GLYCOGEN? post workout shake!!
Ive read a lot of places about glycogen and how your glycogen stores get depleted after a workout etc, and it stands to reason as it fuels your muscles etc. but my main Q is, how many of you have a sugary drink or mix some dextrose with your protein shake post workout? the few times have mixed about 50grams of dextrose with my protein shake of about 60-80grams, i felt like recovery was sped up big time! anyone else do this or ever heard of this?
maybe in my head but works good!
The first thing I have ALWAYS after training is 400ml fruit juice with 10 teaspoons of sugar thrown in, 30 mins later 2 cups (dry weight) of white rice, both very high G.I. to both replenish muscle and liver glycogen and get the high insulin spike (highly anabolic). This has worked very well for me and I always pump up good next workout (even though my workouts only last 45mins max)
The purpose of this is to obviously get in high GI carbs as after a workout quickly. I have found that the combo of dextrose in crystal light drink and white rice to be the best, rice being in the 90's on the GI scale, and dextrose being 100.
But watch out, you don't need much more then 75g I'd say, unless you're using slin or trying some high carb diet.
However, I prefer my pre workout carb up, which is usually about 50-60g of low-moderate GI carbs. Keep in mind bros, protein and fats will reduce the GI of carbs also.
Real1ty, yeah i know its pretty much common knowledge, i didn't ask whether it was a complex task that only people at the top do, i was merely asking who else actually does it. ive only just started doing it recently, but i guess its one of them things that you learn along the way!