Carb Powder

[Celadus]

Are carb powders a decent carb source? I've stopped focusing on size gains and switching to functional fitness, hopefully with some size as a bonus. The people at crossfit are against carb powder and state all these scientific studies but there are some odd ball people over there as far as nutrition. I think its just mental masturbation.

Celadus

 

[dj ben2]

lol carbs are EVRERYWHERE...u dont need powder

 

[Road Demon]

I disagree with dj ben2.

I believe in 3 types of sports drinks:

Their are numerous peer- reviewed journal articles on the use of carbohydrate based drinks in the positive enhancement of sports performance and increased recovery.

1)During the workout longer than 1 hour, I use a glucose polymer based drink with high sodium. Think GU20, Powerbar Performance, both superior to Gatorade.

2)Immediately after exercise I use a 4 CHO:1Protein Recovery Drink (think endorux R4). Many different types.

3)Complex Carbohydrate ONLY powders, like

Unipro - Carboplex (21 Servings) - 2.6 Lbs

Twinlab ultra fuel

They are Excellent carb sources. Easy to get 100 grams glucose polymer CHO. Cheap. They are also good to use when you cannot have regular meal 2 hours postworkout, so they are good for traveling and a busy schedule. I would take a multi-vitamen with these powders, as they only really provide CHO calories.

Great for recovery from long exercise sessions. I have used both and they have a lite sweet flavor. When I take this before I got to bed after a day of long training (3-4 hours on the bicycle) I feel great when I workout the next day, as it really promotes glycogen re-synthesis.

 

[simon]

Carb powders are great post-weights and post-glycogen depleting cardio. Taking them at other times is putting your insulin sensitivty at risk.

 

[Macca]

Carb powders are great post-weights and post-glycogen depleting cardio. Taking them at other times is putting your insulin sensitivty at risk.

I'd listen to this guy! He's spot on...but then again you could ignore it, that is until you're diagnosed with type 2 diabetis...amazing what some will do to get a shag!

 

[Celadus]

I guess I should have mentioned the serving size. I use one scoop (scoop from my protein powder) twice a day in my protein powder. I'm not downing 100 grams. I think its about 25 grams a scoop. Still bad for insulin? I think a cup of brown rice is about equal to a scoop but a cup of rice doesn't fill me up but the protein/fat/carb shake does. Its Carbo Gain which is maltodextrin. If its 100% complex carb, whats the difference between that and another complex carb, like brown rice or bread. The rest of my daily carb intake is a cup or cup and half of brown rice and 4 pieces of wheat bread.

Getting diet dialed in his a pain. Eating isn't really that difficult anymore but so many conflicting views and science behind it.

 

[Warboss Alex]

maltodextrin is absorbed just as rapidly as dextrose or table sugar if not more so. I'd go for another carb source. grind up oats to put in your shakes!

 

[Celadus]

Oats sound cheaper.

I mainly get confused with before and after workout nutrition. When would I want a simple carb that absorbs quickly? Only before and after a workout, just before or just after a workout?

Complex carbs throughout the day? I remember you saying only take in carbs after a workout but seems like I would need a little throughout the day as I get hungry pretty quickly after a meal. Crossfit is pretty intense and burns up a lot of energy.

 

[Warboss Alex]

Oats sound cheaper.

I mainly get confused with before and after workout nutrition. When would I want a simple carb that absorbs quickly? Only before and after a workout, just before or just after a workout?

Complex carbs throughout the day? I remember you saying only take in carbs after a workout but seems like I would need a little throughout the day as I get hungry pretty quickly after a meal. Crossfit is pretty intense and burns up a lot of energy.

I never said carbs ONLY after a workout.. that's for overweight guys who are trying primarily to lose fat.

