T Nation

Whey Shake & Fructose


#1

Taking a whey protein shake right after the workout was one of my most solid learnings from here....now I found out that I also need some carbs with this shake ! Dammit !
We need a Phd in nutrition !!!

Anyways since I don't like to carry whole food on my bag to the gym I was thinking to pour just some white sugar,fructose for example, for my shakes

Do you think is ok ?
Thanks


#2

White sugar isn't fructose, it's sucrose. At any rate, use some dextrose instead.


#3

I would stay away from fructose. And go with something faster. Plus it'd be cheaper than crappy fructose. Malto or Dextrose or WMS or just buy Surge Recovery.


#4

Why not just use grape or pineapple juice or Gatorade powder?

I'm starting to think people start threads just to hear themselves speak, or more accurately, look at what they write!


#5

Sucrose is part fructose part glucose.


#6

Eat somme gummy bears


#7

Now we need a Phd in nutrition to understand topic that has been discussed ad nauseum on this site!

I'm an RD finishing an MS and I knew long before this education what post-workout nutrition is!

Dr. Lonnie Lowery is an RD and he recommends the simple meal of a can of tuna and a glass of orange juice after a workout!

Complicated shit, folks!


#8

It's a genuine question.
I was joking because I was surprised to learn (here on tnatino, on another thread) that we also need carbs after w.o
I was 100% sure that a whey shake was enough after the workout.

So, you suggest dextrose to mix with the shake ? You guys drink gatorade ?
I wanna know all the options.
Thanks


#9

We gave you the options:

  • Fruit juices
  • Surge
  • Any sugar, fat-free candy
  • Gatorade

Keep thinking!


#10

Slaps head Of course, it's a DIsaccharide. Good look.


#11

Add Dextrose instead of fructose. Someone recently mentioned another supposedly "better" alternative in another thread, maybe they'll chime in.


#12

Lonnie Lowery.

Notice the lack of arm girth secondary to not making nutrition complicated enough.


#13

lmao. you zoomed in on your avatar. well done.


#14

Try to avoid fructose - it isn't evil, it just helps to replace liver glycogen; something that is important but not entirely what you are looking for after an intense workout.

Table sugar is 45 - 55% fructose so about half of it isn't what your muscles are needing right after a workout.

Gatorade contains table sugar and high fructose corn syrup so not idea for replacing muscle glycogen.

Fat free candy will contain a lot of sugar of which half will be fructose. Not ideal.

Fruit juice will contain naturally occuring sugar as both fructose and glucose - not ideal and even worse if it enriched with sugar.

I would believe your cheapest option would be dextrose or maltodextrin.

But in all reality it isn`t going to make all that much of a difference what you consume after so long as you are eating enough on a daily basis. After about 3 hours muscle glycogen is restored provided you have eaten something that is digested quickly soon after a workout.

Don`t feel bad about asking a question or making a joke about something that someone knew the answer to a long time ago.


#15

Works for me, you rich fuckers can stick with your gatorade, tuna and orange juice.


#16

wms for the win


#17

Thanks PatMac !
I'll buy some dextrose or maltodextrin powder to mix with my whey proteins.
Thanks again for the detailed answer!


#18

honestly, if you're not a world-class bodybuilder, you won't get noticeably different results whether you use dextrose or fruit juice. they both happen to be wicked cheap, so go with whatever is most convenient.


#19

Thanks Ace.

Well, actually, even if you are a world-class bodybuilder, I don't think it will make much of a difference. In his book, A Warrior's Story, Dorian Yates outlined his diet from the mid 80s to early 90s. His pre- and mid-workout nutrition consisted of a carb and electrolyte drink (doesn't this sound like Gatorade or Powerade?); his post-workout nutrition in the mid 80s consisted of a few protein bars and bananas. Again, very complicated.

Thanks for the compliment, Elusive; it's not the same picture though, just a zoomed in, close-view one from Halloween of last year; I dressed up as Leatherface.


#20

Thanks Ace.

Well, actually, even if you are a world-class bodybuilder, I don't think it will make much of a difference. In his book, A Warrior's Story, Dorian Yates outlined his diet from the mid 80s to early 90s. His pre- and mid-workout nutrition consisted of a carb and electrolyte drink (doesn't this sound like Gatorade or Powerade?); his post-workout nutrition in the mid 80s consisted of a few protein bars and bananas. Again, very complicated.

Thanks for the compliment, Elusive; it's not the same picture though, just a zoomed in, close-view one from Halloween of last year; I dressed up as Leatherface.