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Dextrose after workout, how much do you use??

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HaydenIconDextrose after workout, how much do you use??13-05-2007 @ 14:12 
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Post Edited: 13.05.2007 @ 14:13 PM
I take dextrose after my workout in the form of boots 'glucose C'. I have read on powerliftinguk and other places that some people take upto 70g of the stuff after workout:O. I take 30g of dextrose directly after workout with 15g of hydrolised whey and 20g of casein. What do you guys take dextrose wise??
RobIcon...13-05-2007 @ 17:38 
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I just tend to take the same amount of scoops as protein, so at the minute 3 scoops of protein and 3 scoops of dextrose. I think thats 30g each. I used to have 40g whey to 50/60g dextrose.
IcepickIcon...13-05-2007 @ 17:48 
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I mix in 80:80 glucose/whey, sip half during training and half after training, I would drop the casein after post workout if I were you, you need something faster absorbing.
HaydenIcon...13-05-2007 @ 17:55 
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I take the casein with the whey because after my workout i usually spend anywhere up to an hour using sauna, steam room in conjuction with cold showers etc.. which helps me to recover and relax after my workout. It could be an hour and a half until i get a meal in.
tokarIcon...13-05-2007 @ 18:02 
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It's an interesting area, this.

I'd say 70g is about right for dextrose for someone my size (95kg). I'm not as careful as I should be with measuring but I would probably go with something like 40g whey / 70g carbs - and in fact a mixture of dextrose and maltodextrin is apparently better than dextrose alone, for reasons better explained by someone like Toxic Toffee on Muscletalk.

The casein/whey thing is interesting. Hypertrophy Specific Nutrition (Bryan Haycock's company, connected to the training system Hypertrophy Specific Training) actually recommend whey pre workout and then casein after it. There are some studies suggesting that if anything, having a protein drink before training is actually more effective than after training. I think HSN reasoning is based on this - so they have the fast absorbed protein pre workout and slow absorbing afterwards.

A lot of people these days advocate both pre and post workout nutrition - so you would have something like 20g whey / 20g malto pre workout and then 30g whey / 40g dextrose / 30g maltodextrin afterwards. I'm currently experimenting with taking BCAAs immediately before and after workouts with carbs, and then whey/carbs a little afterwards. It takes f**king rank though.
RickIcon...13-05-2007 @ 18:34 
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I take equal amounts of whey and sugar. Wouldn't use me as any sort of guide, though Happy.

Hopefully our Professor of Nutrition can help us out here - Jim?
jimblanchflowerIcon...18-05-2007 @ 00:50 
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A post-workout dose of carbs and protein can speed up the recovery process by reducing the period that the muscles are in a catabolic state from the training. The recommendation that I have seen from the literature is 40g of carbs to 20g of protein, but, before you get the scales out, remember that we are all different sizes and unique is some respects. My advice would be deliberately more vague; just have some fast-acting carbs and protein following a workout.

There is some evidence that taking the recovery drink before and/or during the workout, will be similarly beneficial, but when you train, the sympathetic nervous system directs blood away from the gut, reducing absorption and possibly causing discomfort. For this reason the drink is best taken after you train.

How important is it to follow these guidelines? Honestly? - Not very; is is worth doing, but I know many elite level lifters who do not bother with these sort of details of nutrition.

If you are using a fast acting protein like whey with water, make sure you eat soon afterwards or you will go into negative nitrogen balance.
big49ersfanIcon...22-05-2007 @ 16:43 
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dont use any
IainKendrickIcon...18-07-2007 @ 13:29 
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Post Edited: 18.07.2007 @ 14:21 PM
Caution should be used when reviewing much of the research regarding post (and prior/ peri) exercise nutrtion. Most studies will have factored in a fasting period pior to training and nutritional intervention. I don't know many people that will have fasted for 8 hours before training! Therefore the significance of much lab based research in this area may be reduced. Not to say it has no bearing or any implication.

As many lifters are going to be eating 5 or more times a day I doubt highly specific post-work nutrition will make much of a difference. Total kcal and macronutrient content of your daily food intake is magnitudes of order more important when compered to timing and content of a post work out shake.

That my 2p worth anyway Tongue
ThingIcon...18-07-2007 @ 13:59 
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right i just take two 30g scoops of whey after training and a banana, i don't much about this dextrose thing is this a carb alternative? may sound like a stupid question but i really don't know
madcapIcon...18-07-2007 @ 14:19 
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it's jsut sugar really. i take an equal amount to whey PWO anyways. Loats of gatorade post and during WO
ThingIcon...18-07-2007 @ 14:26 
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ah so with taking luczade through my work out then i'll be getting a type of dextrose.
tokarIcon...18-07-2007 @ 18:28 
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Originally posted by Thing...
ah so with taking luczade through my work out then i'll be getting a type of dextrose.


Yes, the carbohydrate in Lucozade Sport is a dextrose/maltodextrin mix.
paul_richardsIcon...28-10-2007 @ 00:14 
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I personally prefer the stiffest possible.
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none, I go home and eat
AlexIcon...28-10-2007 @ 03:48 
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Can someone give me the ratio in terms of number of Hamburgers from McDonalds?

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