[melvinsdad]

First of all, thank all you guys for giving me great advices.

I am a novice bodybuilder, training for about 6 months now, and I am a bit confused about this post-training nutrition thing.

I was taught that the "Window of Opportunity", so they call it, comes twice, first one for carbs within 30 minutes after your workout, and the second one for protein after about one hour later after consuming your carbs.

My question.
Do I have to take some protein, preferrably some protein or amino accids(BCAAs) with my simple carbs(let's say it's Gatorade or some fruit juice) on my first "Window of Opportunity"? Or is it OK for me to just consume carbs only at this point?

Would be utmost grateful if you guys could help this novice bodybuilder.

[JaKKd up]

you want some carbs and protein at the same time before and after a tough w/o. say for example 25g of whey with skim milk before a w/o and 30-45g whey with simple carbs in it or eat a bannana with it or even a gatirade would be fine.

[Rocky]

The get a solid food meal in you around an hour or so after that once the simple carbs from you PWO shake have been utilized you weant to be taking in more protein and complex carbs again!

[hypocrisy86]

I dont do PW eating :(. i should probably.

[Rocky]

Hypocrisy you DEFINATELY should! The drain your body goes through in using the cabrs and protein during a session needs to be replenished asap! Get a shake in ya! :)

[jornT]

http://www.abcbodybuilding.com/windowofopportunity.php

I suggest you read every link on it, but definitly read the stuff about carbs named:

A Scientific Investigation into the Rationality of Post Workout Carbohydrate Consumption

[leohuss]

what are some good examples of the carbs needed post-workout?

[jornT]

Dextrose and Maltodextrin together.

[leohuss]

what foods supply the most and/or best Dextrose and Maltodextrin

[JaKKd up]

get a protein powder with some simple carbs like dextrose and use it for post w/o (ex. Muscle Juice by Universal nutrition or serious mass), also get a powder like cytogainer which has complex carbs and use it for off days and in between meals.

[leohuss]

the only problem right now i dont have any money to go out and buy more suppliments......what food has them that i can eat with my protein shake?

[jornT]

I don't really know any, sorry. Problem is, real foods need to be digested, something you don't want, because blood is drwan to your stomach instead of in the muscles.

[MaKaVeLi]

Originally Posted by leohuss

the only problem right now i dont have any money to go out and buy more suppliments......what food has them that i can eat with my protein shake?

you could always eat some fruit like a banana which contains fructose - aint as high in GI as dextrose or glucose so it's an inferior alternative...

[philosopher]

Originally Posted by leohuss

what foods supply the most and/or best Dextrose and Maltodextrin

you could take some honey after training.