:17 PM

Gal - Good Lad! I never tell say i have 10g of Creatine to people, they act as if yor a drug addict!

Certainly works for me as i'm sure it does you!

have not read the article guys but from your posts I'm guessing at what is being said. Necking the drink will NOT make you fat! LOL!!!

However, drinking most of it at once will enhace gastric emptying (rate that stuff goes from your stomch to your intestines) which means it gets to the place where it can be absorbed (you do not absorb through your stomach)quicker and so better PWO. This is generally why it is said to have your PWO shake with a fiar bit of water as this further increases the rate of GE. It also affects the osmolarity of the drink. Having a low Osmolarity i.e. fewer particles/volume unit means quicker absorbiton. This is why I often advise Glucose with Maltodextrin in a 50:50 split as the malto doesnt affect the Os. as much as the glucose but has much the same effect on insulin.

Sorry to 'spout' hope some of that makes sense as is of at least some interest.

PWO nutrition is vital but as Meat will tell you....the best protocol is not a forgone conclusion

(cue the 'low GI' camp)

**GALTONATOR** · 06-12-2005 04:35 PM

It used to cause me probs in the stomach but ive been ok for a while now just a case of getting used to it. I take cee before and creapure after. Its fair to say i like the results! Creapure before makes me feel really sick!

**elniño** · 18-12-2005 06:00 PM

Quote

Originally Posted by MartinM

Having a low Osmolarity i.e. fewer particles/volume unit means quicker absorbiton. This is why I often advise Glucose with Maltodextrin in a 50:50 split as the malto doesnt affect the Os. as much as the glucose but has much the same effect on insulin.

MartinM, i´d be interested in reading some more about this theory... looking to implement it in my own pre and post workout, just need to do some more research.. cheers

**elniño** · 19-12-2005 11:24 AM

Quote

Originally Posted by finlee

I've read quite a bit into Post workout nutrition and found it to be the most essential (in my eyes) part of your diet and training (i was naive before), read the article and you will understand why:

http://ksteveh.tripod.com/Window.html

Findude, have you got a link to the z factor 1 article it refers to? or a pre workout version of this! cheers