how much dextrose in PWO shake????

olotti · 17-Jan-05, 12:36 AM

I'm 172lbs and looking to add some dextrose to my pwo shake. I put in 1 heaping scoop of ON whey, how much dextrose should I use? Mainly looking to maintain, if anything gain a little muscle right now, if it makes a differance.

DaLinkWent · 17-Jan-05, 05:35 PM

For some reason 25-30 grams sticks out in my head but I'm not 100% sure so I'll bump this for you

Clark Kent · 17-Jan-05, 11:37 PM

I include 2 scoops of ON whey in my pwo shake, a serving of creatine, and 1/4 cup of dextrose. And I mix it with about 15 oz of water. That works out to be 46 grams of protein, 39 grams of carbs, and 3 grams of fat for a total of 389 calories.

Just remember that every tablespoon of dextrose is about 10 grams of carbs, which is 40 calories. I think that 30 to 40 grams is a good amount to include, but it all depends on how intense your workout is and what your diet's macronutrient breakdown allows for.

olotti · 17-Jan-05, 11:44 PM

I was under the impression that you want a 2:1 ratio of carbs to protein in a pwo shake. So I could use 1 scoop protein at 23gr and 40gr of dextrose or am I not understanding this right?

Clark Kent · 17-Jan-05, 11:59 PM

I've heard the 2:1 thing before, but I personally don't put a lot of stock in it. There is now way I'm putting down 92 grams of carbs in my pwo shake. That would be about about 40% of my daily carbs in one drink. Way too much!!! I think you just need enough to get your body out of a catabolic state and replace lost muscle glycogyn. I believe if you start going above 40 or 50 grams, you're really taking in too much sugar and a good deal of it will end up wasted.

abear · 18-Jan-05, 02:46 PM

typical recommendations are b/w 40-80 grams of carbs pwo. some say more but you just have to find what your respond best to

doesnt have to be all dextrose or malto, food does the same job

rbuchman · 18-Jan-05, 07:37 PM

Immediately PW I take a shake made from two scoops of whey a serving of creatine and a scoop (from an old on's whey bucket) of dextrose. I pack it in a 20oz gatoraid bottle and drink it on my way home. Then I have a large bagel or something similar.