Are Quaker oats with semi skimmed milk ideal for PWO carbs, In relation to General muscle building.

Heres the nutritional Value for 36g* serving with semi skimmed Milk:

Energy (kcal)216
Protein (g)9.1g
Carbohydrate (g)32.6g
Sugar (g)15.6g
Total Fat (g)5.3g
Saturated Fat (g)2.3g
Fibre (g)2.5g

Better to have some high GI sources, like glucose. Insulin spikes helps in keeping the protein breakdown minimal.

I have heard abt people having a low GI carbs but nvere understood the logic. Also Ipersonally dont think you feel good having that right after ur workout.

Oats would be a fine choice, along with a whey protein blend. :)

A similar question, I've read that white bread and other high GI carbs vs oats/whole wheat is better for you both pre and post workout due to how quickly your body can use them for energy. Is that just an opinion or fact?

Are Quaker oats with semi skimmed milk ideal for PWO carbs, In relation to General muscle building.
Oats+Milk sounds fine. I might add a little more protein to it though.

Better to have some high GI sources, like glucose. Insulin spikes helps in keeping the protein breakdown minimal.

I have heard abt people having a low GI carbs but nvere understood the logic. Also Ipersonally dont think you feel good having that right after ur workout.

The high GI pwo spike is getting rather outdated. Many of the pros have long moved on to complex liquid carbs like waxy maize, barley maize, Vitargo etc... sure, many still do dextrose, etc...

oats is fine... my routine is currently waxy maize & whey blend PWO and then oats and whey about 30 minutes later.

I know but I am just asking why?

The studies I have seen have all used straight sugar, even recent ones for post and pre workout. And main reason why add carns to spike insulin. If thats the case, a straight sugar is way better than complex carbs. Even Lyle Mcdonald reccomends dextrose.

Would love to hear a sound explanation

I know but I am just asking why?

The studies I have seen have all used straight sugar, even recent ones for post and pre workout. And main reason why add carns to spike insulin. If thats the case, a straight sugar is way better than complex carbs. Even Lyle Mcdonald reccomends dextrose.

Would love to hear a sound explanation
Try this one, when you have lots of time to spare though (long thread) :): http://forum.bodybuilding.com/showthread.php?t=272067.

I know but I am just asking why?

The studies I have seen have all used straight sugar, even recent ones for post and pre workout. And main reason why add carns to spike insulin. If thats the case, a straight sugar is way better than complex carbs. Even Lyle Mcdonald reccomends dextrose.

Would love to hear a sound explanation

Simply put, there is no sound explanation. Studies are fine, and I generally try and read them all, however the best study is the one you perform on yourself. Why not try oats, dextrose, waxy maize, fruit loops, or a good whey hydrolysate and monitor what happens? Find out what works best for you in different circumstances.

A low molecular compound such as waxy maize pulls all the nutrients into the bloodstream immediately, bypassing the intestines, and in doing so avoids the insulin bombardment usually experienced with hi GI carbs, sugars. Taking in complex carbs PWO also is better for appetite control. Further, if you are following a low carb diet, blood sugar levels will be impacted differently with complex carbs, than if you were on a high carb diet.

There are many people (myself included) who feel that a PWO shake is overrated, and in most instances, unnecessary. Since I train first thing in the morning, I have the entire day to replenish my glycogen stores, and much prefer taking in free form EAA's immediately PWO to help kick start protein and glycogen synthesis which has a window of 24-36 hours.

(Fast, didn't get a chance to read that thread you had linked, I have a third grade reading level, and it would've taken me until next year to finish it. LOL :doh: )

Mast what do you mean low molecular compound? I was under the impression it has a high molecular weight and thus a high osmolarity, unless low molecular compound means something different than what I think it means. :o

I think Mast may have just misspoke, yes, wms is a long-chain, complex, super-high molecular weight carb.

(Fast, didn't get a chance to read that thread you had linked, I have a third grade reading level, and it would've taken me until next year to finish it. LOL :doh: )
:lol:

Well, I have a 1st grade reading level :D (it took me weeks to finish his book, and I still only understand about 50% of it :blank:), but fortunately he does break some of it down into one particularly helpful post:

The protocol I recommend currently is strikingly similar to the original, with a few VERY insignificant tweaks. Note that TBW = target bodyweight:

60-90 minutes preworkout, have a solid, balanced meal:

Protein = 0.25g/lb TBW
Carbs = 0.25g/lb TBW
Adding fat at this point is fine, use your discretion as long as it fits into your macro goals. Note that this meal is skipped if you train 1st thing in the morning.

[OR]

30-0 minutes preworkout - (and/or sipped throughout the workout), have a liquid or easily digested meal:

Protein = 0.25g/lb TBW
Carbs = 0.25g/lb TBW
If you were going to train for close to or more than 2 hours continuously, it would definitely benefit you to have this extra preworkout meal either immediately prior to, or sipped during training. Keep the fats here incidental, not added.

Sooner the better postworkout - within 30 minutes, but optimally ASAP, have either a liquid or solid meal:

Protein = 0.25g/lb TBW
Carbs = 0.5g/lb TBW
Fats here should be kept minimal to moderate.
I personally start on this shake 60 minutes into my weight workouts, which take 80-90 minutes.

Post-postworkout is simply your next sheduled meal, whether it's 1, 2, or 3 hrs later simply doesn't matter - especially if your immediate postworkout meal (which may be split up into 2 halves) was designed as above.

NOTE: The small differences are mainly geared toward simplifying the guidelines. The rest of the recommendations about food types are pretty much the same. Also note that I no longer give a damn about GI, it doesn't really make a difference one way or another. If you want high GI carbs pre and/or during training, go for it. As time has passed, GI has proven itself to be a worthless, irrelevant index. Insulinogenesis is a separate issue, and striving to keep insulin up during & postworkout is a great idea. This is accomplished by both food type & food amount, the latter being more important. There's obviously a lot more to this, but that's the important basics. The rest is fringe.

:tu:

I think Mast may have just misspoke, yes, wms is a long-chain, complex, super-high molecular weight carb.

Yes, to quote the infamous word of Roger Clemens, I "misremembered". LOL.

It's OK bud- with your physique you can say anything you want. :D