Post workout sugar

  • UncleverName

    Posts: 741

    Apr 29, 2009 9:30 PM GMT
    So my question to the pro's (and possibly diabetics) on this site is: how much sugar is ok post-workout? 5 grams? 40 grams?

    I've read in numerous different places (including here) that eating simple carbs (including sugar) is best to do right after a workout.
    At that point, your body is primed, and ready for an insulin spike.
    So drinking a protein and simple carb shake right after a workout is a good idea. That's also when your body absorbs the most protein in the most useful way, and the simple carbs help your body to absorb it.

    Is a Dairy Queen Blizzard ok post workout, or am going to be packing on fat from something like that?
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    Apr 29, 2009 10:24 PM GMT
    A smail Dairy Queen Chip Cookie Dough Blizzard(R) has 660 calories, 24gms of fat and only 12 gms of protein

    A medium has 950 calories 36gms of fat and 17 gms of protein

    Health experts at the Institute of Medicine recommend that healthy adults get 20 to 35 percent of their total calories from fat. Each gram of fat has 9 calories. So, if you're trying to eat 1,800 calories a day, you should have no more than 70 grams of fat a day — 35 percent of 1,800 calories = 630 calories, divided by 9 (calories per gram of fat) = 70 grams

    There is considerable fat and calories in a Blizzard....I don't think it would be a good choice for someone like me that puts fat on easily. I sure don't want to get fat and be flamed by all the fat haters on RJ icon_lol.gifIf your naturally lean you will have less of a problem

  • UncleverName

    Posts: 741

    Apr 29, 2009 10:27 PM GMT
    So I should (possibly) avoid the DQ blizzard, but because of fat, not because of sugar?

    That makes sense. I'm still wondering about the sugar though.
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    Apr 29, 2009 10:58 PM GMT
    I would skip the Blizzard because of the fat content. I would use a whey protein and a carbohydrate only. I had to research for what the recommendations are for carbohydrate use post exercise.

    A recent publication noted that carbohydrate supplementation in excess of 1.0 g/kg body weight should be consumed immediately following intense exercise. It also noted that the best type of carbohydrate to consume was of a high glycemic index

    The medium Blizzard has 143 gms of carbohydrates

    A high glycemic carbohydrate is one that causes a marked increase in serum glucose. Refined sugar (table sugar or sucrose) is a high glycemic carbohydrate.

    Diabetics should not use the above recommendations. High glycemic carbohydrates can reak havoc on diabetic control. Diabetics need to discuss post exercise carbohydrate use with a dietitian or physician.
  • UncleverName

    Posts: 741

    Apr 29, 2009 11:00 PM GMT
    Thanks for the link, and the advice.
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    Apr 30, 2009 1:30 AM GMT
    Blizzards are yummy.

    Post workout, being young, and if you're wanting to be bigger, gulp one down every now and then. Same thing with pizza, and pasta.

    Simple sugars are just what you need post workout.

    Logan and I often push from 100 to 200 grams of carbs post workout. That's about 60 grams of protein, 5 grams of fat, 40 grams of simple sugars, or more, and about 87 to 160 of complex sugars / carbs. We'll rarely push less than 100 grams post workout, even pre-contest, where my fat is below 4%.

    Depends how much muscle you carry, how much you weigh, and how hard you worked out.