Thanks (forget who), who tipped me off about adding more fast-abosorbing HighGI carbs to my post-workout meal. Right now post workout (be it HIIT cardio/abs days or weight/cardio days) I'm eating 1/2cup of oatmeal with Splenda + cinnamon and a average size bannana mushed in. Totally refuels me, I follow it up 1/2 hr later with my normal dinner... Started it yesterday, really seemed to help me recover easier.

-cz-

I thought you were going to ask for a PWO meal and I was going to say that what I've been doing is milk with protein powder, a banana, and 1/2 cup of oats too + splenda :)

BTW if you've not tried it - unpeel a banana and then freeze it (make sure you peel it first) and then cut it into slices and drop in the blender with your oats and whatever else. It will be like a smoothie and a frozen banana is WAY better than a room temperature one mushed with ice.

Thanks (forget who), who tipped me off about adding more fast-abosorbing HighGI carbs to my post-workout meal. Right now post workout (be it HIIT cardio/abs days or weight/cardio days) I'm eating 1/2cup of oatmeal with Splenda + cinnamon and a average size bannana mushed in. Totally refuels me, I follow it up 1/2 hr later with my normal dinner... Started it yesterday, really seemed to help me recover easier.

-cz-

K, adding more pwo HIGH GI carbs........well, WHERE are they? Nothing you have there is HIGH GI.

In addition, why would you have carbs after cardio if the reason for cardio is to get fat burning going? (I don't like HIIT anyhow, but it's just the same) Once you have a rise in blood sugar, BYE BYE lipolysis!
Unless you are using HIIT for conditioning ONLY, and don't care about fat loss, then I can MAYBE see why. However, your food choices are still sub-par in nature.

As well, for pwo nutrition that is adequate, dextrose and isolate are IDEAL. Banana's are useless (fructose), splenda does nothing, cinnamon nothing, and oats are far too SLOW digesting to replinish glycogen within that window you are aiming for. You can include oats in the SECOND pwo meal, but never the first.

Just some suggestions. Hate to see people shoot themselves in the foot.

~SC~

Wow, I'm an idiot. All this time I thought I needed a PWO meal after cardio. Thanks for correcting me, SwoleCat.

What about yogurt? I know it's not ideal, but is it useful at all? I avoid it like the plague during the day, so it must be fast digesting.

I thought you were going to ask for a PWO meal and I was going to say that what I've been doing is milk with protein powder, a banana, and 1/2 cup of oats too + splenda :)

BTW if you've not tried it - unpeel a banana and then freeze it (make sure you peel it first) and then cut it into slices and drop in the blender with your oats and whatever else. It will be like a smoothie and a frozen banana is WAY better than a room temperature one mushed with ice.

I agree! Frozen bananas are absolutely wonderful in a protein shake.

And take Skoorb's advice- Don't forget to peel it. I actually put an unpeeled banana in the freezer the first time. Big mistake! I ended up with a rock hard banana icicle! :lol:

A good post workout meal after weights would be about 30 grams of whey protien 30 grams of dextrose and a bananna. After cardio, well you still want to stay in your fat burning mode so I would avoid spiking insulin and just have some protien and healthy fats. As SC said, your second meal could contain carbs.

K, adding more pwo HIGH GI carbs........well, WHERE are they? Nothing you have there is HIGH GI.

In addition, why would you have carbs after cardio if the reason for cardio is to get fat burning going? (I don't like HIIT anyhow, but it's just the same) Once you have a rise in blood sugar, BYE BYE lipolysis!
Unless you are using HIIT for conditioning ONLY, and don't care about fat loss, then I can MAYBE see why. However, your food choices are still sub-par in nature.

As well, for pwo nutrition that is adequate, dextrose and isolate are IDEAL. Banana's are useless (fructose), splenda does nothing, cinnamon nothing, and oats are far too SLOW digesting to replinish glycogen within that window you are aiming for. You can include oats in the SECOND pwo meal, but never the first.

Just some suggestions. Hate to see people shoot themselves in the foot.

~SC~

Wow.. very enlightening... Basically looks like i'm counteracting my weight/cardio effectiveness. I thought that bannannas were High GI and fast absorbing? Guess i'm not as well read as I thought.

Ok, here's the question then... If i want to keep the fat burning going (seeing as i do cardio everyday weights + cardio one day, solid cardio the other), what do you suggest as a pwo recovery without spiking the insulin so high that i stop the lipo-burn? Isolate + dextrose? Or something else?

Yes the splenda/cinammon are useless in the oats... but they make them taste better.. i cant stand oats in their plain form....

I'd prefer to stay away from carbs totally if I can, but I'm realizing they have a good anti-catabolic effect pwo.

Thanks Swolecat.

-cz-

As well, for pwo nutrition that is adequate, dextrose and isolate are IDEAL.

Stupid question from a noob like me:

"Dextrose" and "isolate" - what are these, exactly? Are they suppliments one can purchse (a la Whey Protein powder)? Or are they by products of another food - certainly, the suggestion is not to spike one's PWO shake with raw sugar... or is it?

What ingredients, exactly, should I put in the PWO shake? (I've been confused about this all week, and can't seem to find any answers other than "You need dextrose and glucose").

Dextrose is basically the highest glycemic compound on the planet. It's corn sugar.

Isolate is whey protein isolate. You can use concentrate as well, but I prefer the isolate myself.

~SC~