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So I've been hunting around for the answer to this for some time now and answers seem to vary somewhat. I was wondering do you use full cream milk as your 'mixer' for post workout shakes or do you just mix in water.I've experimented with both and taste isn't really a factor. The issue I'm having though is that milk is extremely low GI. I mix in other things to spike my insulin and I'm trying to bulk up so is consuming the milk going to add any benefits, or is it going to hurt my progress?So the base line is milk or water? I'm trying to bulk up so should I just be going for any and all carbs post workout as long as some spike my insulin or should I avoid low GI carbs all together...Or am I over thinking this...
Personally I'd just go with water pwo. You want that protein to hit them muscles fast for your first shake at least. Low GI carbs have no place.Craig
Note there is a difference between the the glycemic index which calculates the relative blood sugar rise caused by carbs and the insulin index which evaluates the insulin response.Milk has a high insulimic response on par with white bread. So it might be effective in your PWO to raise insulin levels. I am not sure if it would raise them more as you are already getting the insulin spike from they Whey. Read more: http://www.marksdailyapple.com/dairy-insulin/#axzz28JiNQWE8http://www.marksdailyapple.com/insulin-index/#ixzz28Jj3Y6zZhttp://www.livestrong.com/article/417451-is-milk-really-low-glycemic/
Hey thanks for the replies guys. I didn't know anything about the insulinemic index, reading up on it now, so thanks for those sources and the advice.I'm still tossing up. Maybe I'll just alternate...
Hey thanks for the replies guys. I didn't know anything about the insulinemic index, reading up on it now, so thanks for those sources and the advice.I'm still tossing up. Maybe I'll just alternate...
I thought lactose slows down the digestive process? I usually use water/protein/dextrose and save the milk for an hour before bedtime. Just my preference of course 🙂Cheers!
Hey thanks for the replies guys. I didn't know anything about the insulinemic index, reading up on it now, so thanks for those sources and the advice.I'm still tossing up. Maybe I'll just alternate...
I thought lactose slows down the digestive process? I usually use water/protein/dextrose and save the milk for an hour before bedtime. Just my preference of course 🙂Cheers!
Milk is a very odd food when it comes to this. Lactose is very low GI, yet milk is very insulinogenic due to the whey protein in the milk. Personally I wouldn't consume milk post workout unless it is skim milk because we want to minimize fat in PWO shake. I would save the whole milk for the backload (like I do) where you can truly appreciate it's taste.
Hey thanks for the replies guys. I didn't know anything about the insulinemic index, reading up on it now, so thanks for those sources and the advice.I'm still tossing up. Maybe I'll just alternate...
I thought lactose slows down the digestive process? I usually use water/protein/dextrose and save the milk for an hour before bedtime. Just my preference of course 🙂Cheers!
Milk is a very odd food when it comes to this. Lactose is very low GI, yet milk is very insulinogenic due to the whey protein in the milk. Personally I wouldn't consume milk post workout unless it is skim milk because we want to minimize fat in PWO shake. I would save the whole milk for the backload (like I do) where you can truly appreciate it's taste.
I agree with this statement...and I miss drinking regular milk. Is it weird that I smell it and reminisce the past? haha
Thanks a lot for all the advice guys, really cleared things up. I'll save it for later in the back load and use water in my post workout shakes.
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