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  1. #1
    dkaler is offline Senior Member
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    Default "Make Sugar Your Secret Weapon" - anybody heard of this ? ...

    "Six rules for using sugar to build bigger muscles" is the title of this article from the "Muscle & Fitness" April 2002 issue that I just read. I don't subscribe, and know basically nothing about this magazine, but a friend gave me the article to read. The gist of the article is that your post-workout meal should consist mainly of carbs with a high glycemic index in order to replace glycogen stores. Examples are cornflakes, white bread, honey, potatoes and watermelon. It says your best bet, though, is to stick with liquid supplement formulations designed for post workout recovery, with high carbs comprised mainly of glucose, sucrose or dextrose, lower protein and very low fat (they give no examples of commercially available drinks that fit that description).

    I'm asking because I usually drink a Myoplex after I workout. Sometimes I'll add a piece of fruit or some peanut butter to it. Myoplexes are high in protein, and the label says nothing about containing sucrose, glucose or dextrose, and as I recall from a MM article, their GI is pretty low.

    I know there's alot of misinformation & conflicting info. on diet out there, but the article piqued my curiosity, and I just wondered what some of you thought. Thanks in advance for any input.

  2. #2
    Larry Dibble is offline Senior Member
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    Default Re: Glucose Revolution

    That sounds like the idea proposed in The Glucose Revolution

    Except it doesn't matter if the form is liquid or solid. The Glycemic Index for a food is how fast the glucose is absorbed by the body. So the glucose in Gatorade and Rice Chex are both absorbed by the body at the same rate since they both have the same GI (89). What weighs more a ton of feathers or a ton of bricks.

    For more info see an earlier post of mine Re: For those who think too much and don't

    Just try it if your doing strenuos workouts and depleting your glycogen stores you'll know after your first bowl of Rice Chex. ;-)

    Larry~

  3. #3
    Larry Dibble is offline Senior Member
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    Default Re: Glucose Revolution v2.0

    That sounds like the idea proposed in The Glucose Revolution

    Except it doesn't matter if the form is liquid or solid. The Glycemic Index for a food is how fast the glucose is absorbed by the body. So the glucose in Gatorade and Rice Chex are both absorbed by the body at the same rate since they both have the same GI (89). What weighs more a ton of feathers or a ton of bricks.

    For more info see an earlier post of mine Re: For those who think too much and don't

    Just try it if your doing strenuos workouts and depleting your glycogen stores you'll know after your first bowl of Rice Chex. ;-)

    Larry~

  4. #4
    Larry Dibble is offline Senior Member
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    Default Kindly disregard this post see v2.0. n/m

    Kindly disregard this post see v2.0. n/m

  5. #5
    dkaler is offline Senior Member
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    Default Larry .....

    Thanks for the reply. I'm just curious as to how your post workout meals have worked out for you. I don't know what your training goals have been, but the article said that it would basically help in gaining muscle, which is one of the things that I'm trying to accomplish. Also, what do you think would work well that you could mix up in a blender? I like doing the myoplex shakes since I can drink them on the way to work and it saves me some time.

  6. #6
    Larry Dibble is offline Senior Member
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    Default Re: Larry .....

    The High GI post-workout meal has worked very good for me. I usually eat a large bowl of Rice Chex or Corn Flakes (about 2.5 cups) and some milk after my morning commute of 12.5 mile to work on my bike. Pre commute I've found that Oatmeal works best for my first breakfast. In the afternoon after I ride home I toss around my 1-pood and soon hope to toss around a 1.5-pood. After this workout I eat another bowl of cereal or a cup of Cal-Rose rice. I like the convenience of these foods. For the rice I've got a rice cooker so I just cook up a couple of cups at a time and keep what's left in the fridge. When I want more I just add a little water and reheat it. Basically, all I'm trying to do is to get 75g. of high GI carbohydrates post-workout for my 150 lb. bodyweight. I really do feel energized after this meal. A couple hours latter I have a basic meal following my tried and true template of meat, vegetable, starch, salad and a piece of fruit for dessert. I generally stay near the low GI and moderate GI foods throughout the day. Before my afternoon ride I sometimes drink a flat Coke (small amount of Caffiene and some sugar without the gas for a little pick me up).

    If your looking for a post-workout drink you can try Twinlab Carbo Fuel. I tried these a couple of time post workout several years ago before I even new anything about the GI. Be prepared for an energy surge post workout. You can get it crystallized and mix up your own to save money. I try to stay away from engineered foods as much as possible so right now I'm sticking with the cereal and rice.

    My goal is really for wiry fitness. That seems to be the way my body is hardwired. I don't really like the feeling that I get when I eat enough to gain weight. I'm what most would call a hard gainer. Last time I gained any significant weight was in boot camp, I went from 135 lbs. to 150 lbs. and been their for the last 19 years. I do eat a lot though if I go out for breakfast I usually order something with Lumberjack, Farmer or Hungry in the name at the diner. ;-)

    If you want to gain weight follow the Party protocal and do a few weeks of the Bear and remember to eat when your hungry, sleep when you are tired and lift when you are strong. If you feel weak at anytime more than likely you need to eat. If that doesn't work then sleep. I beleive that you can go far by just following the USDA Food Pyramid, keep as close to natural food sources as possible and do real well. If you want to tune up your diet try playing with the GI Factor of your foods, most importantly the post-workout meal.

    Good Luck!
    Larry~

  7. #7
    dkaler is offline Senior Member
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    Default Thanks Larry ....

    I'm currently alternating cycles between PTP bear and RKC (2 weeks of each). I may give the high GI post workout meals a try for a while. I'm not trying to get huge - my genetic makeup isn't really predisposed for that anyway, but I would like to gain some muscle (I think 10 or 12 pounds with no fat gain would be great). It sounds like what you're doing has worked out really well for you - that's great. I can up the GI on the myoplexes just by adding a little something, but I don't know why (according to this article) it needs to be lower in protein. I'll take it with a grain of salt (the article that is) Thanks again, I appreciate the info. - train hard !!

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