Wich is best? Any opinions or personal experience? Thinking about replacing my PWO banana;)

Wich is best? Any opinions or personal experience? Thinking about replacing my PWO banana;)


Malto has a slightly quicker absorption rate than dextrose, but this is a NON-issue if both are consumed within 45min. or so of your workout. Both go to work immediatley to replenish lost glycogen, which is your goal. If one takes three minutes longer to get fully absorbed, big deal. It is splitting fine hairs, which is not necessary. I have noticed no difference between the two as far as results. Many people use honey, or 100% (real) maple syrup with good results, also.

Why not try them both and find out if one works better for you? I doubt you will notice a difference. That being the case, buy whichever is the least expensive.

buy whichever is the least expensive.

that's exactly what I was hoping to hear;)

Duckman...

Check out this article

http://www.abcbodybuilding.com/magazine03/dextrose.htm

I prefer the dextrose since it's really sweet. The maltodextrin I have is a chalky powder which I don't like.

Mixing the sweet dextrose into my orange whey tastes pretty damh good!

awesome article :tu:

that's exactly what I was hoping to hear;)



BTW, forgot to add: The whole glycogen issue immediately after workout becomes less important if you eat a little protein with complex carbs about an hour before, and eat a banana about 20 minutes before workout along with a sugary drink during workout. In no way would you become catabolic right after workout if you eat as I just described. You would still need some protein and carbs (not simple carbs) after workout, but you could eliminate the malt/dextrose this way.

The whole point of consuming malt/dextrose is to replenish what you just lost. If you can eat correctly before, during, and after workout, you can still make great gains without it, as long as immediate replenishment is no longer an issue.

BTW, forgot to add: The whole glycogen issue immediately after workout becomes less important if you eat a little protein with complex carbs about an hour before, and eat a banana about 20 minutes before workout along with a sugary drink during workout. In no way would you become catabolic right after workout if you eat as I just described. You would still need some protein and carbs (not simple carbs) after workout, but you could eliminate the malt/dextrose this way.

The whole point of consuming malt/dextrose is to replenish what you just lost. If you can eat correctly before, during, and after workout, you can still make great gains without it, as long as immediate replenishment is no longer an issue.

Ok...I always work out right after work, and I use the gym at the office, so I'm usually in full swing 16:05.

At 15:00 I always have the last serving of my "office food", which is then 2 slices of homemade bread(whole weat, flax seeds, sunflowerseeds etc) -- ie the complex carbs, and a salad containing among other things 3oz cottage cheese - the protein. Sometimes 20ml L-Carnitin and Pyruvat 30 mins before my workout.

I would usually be done at 16:40 at latest, then bike home(maybe stop for some grocery shopping), and should be at home at 17:20 at the latest.

The very first thing i do is to mix 40 grams whey, 7oz skim milk and a banana. Then I hit the shower.

15 mins later, I drink a cup of green tea(anti oxydants and great for fat loss) and some oatmeal(75 grams) around 18:00.

At around 20:00 I have dinner with fish or lean meat, green veggies and pasta/rice/potatoes

OMG!! 100% Maple Syrup would break the bank quick!!
Honey, sure, thats all fine and good but its 40% fructose. Its better than table sugar which is 50% fructose, but I would opt for fruit juice over table sugar just as a personal preference.





I agree, I don't use maple syrup PWO, but some do. It really depends upon their pre workout diet and how sustaining it is.

I sometimes have maple syrup pre-workout, along with complex carbs and protein, because it breaks down slower, sustains me longer and keeps me from getting depleted. It helps carry me over to the PWO shake.

Ok...I always work out right after work, and I use the gym at the office, so I'm usually in full swing 16:05.

At 15:00 I always have the last serving of my "office food", which is then 2 slices of homemade bread(whole weat, flax seeds, sunflowerseeds etc) -- ie the complex carbs, and a salad containing among other things 3oz cottage cheese - the protein. Sometimes 20ml L-Carnitin and Pyruvat 30 mins before my workout.

I would usually be done at 16:40 at latest, then bike home(maybe stop for some grocery shopping), and should be at home at 17:20 at the latest.

The very first thing i do is to mix 40 grams whey, 7oz skim milk and a banana. Then I hit the shower.

15 mins later, I drink a cup of green tea(anti oxydants and great for fat loss) and some oatmeal(75 grams) around 18:00.

At around 20:00 I have dinner with fish or lean meat, green veggies and pasta/rice/potatoes


Sounds like you are doing it right. The only thing I do a little different is have the meal with protein and complex and moderate carbs within an hour or two of my shake, so that would replace your 18:00 meal. A yam and some broccoli will easily take the place of that oatmeal you have and cover your carb needs too. I will then eat once or twice more before bedtime (what can I say, I am a food ho') usually high protein, low carb.

Geting back to your original question, if you want to try and substitute the malto/dextrose in your shake, give it a try. You will know if you are taking too much, the excess will show on your waistline. Don't take every article you read as gospel, first listen to your body and let the mirror be the guide.

I do the green tea thing also, to 3-4 cups a day, no coffee.

Here is a link to a good "stickied" article in that forum that goes into PWO details a little bit:
http://forums.steroid.com/showthread.php?t=75729

The article is so-so, but the repiles made me retarded. I really think I lost a few IQ points while trying to decipher the posts in that thread. It's easy to forget how lucid things are around here, in comparison to most forums :lol:

I have read/heard that using a mix of Malto/Dex(50/50) along with your whey PW is optimal? Is there much truth to that? This is what I have been doing for about 2 weeks now along wit a banana. Anyone?

http://www.hypertrophy-specific.com/hsn_artcls_prepostnutri_2.html

There has been some controversy about which type of carbohydrate is best for post exercise glycogen replenishment. Some argue that simple sugars such as dextrose are best after exercise. Others say that drinks with glucose polymers are best. Still others say that there is no need to buy fancy sports drinks and that simply eating a meal high in carbohydrates such as pasta or rice is sufficient. Studies have shown no difference between different types of carbohydrates eaten post exercise and the rate of glycogen replenishment as long as sufficient quantities of carbohydrate are consumed (Burke 1997). Even when the post exercise meal contains other macronutrients such as proteins and fats, the rate of glycogen replenishment is not hindered, given there is sufficient carbohydrate in the meal as well. These studies tell us that the rate-limiting step in glycogen replenishment after exercise is not in digestion or the glycemic index of a given source of carbohydrate. Over a 24-hour period it is the total amount of carbohydrate consumed that is important.

Although I've know about that site for awhile, I've just started reading articles on the site and there seems to be a lot of good stuff.