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

[Hendricks433]

is dextrose essential in protein shakes?

[SmileyEH]

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is dextrose essential in protein shakes?

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If you want a source of protein, no. If you want a post-workout meal in shake I guess so. I usually just have a normal whey protein shake and an apple or eat a meal soon after I workout.

[anklebreaker]

Yea, dextrose is not essential, but a small insulin spike is good after lifting and along with protein.

You can substitute dextrose with a fruit or sandwich. Dextrose is supposedly useful if you're trying to gain weight and are using creatine.

[Thremp]

Dextrose is the most important part of your PWO. That are malto. I hear some conflicting stuff. I personally believe that malto is slightly better.

Do not eat any fruit or a sandwich with your PWO drink. NO! Wait for like an hour. Sweet tarts + choc milk >>>>>>>>>>>>&g t;> Any meal PWO

[WalkUpCondo]

Thremp or anyone,

Would honey be good as part of a PWO shake or no?

[guids]

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Thremp or anyone,

Would honey be good as part of a PWO shake or no?

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It would be meh, honey is good for you though, Ill eat a spoonful here and there when Im on a low carb diet and need something sweet. Like thremp said, you want dextrose, 2:1 ration is what I use. Thremp, I used to go to this site that would mix stuff to my specs and ship it off, like 2 or 3 years ago, when i was researching I distinctly remember reading dextrose was better, I cant back it up, but I know I got whey + dextrose, and that was the reason why when I ordered it.

[Thremp]

guids,

I've read several different things. I've never seen a product that uses just dextrose. For your reading enjoyment:

http://www.fitnessforoneandall.com/p...t/part_one.htm

Is an article that discusses some stuff. I just skimmed it, but it seems to contain some goot stuff.

Trueprotein uses malto/dex in a 50/50 split. I think Surge uses malto and d-glucose... dextrose.

Here's another vote for the combo as well:
http://ifitandhealthy.com/post-worko...hat-not-to-do/

And lastly here's something neither here nor there, but that I disagree with partially due to essential FA blunting your bodies insulin response.

http://www.thinkmuscle.com/articles/haycock/hsn-01.htm

Cliff Notes: It seems guids and I may have to meet in the middle with regards to the dex/malto debate.

[cbiz]

Thank you very much for the direction. I did the leg workout today and can say that I'm quite tired. I wasn't going as deep as I should be on squats so I will have to work on that. I did have a few questions about it though. You say that I should reach failure on the final two heavy sets of each exercise. Does this mean that I should be increasing the weight throughout or should it be the same weight each time?
Like squats are:
1x20
1x12
2x8
2x6
1x15

Should the last 6 and 15 be more than the others? Should it slowly progress each set? If you could elaborate on that it would be great.

Also where should I look for the creatine loading system and aminos and what company of whey protein do u recommend?

The last thing is that I really would like to have more than one day of cardio (ideally 3). Is this possible? If so where should I put them and I am willing to go in mornings (i lift in the afternoon) to run once or twice a week if I have to.

[StaticShock]

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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?

[Thremp]

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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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Read one of the many links I posted above or use the search function for a discussion on this forum or look on bodybuilding.com for an explanation, or look for the articles titled "Solving the PWO puzzle" on T-nation or google "John Berardi" and look for his PWO article or just [censored] get a clue.