Hi everyone,

I'm 23, 5'10", and 170 lbs. What is the best way to replace glycogen in the muscles post-workout (weightlifting)? I've read a bunch of things saying something with Hi-GI, but what foods/drink specifically?

Right now I'm just taking a few tablespoons of honey with my post-workout protein shake (in skim milk). Is that OK? The nutritional information ends up as: 81 g carbohydrates (68 from honey), 31 g protein, 2 g fat, for a total of about 460 calories.

Should I maybe be drinking a couple glasses of Gatorade instead?

Thanks!

i think (will hve to look up later) that the type of sugar in honey will fill liver glycogen but not muscle glycogen. there are high GI foods like white bread. you could eat a couple slices of that to spike your insulin. gatorade has dextrose, which is even higher GI and what many bodybuilders drink in their shakes. you can buy dextrose in bulk at some online supplement sites. smarties, the candy, also has dextrose but you probably don't want to eat those :)

multiple ways to replace glycogen depleted during a workout along with spiking your insulin. you can go the high GI route by using dextrose(along with rotting your teeth out!) or you can go the low GI route and use ground oatmeal in your protein shake. this also has the added benefit of adding a bit of fiber to your diet, and bulk to your shake.

whatever route you take, wait 30 minutes post-workout so your body has a chance to pull SOME energy/glycogen from fat stores. then hit your body with a shake and all will be well!

just wanted to note that after weight training, there is a limited window of time where the body is very sensitive to nutrition. this is why i brought up eating something high GI. after a intense workout, this is the only time i would intentionally spike my insulin, as it would send a signal to my body to start the recovery process. this doesn't mean other foods don't work, but it may not be as fast of a signal. i also eat as soon as i can after a workout because i do not want to risk muscle catabolism.