How many pixie sticks post workout

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Feb 22, 4, 1, Anyone tried this or do it? Dextrose being a key in these ingredients causing the quick insulin spike, shuttling the nutrients to our muscles and depleted glycogen stores? Was reading and talking to someone about it. Theoretically it seems to make sense, what are your thoughts?

May 6, 3, I did the dextrose thing for a couple years and it's hard to say. Smarties and Nerds are other options. Rule 5: Use Carbohydrates Wisely. Carbs are extremely important when trying to build serious size. Your body needs to know you have an energy surplus to grow muscle efficiently.

Stocking up with glycogen the storage form of carbs signals that your body has an energy surplus, turning on your anabolic switch. Plus, glycogen pulls water into the muscles, making them fuller. Glycogen also supports the stretching of muscle fiber membranes, which results in more complete growth and better long-term results. On workout days, consume 2-to-3 grams of carbs per pound of body weight. And on rest days, drop your carbs to 1-to Timing carb consumption relative to your workouts is important as well.

Within 30 minutes of the start of your workout, along with your whey shake, consume to grams of slow-digesting carbs such as oatmeal or whole-wheat bread. Slow-digesting carbs provide longer-lasting energy than fast carbs do. No energy crashes or insulin spikes for this smart fella! This time, however, you want fast-digesting carbs such as white bread, Vitargo S2, sorbet, or fat-free candy. The spike these carbs cause in insulin levels not only helps to quickly replenish muscle glycogen, but it also boosts protein synthesis and blunts cortisol levels.

You just have to know how to time it. Your body needs carbohydrates to fuel your workout and to help you recover after exercise. While high-quality complex carbs whole grains, fruits, and vegetables , should be your go-to sources for carb consumption, you need faster-digesting carbs during and following a workout to maximize performance and recovery.

Fast-digesting, simple carbs come in many forms, including cereals, breads, and, yep, candy. The main reason to consume carbs post-workout is to replenish the muscle glycogen that you burned during the workout. During the workout, your main fuel source is glycogen from the muscles. Glycogen is the storage form of glucose. It is composed of glucose molecules strung together in long strings with numerous branches. The glucose molecules are broken off of the glycogen chain as they are needed to be broken down to generate ATP.

Research confirms that the best way to replenish muscle glycogen stores after workouts is to consume high-glycemic carbs as soon as possible after workouts. Some "experts" argue that during a typical weight-lifting workout, you don't burn up enough glycogen to be concerned about replenishing it. To that I say, "What?! If a trainer claims that people don't need to worry about replenishing glycogen, then either their workouts are very low volume and very low intensity or they haven't done any research.

So, take your carb intake seriously and replenish your muscle glycogen stores Not doing so is cheating your muscles and limiting their recovery. Research confirms that the best way to replenish muscle glycogen stores after workouts is to consume high-glycemic carbs immediately following the workout.

Research shows that when carbs are consumed immediately postworkout, a supercompensation of the glycogen stores is possible. Yet some experts argue that none of this matters for most people in the gym.

This is due to the fact that some minimal evidence suggests that whether or not you consume carbs immediately after training or 2 hours later, glycogen levels reach the same levels by 24 hours later. But again, there is minimal and weak evidence to fully prove this. What we are sure of is that high-glycemic fast-digesting carbs consumed immediately after the workout replenish muscle glycogen levels the quickest.

Replenishing your muscle glycogen levels as quickly and as fully as possible after workouts is important. Stored glycogen in muscle cells pulls water into those cells.

This increases the muscle cell volume and therefore muscle fiber fullness. Given that you gain a muscle pump during the workout, which also increases the amount of water in the muscle cells and therefore the volume of the muscle cells, quickly replenishing muscle glycogen levels can help to maintain a higher muscle cell volume for a longer period.

This can be important because evidence suggests that the greater muscle cell volume instigates changes in the muscle that lead to long-term muscle growth. Consuming carbs, especially high-glycemic carbs such as dextrose , immediately after an intense workout is also great for making you feel rejuvenated.

It can take you from feeling wiped out and lethargic after a brutal workout to energetic and well-fueled. Plus, eating high-glycemic carbs after a workout typically satisfies a massive craving for sugary or starchy carbs without a negative impact on your diet progress.

I often recommend gummie bears for postworkout carbs, which most people find very satisfiying and helps them bear through strict dieting the rest of the day. Another benefit of high-glycemic carbs is the insulin spike that they deliver. While insulin is considered an anabolic hormone, it's role in muscle growth is now much debated. While it was once believed to be a critical factor in instigating muscle protein synthesis and decreasing muscle breakdown, some evidence now suggests that it is not that critical for muscle growth.

More critical appears to be the delivery of adequate amino acids from an adequate amount of protein, to the muscle cells.

Only recently has research been done comparing the consumption of just protein postworkout to the consumption of protein plus carbs. That research shows that as far as protein synthesis is concerned, the addition of carbs to a protein shake does not boost muscle protein synthesis, or decrease muscle protein breakdown any greater than the protein shake alone.

Leucine particularly appears to play a critical and direct role in instigating muscle protein synthesis.