Antrenmandan sonra gainer yanlış seçim mi?

Antrenmandan sonra kaslardaki glikojen kaybını azaltmak için meyve suyu gibi şekerli ürünleri tercih ediyorum. Bunlar yerine elimde gainer ve carbopure gibi 2 ürün var. Bunları kullanmam ant.hemen sonrası kullanmam kompleks karb.tozları olduğu için yanlış olur mu?

Veya vitargo tarzı hızlı sindirilen kompleks karbonhidrat tozu mu kullanmalıyım?

 

Karbonhidratın seçimi eğer atlet falan değilseniz önemli değil. Vitargo da olur, gainer da olur, maltoda olur, yulafta olur, dekstrozda olur, üzüm suyuda olur. Size kalmış.

 

Basit şekerle kompleksi aynı kefeye koymak sence doğru mu?

 

Alan Aragon'un yazısından alıntı yapayım.

POSTWORKOUT

OBJECTIVE

the objective here is to sustain elevated insulin concentrations & get a head start on recovery by antagonizing cortisol & other catabolic elements, replenish water & glygogen, and restore levels of circulating amino acids. this is mistakenly viewed as the most important meal of the day, which is BS. why? because if you're not properly fueled prior to this point, you might compromise your training performance, and you won't achieve the same level of protein synthesis & antiproteolysis. thus, it's equally important in the large scheme of things.

COMPOSITION

i'm not biased towards a shake-only postworkout philosophy, as long as either type contains a liquid component. 2 equally effective scenarios are:

scenario one: as soon as possible postworkout - or even at the tail end of the workout, say, 10-20 minutes before it's over. i start chugging my postworkout shake 60 minutes into my workout, regardless of how long my workout takes.
---- 30-60g protein (0.25g/lb target BW). whey again is pretty cheap & works great here. research shows that postworkout protein doesn't inhibit glycogen synthesis, and can improve protein synthesis. this means that you can hedge your anabolic & anticatabolic bets by taking in a sizable amount of protein postworkout. whey happens to be a highly insulinogenic protein, so this is ideal at this point.
---- 60-120g (0.5g/lb target BW). dextrose & maltodextrin have traditionally been emphasized as ideal for postworkout because of their high-GI. however, i have issues with going pure dex for postworkout for a couple of reasons - and they have nothing to do with the threat of insulin resistance, because that whole scenario applies to a completely different population. first off, you can get some default dex within fruit or milk. secondly, pure dex has no micronutrient density, and i've said it before, antioxidant micronutrition is grossly under-emphasized whenever postworkout nutrition is discussed. dex is a fine addition to your postworkout carb arsenal, but to go pure dex for the largest carb hit of your day doesn't make sense from a micronutrient density standpoint

adding fruit to your postworkout mix of carbs can potentially benefit folks who train with a high volume & do a lot of cardio (ie, precontest). the protection of liver glycogen status under such conditions can maintain the centrally neurologic signaling of the "fed state" and hence prevent lean tissue catabolism -- especially during hypocaloric balance.

okay, so to be practical, simple examples are: 1.5 cups dry oats (OR) 1 cup dry oats + 1 banana (or pick any other fruit you like). these are just 2 examples out of many possibilities.

milk considerations: whether or not you add milk to your postworkout shake depends upon personal preference and tolerance. the cons of milk are that many folks have some degree of lactose intolerance or milk allergy, and therefore are excluded from the possibility. the pros of milk postworkout are that it's highly insulinogenic, contains 6g dex per cup, and is a potent anabolic/anticatabolic substance that has outperformed whey in human research thus far.

Kalın harflerle belirtilmiş yerler için açıklama yapayım. Dekstoz ve maltodekstrin hep body building için antreman sonrası karbonhidratı olmuştur. Fakat bakıldığında besin değerleri yoktur. Onun yerine besin değerlerine sahip içinde dekstoz bulunan süt ve ya meyve tercih edilebilir. Bu ayrıca katabolik etkiyi kesmek içinde çok yararlıdır.

Verdiği örnekte 1.5 kap yulaf, muz ve protein önermiştir. Bakıldığında kısaca yine meşhur gi olayına gireceksek protein + herhangi çeşit bir karb zaten insülin zıplaması yaratacaktır. O yüzden çokta problem değil basit ve ya kompleks olması. Hele ki antremandan önce yemiş olduğunuz yemeğin sindirimi devam ederken.