Hi all,

I am having a really hard time finding Dextrose in South Africa. After some investigation I discovered that it is just another name for Glucose.

Is this true and if so must I try to buy some glucose here (I think I will have more luck finding it cos no-one here seems to even know what dextrose is). :doh:

Kind Regards,

Preach

Yup same difference. Dextrose is made from corn sugar bleached white and used primarily is wine making kits.

Ok so I went out and found some glucose powder.

There are no directions on the box though so I don't know how much to use.

Any suggestions... the pharmacist could not help me other than to say that the give a teaspoon to kids for some or other reason. (Even the so called experts where I live dont know very much).

Kind Regards,

Preach

I assume you're taking it PWO. How many carbs have you alloted for your shake based on your lean body mass?

Hi there,

I have been taking one scoop whey with 1 cup milk for PWO shake.

Adds up 2:

Carbs: 13 grams
Fat: 2 grams
Protein:31 grams

Also should I not take the glucose on my non lifting days, as I am still taking the creatine on those days... i.e. should I take the glucose with every dose of creatine. No protein is taken on the off days, just creatine in water.

Kind Regards,

Preach

If you are taking a PWO shake because you believe in the anabolic window (otherwise, why are you doing a shake)....then your carbs are WAY too low.

try .5 ~.66g * lbm = carbs
.25 ~ .33g * lbm = Pro

or if too much while cutting then try:

.33 ~.5g * lbm carbs
.25~.33g * lbm Pro

no added fat in the shake.

You need a scale.
That shouldn't be all glucose powder though. Some do 1:1 Malto : Dex some do 2:1 Malto Dex, some do 3:1 Mato Dex.

It's up to you and your research to decide if you want to add sugar as a transport for your creatine.


Cutting or bulking, really, your workouts should be intense. PWO Is not the time to cut carbs, adjust you carbs for the rest of your meals. Otherwise ,skip the shake altogether and just have a regular meal post workout.

Hi

Thanks for the replies... I am taking the PWO shake cos #1. I like them and #2. I only get to eat a meal a few hours after my workout due to family obligations.

I can only get the glucose powder in my area (South Africa) and thus can only use glucose... if this is no good then what other options do I have?

I agree that I need to add carbs to my post workout shake... Im just not sure how. Could I add some rolled oats for example and if so then do I still try to use the glucose or will the oats act as a transport for the creatine?

Your answers eagerly anticipated...

Kind Regards,

Preach

Not everyone agrees

But I like
ground oats,
bananas,
dates,
skim milk,
Blueberries,
Honey,
Straberries
You could still use the glucose in conjunction with some of the items.

Now the quantities will vary for items...

When I have my shake, the bulk is oats

But you could do something like

oats (quantity is bodyweight dependent) ~30g (1/2 cup)
1/2 banana (or a 2/3 cup of blueberries) ~15g
some glucose say ~10g
cup of milk ~13g

Something like that....adjust accordingly.

use nutritiondata.com to get nutritional info, then do the math, then enjoy your shake. :)

I prefer that to just pure sugar, because the sugar really doesn't have anything to offer me nutritionally. Everyone will have a differing opinion on this....so understand this is just one way.

You could just do oats, glucose and water at whatever ratio you want or feel necessary.

Ok, I am beginning to see where to go with this but one thing still confused me. How do the measurements work? I know for example that I need to consume 250 grams of carbs, 250 grams of protein and 56 grams of fat per day to make up my 2500 cal target. This is based on a 40/40/20 split. Ok so can I assume that 20 grams of glucose = 20 grams of carbs?

And also in your sample shake you mention a cup of milk = 13 grams but surely a cup (250ml) = 250 grams or am I missing the point? :doh:

Thanks for the help so far...

Ok never mind the milk thing... I just entered it into Fitday and I see what you mean. The 1 cup of milk = 12 grams of carbs.

Its still very early in the morning here and I haven't had my cuppa joe.

LOL

So now I am sitting here having my cuppa joe (and I forgot my good coffee at home and am drinking the cheap crap they have here at the office :mad: ), and I was still wondering about the quantity of glucose I should use.

Let me ask this then... what is a typical amount of dex you guys will use in your PWO shakes? The reason I am asking is simply that I can make the adjustments to my carb ratios to suit just about any quantity. I could cut 100 grams of carbs from my diet and implement 100 grams of glucose (although I am sure that this would kill me :eek: ).

I dont want to overdo the glucose (been reading about side effects of overdose) and just want a guideline as to how much to use. 5 grams 10 grams 20 grams etc.

:confused:

Yeah weight and volume....apples and oranges
As to how much, it's an individual thing (should be based on body weight and even more ideally, based on your Lean Body Mass.....the thing that actually benefits from the shake) so a one size fits all won't be appropriate.
For instance, the guy that's ripped at 200lbs (say 188lbs of pure muscle) will need more (everything, pro, carbs and fat) than the guy who's 200lbs, 30% body fat (only 140 lbs of muscle)

For a generic answer though I'll let someone else chime in because as I mentioned, I don't bother with dex ;)

Ok so this was my PWO Shake tonight...

300ml nonfat milk
32 Grams Whey
5 grams Creatine Monohydrate
30 Grams Glucose/Dextrose
20 grams ground up rolled oats

It was very very sweet. I could happily cut out the milk with this much glucose in it but does this amount sound right?

I got the figure from a supplement specialist at the supplement store. He recommened 70 grams of glucose/dextrose per 10 grams of creatine so I am using 5 g creatine thus 30 - 40 grams glucose. Went easy on it cos its the first time I used it.