Q&A, three part post: Lifting, lifestyles, nutrition, etc. **LONG**

[skunkworks]

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Do not eat any fruit or a sandwich with your PWO drink. NO! Wait for like an hour.

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Why?

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The goal of post-workout nutrition is to get fast-absorbing protein into your body along with simple sugars to make sure that your body doesn't start going catabolic in response to the stress of the workout. It's also an ideal time to deliver these nutrients to your muscles. The sugar in these post-workout shakes is meant strictly to spike your level on insulin to promote quicker protein uptake.

The problem with fruit is that it doesn't have all that much sugar, and the sugar that it contains (fructose) is broken down into glucose very slowly in the liver. Therefore, it does not provide the insulin spike you want. The same could be said for a sandwich which takes time to digest and break down into basic nutritional components. The bottom line is that liquid shakes made from whey protein and dextrose/maltodextrin are the quickest ways to spike your insulin level.