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Tag Archives: dextrose

  • Does dextrose aid protein uptake after exercising? Should I therefore have dextrose in my protein shake?

    Ultimately, yes.  Personally I believe that dextrose is a vital component of your post-workout protein shake.

    Insulin is a hormone that regulates carbohydrate metabolism within the human body.  Consuming dextrose will raise your insulin levels and thus encourage protein synthesis following exercise.  I'll explain in a little more detail:

    Once you consume protein, it is broken down into its' molecular components, amino acids.  Amino acids are then absorbed into the blood stream and taken up by muscle cells in order to undergo protein synthesis.  However, amino acid uptake is stimulated by insulin independently.  Therefore, if you have low insulin levels, amino acid uptake will be inhibited, thus leading to reduced protein synthesis within the muscle itself.  At the end of the day, this is bad news - the muscle building and recovery process is slowed which will hamper your progress in the gym.

  • Should I consume dextrose after my workout?

    Absolutely - including cardio and resistance training.

    Dextroseimmediately post-workout will aid recovery and protein synthesis.  If you consume creatine, the resulting insulin spike will act as a transport system for the creatine to reach your muscle cells.  Plus, dextrose often makes your protein shake taste a lot nicer (particularly with those bitter hydrolysed WPI powders!)

  • I was told that you should not eat after weights because it will draw blood away from your muscles. When should I eat?

    Whether you're looking at building muscle, losing fat and/or increasing fitness, correct eating is essential to achieving that goal.

    I have heard theories just like the one you have quoted. There is also the idea that resistance training on an empty stomach encourages testosterone production, thus encouraging muscle gain. Another concept with cardiovascular exercise is to work on an empty stomach in order to 'tap into' your fat stores. Personally I'm not a believer in any of these theories for a number of reasons.

    By not eating prior to your workout, your body will be in a starved state. If your body cannot access the right nutrients in order to perform the desired exercise load, guess what's going to happen? Intensity suffers - period. There's a tonne of articles on Amino Z as to why intensity is a key factor in assisting fat loss, muscle gain or fitness improvements.

    Meanwhile let's assume you complete your workout. Your body is now in a state of catabolism - it's breaking down muscle and fat tissue in order to recover properly. Again if you don't feed your body, you are starving it of essential nutrients required for effective recovery. This will inhibit protein synthesis (ie. building muscle), slow down your metabolism (thus slowing fat loss) and run your body down significantly (decreasing fitness improvements amongst other things).

    In my opinion, one of the most important meals of the day is IMMEDIATELY after your workout (post workout). I recommend this to all of my clients. A serving of fast acting protein (eg. whey protein isolate) and carbohydrate (eg. dextrose) is an essential tool for getting your body back on track to build muscle, lose fat and/or increase fitness. I also recommend a pre-workout meal or shake in order to allow your body to perform at it's peak during the workout.

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