dustyhawk32 said:I’m not going to weigh in on specific glucose intake numbers. It’s a moving target that depends entirely on your body type—whether you're an ectomorph, an endomorph, or somewhere in between.
Pre-WM, DURWM, and PWM all carry equal weight.
Everyone should be pairing their whey with glucose. Why bother with that combo? Simple: glucose triggers an insulin spike. That elevated insulin level drives increased muscle hyperemia—basically, you're cranking up the blood flow. More blood flow means your muscles get a much more efficient delivery of nutrients. It’s basic physiology.
Mixing glucose with your whey protein might seem like a smart move, but for a casual lifter, it’s mostly just extra calories you don't actually need. It isn't exactly harmful, but the benefits are marginal at best. Unless you're training like a pro athlete, you're better off keeping it simple.
You don't need to be some child prodigy to grasp that.
To quote my colleague Janjetina from another forum:
Once insulin binds to its receptors, GLUT-4 migrates from the interior of the cell to the surface. Think of it like a tunnel being constructed through the cell membrane; once it reaches the perimeter and latches onto a glucose molecule, it undergoes a conformational change. This structural shift essentially opens the gate, allowing glucose to diffuse freely into the cell.
You can't draw the conclusion from this data that glucose in PWM is unnecessary, nor can you claim that protein alone serves as an adequate substitute.
If you're consuming solo protein without any high-GI carbs, there’s a massive chance—given the metabolic circumstances—that your liver is just going to kick gluconeogenesis into gear and convert that protein directly into glucose. At that point, it's being transported through your system exactly like any other sugar.
I’m currently running a keto diet, so for me, there is absolutely no room for whey protein or glucose in my regimen. It's a non-starter.
But when I'm cycling UH, this is how I handle my supplementation...
To be honest, I view PREWM and DURWM as essentially the same thing since I take them so gradually. I just save the PWM for the very end of my workout.
There are far too many people here lacking even the most fundamental knowledge. I’m not trying to offend anyone, but it would be incredibly beneficial if we could actually help one another with high-quality, common-sense advice that serves an educational purpose.
Everything is online now; most of what people ask is just a lazy copy-paste job. Honestly, just Google it and copy-paste the answer if you have to—at least that way you might actually learn something in the process.
It’s like being back in high school or sitting through a college lecture, trying to sneak a cheat sheet into an exam. You spend all that energy frantically scribbling notes onto a tiny scrap of paper just to get by, only to sit down for the test and realize you don't even need it. By the time you finished copying everything down, you had already memorized it.
Live healthy, stay fit, and train as hard as you can.
Cheers. 🙂
Could you really find no one else to talk to besides that "lamb" philosopher? He seems like a sharp kid—probably an MIT grad.
Alright, let me throw a quote your way then:
Nutritionism.
Darija Vranešić, B.S., The Vitamin Shoppe - nutritional consulting services
I hit the gym with one goal in mind: hypertrophy. My trainer suggested a specific post-workout stack—roughly 80g of glucose, 40g of whey protein, 5g of creatine, and 5g of glutamine (I grab my glucose from Vitamin Shoppe). The logic is straightforward: the glucose provides a rapid energy spike and triggers an insulin surge, which essentially acts as a shuttle to drive those other nutrients straight into the muscle cells. For the rest of the day, I stick to low-glycemic carbs and keep my protein intake at about 2g per kilogram of lean mass. To give you some context on my stats: I’m 21 years old, 6'3", 207 lbs, and sitting at around 12% body fat. I’ve been training consistently for three years now. I’ve been running this specific post-workout protocol for three months, and the results speak for themselves—my muscle gains have become noticeably more efficient.
I'm looking for some insight on this specific meal setup. Specifically, can consuming that much glucose at once actually take a toll on the pancreas?
I haven't seen any posts from Goran Š. yet.
Don't bother exceeding 1.5 grams of protein per kilogram of body weight. For you, that caps out at 141 grams total. Pushing past that limit isn't some magic trick for muscle growth; it's just wasted effort. In fact, keeping your protein intake chronically high can actually backfire by straining your kidneys and liver, potentially leading to a toxic buildup of ammonia in your system. Your current body fat percentage is perfectly acceptable, but if your goal is to lean out while building muscle, don't let that number drop below six percent.
To maximize muscle glycogen synthesis, aim for 2 grams of carbohydrates per kilogram of body weight post-workout. A standard rule of thumb is to consume 100g of carbs within a 30-minute window following intense training. Adding five to nine grams of protein for every 100g of carbs helps balance insulin secretion and further supports muscle glycogen synthesis.
Using pure glucose as your primary carb source might be a mistake; its high osmolality can trigger digestive issues. This is why most high-end sports drinks opt for maltodextrin, which offers significantly lower osmolality. Creatine is a compound naturally found in meat and fish, frequently used as an athletic supplement, though people still debate its absolute efficacy and safety profile. Because creatine causes water retention, staying properly hydrated while supplementing is non-negotiable. I also suggest cycling off creatine for a few months periodically; the stores you build up during a month of supplementation will last you two or three months anyway.
Glutamine is an amino acid that has proven useful for athletes due to its positive impact on muscle mass and immune function, but keep in mind that a five-gram dose is just a small addition to your total daily protein requirement.
Someone could easily misinterpret a write-up like this and end up slamming 100g of pure glucose after a workout instead of a balanced carbohydrate blend.
We discuss this exact point here, but it looks like you misunderstood as well............................
Besides, if you actually believe that recovery speed for a recreational lifter depends primarily on glycogen replenishment, please explain the logic behind that.