Simply (for MOST people but not all and who aren't primarily focused on fat loss):
Carbs at breakfast (complex)
Carbs 1.5-2hrs pre-workout (complex)
Carbs 10 mins pre-workout *IF* you feel you need a boost (simple)
Carbs immediately post-workout (simple and/or complex)
Carbs ~2hrs post-workout (complex)
No carbs *AT LEAST* 2-3 hours before bed unless this is post-workout.
The rest of the day eat carbs to satisfy your energy needs.

 

[simon]

I disagree with dj ben2

3)Complex Carbohydrate ONLY powders, like

Unipro - Carboplex (21 Servings) - 2.6 Lbs

Twinlab ultra fuel

I agree with everything you say except your recommendation for those powders. Maltodextrin, like WBA said, will give you a huge insulin spike. Good for post-workout, not good for any other time. The twinlab stuff, as far as I can see, also contains fructose which isn't something I'd want to ingest in large amounts, especially not in its pure form.

 

[Create Reality]

What about Prolab N-Large, I was thinking about getting some of that

 

[Skilla_Staz]

I'd listen to this guy! He's spot on...but then again you could ignore it, that is until you're diagnosed with type 2 diabetis...amazing what some will do to get a shag!

You seem to have a taste for the extreme, now don't you?

 

[Road Demon]

As skilla_statz suggested, I agree thinking in Extremes is not the way to go.

Well, we all know sports nutrition is different than general nutrition.

Simon, I was just suggesting a common source of glucose polymer. I would be much more concerned with high fructose corn syrup in just about every product made, not so much crystalline fructose. It amazing how much HFCS is in a 'normal diet.'

Warboss Alex's advice is spot on for the normal trained individual whose goal is to look and feel good, but not compete. I bet 95% of the people on the forum fall into that catergory. His advice is sound.

Yes, I'm aware that maltodextrin has Glycemic Index of 100. Post workout, is an Ideal time for high glycemic index CHOs to really promote the insulin response and drive that CHO into the muscle and liver. No Oatmeal for me post workout!

I do consume 125-150 grams high glycemic index CHO + 25-30grams protien post workout., usaully in the form of a recovery drink,pasta, rice, fruit, etc. It really helps with recovery. But again, according to my cycling powermeter, Ive done about 1200-1800 KJ of work, which translates to 1200-1800 KCALs.

In the context that celedeus described as 1 scoop protien powder/ 1 scoop glucose polymer, I'm confident that the overall glycemic index of the meal is much lower, I'd speculate a GI of 50-60, which is ok. If it makes his life easier, I'd say do it, but I would not use it to excusively to replace real foods, but as a supplement it's fine.

RD

 

[md3sign]

A few random bits:

GI is only one piece of the puzzle and it's highly overrated. You also have to look at II (insulin index), SI (satiety index), synergistic effects, etc. Avoiding something just because it has a high GI is a bit ignorant. For example milk has a low GI, but a high II, which effectively does the same thing. Also certain foods when mixed together can raise GI higher than either one alone, or lower it. It gets pretty complex. Just use common sense, follow some basic guidelines, and don't stress out over what you're eating so much.

That said, immediately post workout you have a window of opportunity during which you need to replenish glycogen stores and get some fast absorbing protein into your system. Shakes are superior to solid foods in this regard.

I aim for 0.5g/lb of bodyweight in carbs and 0.25g/lb of bodyweight in protein. Currently I chug a 32oz shake as soon as I get to the locker room consisting of: 16oz water, 16oz 100% white grape juice (80g carbs), 48g whey protein, 5g creatine. Then I eat something with potatoes and meat or fish an hour or so later.

Oats are much superior source of slow digesting carbs than powders, but c'mon .. they don't taste nearly as good! Also not all powders suck. Cytosport Cytogainer (makers of Muscle Milk) is among the better choices.

Finally, you're not gonna get type 2 diabetes from drinking weightgainer shakes lol. Not only do you need to be predisposed, but you would have to significantly build up your insulin resistance over a long period of time (i.e. pop & chocolate diet).