T Nation

Peri-Workout Carbs?


#1

Hi, I'd like to know what you guys use as periworkout carbs for (~clean) mass gaining phase.

Post-workout, I aim for 80 grams of carbs/40 protein as recommended here: http://www.tmuscle.com/free_online_article/sports_body_training_performance_nutrition/solving_the_postworkout_puzzle_part_2

Personally, I usually eat supper before training, so I have about 100-150 grams of carbs as rice along with 30-60 grams of protein in meat (mostly fish, shrimp, chicken).

These day I don't drink during workout, I used to drink gatorade (60 grams of carbs) with ~30 g BCAA with good result. I stopped because of the evil fructose in gatorade but I'd really like to find something to replace it. I tried pure dextrose (about 60 g) but it gave me diarrhea, even with added salt. Does anyone of a good alternative?

Post workout, I take ~45 grams of whey in water or milk with a banana (about 20 gram of carbs) and dried raisins, which again contains a lot of fructose. :frowning: I'd have rice but it's not that handy post-WO. What do you guys eat post-WO?

I have a problem mainly with my post-WO carbs intake were I harldy get my 80 grams of glucose in, mostly because of the nausea.

I aim for 80 grams of carbs as recommended here: http://www.tmuscle.com/free_online_article/sports_body_training_performance_nutrition/solving_the_postworkout_puzzle_part_2


#2

what exactly is wrong w/ fructose peri-wo? a banana won't kill you. your liver will thank you.


#3

I have this against fructose:

"Although these sugars don't have the extremely high glycemic index of raw glucose, they do cause a combination of hyper-insulinemia and aberrant intracellular metabolism, which in turn creates the double-whammy of lipogenesis (fat creation) and glycation (gummed up body proteins). More on all this later. For now, it's enough to know that fructose-containing sugars are not so good."

http://www.tmuscle.com/free_online_article/sports_body_training_performance_nutrition/thank_you_for_guzzling_corn_syrup&cr=

I just want to avoid it.


#4

Have you tried other carbohydrate powders? I'm not sure why dextrose would cause diarrhea, and I'm not sure if alternatives like maltodextrin (just a glucose polymer), waxy maize starch (long-chain, branched polymer), etc. would be any better...

Also, have you tried mixing your dextrose and whey together? I found that 35 grams of protein and 70 grams of carbohydrates (1:1 dextrose:maltodextrin) worked pretty well at 180 lbs. - I would have one such shake during training and another directly after.