Is it really necesarry/worth the calories, or am I getting enough sugar to spike insulin in my PWO from the banana and blueberries I toss in there? I'm not sure of the GI on bananas or berries.

And while I have you here, would throwing some oats (uncooked oatmeal) in my PWO be a good idea, or should I save that for my non-PWO shake?

My PWO shake consists of 1 scoop whey, 40g oats and 60g dextrose. About a week ago, I ran out of dex and until I could buy more, I just had whey and oats. The last few workouts, I noticed that I was actually going down in reps/weights and still felt sore from previous workouts. Could it be related to the lack of dextrose? I really think so. I bought some more yesterday, so only time will tell.

I don't think there is a final word, however. Like anything, what works for me doesn't mean it will work for you. Try it and see. :)

Jason

Is it really necesarry/worth the calories, or am I getting enough sugar to spike insulin in my PWO from the banana and blueberries I toss in there? I'm not sure of the GI on bananas or berries.

And while I have you here, would throwing some oats (uncooked oatmeal) in my PWO be a good idea, or should I save that for my non-PWO shake?

Like Jason, I felt like I recovered better during cutting when switching to dextrose from fruit. The overall calories don't need to change. Just replace the fruit with an equivalent amount of dextrose if you choose to do so. Oats might not be a bad idea. What I'm doing now and what I think may be best is a half dex half malto blend. Together it's twice as many carbs as protein. If you switched to such a blend, the oats could serve as an equivalent/alternative to malto.