after an intense workout your mucles are in a state where they aborb carbs real quickly. most people use carb shakes after workout, but my question is, are all quick carbs allowed? for instance candy is also quick carb. or cookies. why are these things not allowed?

Personally i drink 0,3L Fruitdrink (90 calories total) plus a why protein shake (1 scoop) right after workout. is this a good choice or should i change this?

Candy also has fat in it. So for example even though your body will gobble up the sugar carbs you are giving it, a 290 calorie candy bar isn't the greatest. If you read most fitness magazines they recommend like gatorade or a piece of plain white bread and cantalope.

Your choice of fruit drink / protein shake sounds like a decent one... I do AM cardio and a PM lift. After I do my cardio I have breakfast which is Fat Free Milk and a scoop of whey, and a banana to boot, or some other carb ( apple, nectarine, baby carrots, whatever... I ussualy stick to 1 piece of fruit ). After my PM lift I have dinner which can range from sweet potatoes to broccoli and fish or chicken or beef. I also take L-Glutamine in the morning and afternoon after I lift.

Candy is a no-no :nono: due to the other bad crap in it. Carb / protein bars are getting rather tasty as of late so you could go with one of those.... but watch the serving.

I've been trained to keep FAT after workouts to minimal as possible. Therefore, Cookies etc.. even Protein bars have to much FAT I think. Especially since your working against the clock PWO.

The post workout meal I drink consists of Protein/Dextrose which will do the trick. I follow this up with another meal later that is low/no fat with high carbs/protein. (example: Egg whites/grits)

Candies that contain dextrose like Smarties can be used too, if you like eating a whole bunch at once.

Although I haven't tried other ways yet, I have heard about the Gatorade/white bread. (but I think the pro/dex shake is to good to give up ;) )

I've been trained to keep FAT after workouts to minimal as possible. Therefore, Cookies etc.. even Protein bars have to much FAT I think. Especially since your working against the clock PWO.

The post workout meal I drink consists of Protein/Dextrose which will do the trick. I follow this up with another meal later that is low/no fat with high carbs/protein. (example: Egg whites/grits)

Candies that contain dextrose like Smarties can be used too, if you like eating a whole bunch at once.

Although I haven't tried other ways yet, I have heard about the Gatorade/white bread. (but I think the pro/dex shake is to good to give up ;) )


do you think baked chicken breasts and honey would be a good post workout meal?

Candies that contain dextrose like Smarties can be used too, if you like eating a whole bunch at once.


doesnt smarties contain chocolate (fat)

what i would also like to know, how much carbs should be consumed post workout? dont know if weight and length matters, but im 5"10 and 178 pounds.

doesnt smarties contain chocolate (fat)

Nope, No Chocolate in Smarties that I have seen.

Here is the Nut info:

http://www.calorie-count.com/calories/item/89879.html

do you think baked chicken breasts and honey would be a good post workout meal?

Post work out? No, I wouldn't think this is good choice. Time is of the essence from what I have read so you would want something your body can digest quickly.

A friend of mine drinks Protein/Non-Fat Yogurt/Banana/Strawberry Shake for example.

Chicken breasts would be a good post-workout meal.....at least an hour after workout though.

For postworkout drink I go with Whey/Creatine/BCAA's/L-Glutamine/Dextrose-Fructose(in equal amounts and which totals combined about 1 tablespoon's worth for Dex-Fruc).

If I drink a shake later on I use Unflavored Natural Whey + Stevia.


Check your label and see what carbs (if any) are already added to your protein powder.

Fats slow the digestion of protein. Which is not a bad thing at other times.

Most beneficial PWO shake carbs would be something with dex and maltodextrin. How much of a difference does it make with only one or the other? Not much from what I experienced if their is the difference is very minimal. I sometimes eat Nerds as my PWO carbs and a scoop of oatmeal as my slower digesting carbs. Nerds is pretty much just dextrose, it has corn syrup as well and 2% artificial flavors. I'm not a really big fan of using dex PWO it gives me cavities but sometimes I have the crave for candy and that's the only time I can really eat it without hindering my progress.

doesnt smarties contain chocolate (fat)

There's a difference between what Europeans (and the rest of the world) know as Smarties and what Americans know as Smarties. The European Smarties are like M&M's while the American Smarties are basically pure dextrose and are known as Rockets outside the US.

After I workout I always have 5 or 6 marshmallows and a protien shake made with 1% milk. I'll also grab a banana and apple if they're handy.

Pre workout: 1/2- 1 scoop of whey, I sometimes add 15-30 grams of carbs (usually oats or a banana) if im on a refeed day.

Post-workout: 1 1/2 scoops of whey. I include either a plain bagel with a little jelly, a banana, blended oats, or some white bread.
I keep it at 30-35grams of whey and 45-60 grams of simple carbs.

after an intense workout your mucles are in a state where they aborb carbs real quickly. most people use carb shakes after workout

So I guess best time to drink a supplement is after the workout, is it?

There's a difference between what Europeans (and the rest of the world) know as Smarties and what Americans know as Smarties. The European Smarties are like M&M's while the American Smarties are basically pure dextrose and are known as Rockets outside the US.

hehe didnt know that. i havent eaten smarties for ages but i was absolutely sure there was chocolate in it :)

Pre workout: 1/2- 1 scoop of whey, I sometimes add 15-30 grams of carbs (usually oats or a banana) if im on a refeed day.

Post-workout: 1 1/2 scoops of whey. I include either a plain bagel with a little jelly, a banana, blended oats, or some white bread.
I keep it at 30-35grams of whey and 45-60 grams of simple carbs.

would whole wheat bread work just as well as white bread? because my parents are gonna kick my ass if i ask them to buy white bread, after having given them alot of crap for buying white bread instead of whole wheat. theres only whole wheat in the house now :)

So I guess best time to drink a supplement is after the workout, is it?

definately

would whole wheat bread work just as well as white bread? because my parents are gonna kick my ass if i ask them to buy white bread, after having given them alot of crap for buying white bread instead of whole wheat. theres only whole wheat in the house now :)

Don't sweat the post workout thing so much. The most important thing is that you eat something after a workout. If you really want a quickly digesting carb, then dextrose/maltodextrine is the way to go. But since it seems like you are leaning towards whole foods, then yes, white bread would be the way to go. If you can't get white bread, go for white potato. It would be a great post workout carb (and better than white bread) source due to its super high GI and it's 100% natural and unprocessed.