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Is it literally just powdered sugar? Can I mix powdered sugar from a grocery store into my shakes or do I need it to say “Dextrose”? Hopefully not a stupid question…
Dextrose is different. Dextrose is pure glucose unlike sugar (sucrose) which is half glucose and half fructose.
Dextrose is the fastest most rapidly abosorbed carbohydrate available. it's cheap online too!Got mine from Lucky Vitamin a long time ago: http://www.google.com/shopping/product/6792801401365757167?q=now%20dextrose&hl=en&prmd=imvns&sqi=2&bav=on.2,or.r_gc.r_pw.r_qf.&fp=190c3c85d32a41e8&biw=1541&bih=834&tch=1&ech=1&psi=UIR0UO_MK4HC9QSqsoCgBg.1349813328600.3&sa=X&ei=V4R0UN7wBZOW8gTMt4HIDg&ved=0CFcQ8wIwAA&prds=scoring:tp
Dextrose is different. Dextrose is pure glucose unlike sugar (sucrose) which is half glucose and half fructose.
Do any regular stores carry it that you know of?
If I'm just doing dextrose/whey pwo how much dextrose should I use? Can't seem to find it in the book. And then I should eat a clean meal with like white rice chicken and veggies a little while later followed by the deserts right?
If I'm just doing dextrose/whey pwo how much dextrose should I use? Can't seem to find it in the book. And then I should eat a clean meal with like white rice chicken and veggies a little while later followed by the deserts right?
Sounds good. Very close to what I do, minus the veggies, and plus another shake with the desserts. I go for about 1:1 Protein:Carb in my PWO shake. About 40g of each. You could go higher carb if you need it, but I find this is a good kick start to the backload. Not sure what the offical shake ratios are supposed to be or if it really matters.
If I'm just doing dextrose/whey pwo how much dextrose should I use? Can't seem to find it in the book. And then I should eat a clean meal with like white rice chicken and veggies a little while later followed by the deserts right?
Sounds good. Very close to what I do, minus the veggies, and plus another shake with the desserts. I go for about 1:1 Protein:Carb in my PWO shake. About 40g of each. You could go higher carb if you need it, but I find this is a good kick start to the backload. Not sure what the offical shake ratios are supposed to be or if it really matters.
Thanks man. You do the same Pwo shake with the desserts?
If I'm just doing dextrose/whey pwo how much dextrose should I use? Can't seem to find it in the book. And then I should eat a clean meal with like white rice chicken and veggies a little while later followed by the deserts right?
Sounds good. Very close to what I do, minus the veggies, and plus another shake with the desserts. I go for about 1:1 Protein:Carb in my PWO shake. About 40g of each. You could go higher carb if you need it, but I find this is a good kick start to the backload. Not sure what the offical shake ratios are supposed to be or if it really matters.
Thanks man. You do the same Pwo shake with the desserts?
Sorry I should have clarified. I actually just have whey iso on its own with the last meal. Usually got enough carbs by then. Oh and lately Ive been having a bunch of skittles or gummy bears with the first shake so I guess I could double or tripple the carbs in the shake if I wasnt going to have the candy with it.
Dextrose is actually not as ideal of a carb source as you would think. While it is high on the GI index it has a high osmolality which delays its gastric emptying. So, in spite of warp-speed absorption in the small intestine, glucose/simple sugar solutions (unless they are VERY dilute) have an extremely high osmolality. This delays gastric emptying into the small intestine, where carbs are actually absorbed. Worse, in the context of an intra-workout nutrition shake, you aren’t only delaying the delivery of carbs; delivery of those fast acting (and generally pricey) protein hydrolysates will also be delayed.A post/intra-workout carb source like waxy maize or karbolyn are better as they have a low osmolality and have a higher molecular weight. That means that not only are the carbs, creatine, and protein absorbed more quickly and drawn into the cells more effectively. With high molecular weight think of dextrose as a jet ski and waxy maize as a cruise ship. The carbs, creatine, etc...are a person in the water. When a jet ski drives close by the person they are draw into the wake but not very much. When the larger cruise ships drives by at the same speed it sucks the person right up into its wake. That's an analogy (good or bad) for how molecular plays an important role in absorption.
Dextrose is actually not as ideal of a carb source as you would think. While it is high on the GI index it has a high osmolality which delays its gastric emptying. So, in spite of warp-speed absorption in the small intestine, glucose/simple sugar solutions (unless they are VERY dilute) have an extremely high osmolality. This delays gastric emptying into the small intestine, where carbs are actually absorbed. Worse, in the context of an intra-workout nutrition shake, you aren’t only delaying the delivery of carbs; delivery of those fast acting (and generally pricey) protein hydrolysates will also be delayed.A post/intra-workout carb source like waxy maize or karbolyn are better as they have a low osmolality and have a higher molecular weight. That means that not only are the carbs, creatine, and protein absorbed more quickly and drawn into the cells more effectively. With high molecular weight think of dextrose as a jet ski and waxy maize as a cruise ship. The carbs, creatine, etc...are a person in the water. When a jet ski drives close by the person they are draw into the wake but not very much. When the larger cruise ships drives by at the same speed it sucks the person right up into its wake. That's an analogy (good or bad) for how molecular plays an important role in absorption.
Hmm, this is interesting. Do you know if the same thing happens with maltodextrin? I like doing a malto/dextrose mix for pwo.
Dextrose is actually not as ideal of a carb source as you would think. While it is high on the GI index it has a high osmolality which delays its gastric emptying. So, in spite of warp-speed absorption in the small intestine, glucose/simple sugar solutions (unless they are VERY dilute) have an extremely high osmolality. This delays gastric emptying into the small intestine, where carbs are actually absorbed. Worse, in the context of an intra-workout nutrition shake, you aren’t only delaying the delivery of carbs; delivery of those fast acting (and generally pricey) protein hydrolysates will also be delayed.A post/intra-workout carb source like waxy maize or karbolyn are better as they have a low osmolality and have a higher molecular weight. That means that not only are the carbs, creatine, and protein absorbed more quickly and drawn into the cells more effectively. With high molecular weight think of dextrose as a jet ski and waxy maize as a cruise ship. The carbs, creatine, etc...are a person in the water. When a jet ski drives close by the person they are draw into the wake but not very much. When the larger cruise ships drives by at the same speed it sucks the person right up into its wake. That's an analogy (good or bad) for how molecular plays an important role in absorption.
i remember seeing karbolyn in the store a couple weeks ago, but went with dextrose in stead (mostly due to price along with not knowing anything about karbolyn). Waxy maize seems much cheaper, so would you recommend that over karbolyn? also, any specific brands/products?
I personally get MUCH better results using karbolin or waxy maize… If you get waxy maize look in the ingrediets as you want it as close to pure amylopectin starch as possible… There are some cheaper WMS products which dont list the source and are more or less ground corn
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