What carb sources would be the best to have an hour after a workout?

Hi Samuel,

I'd stick to eating pasta occasionally and instead load up on the following - oats, wholegrain rice, pearled barley, quinoa, sweet potatoes and are all great sources of sustainable slow release carb choices to add to your post workout meal. Be sure and load up on vegetables with these meals too as they also provide you with great quality carbs and protein, vitamins and minerals. Great choices would be Broccoli, cauliflower, spinach, green beans, cabbage, kale, tomatoes, peppers.
White potatoes every so often won't hurt.

thanks alot!

with the oatmeal would you eat say the chicken and veg first then have the oatmeal after?

It shouldn't make too much of a difference so chown down, eat up!

Hi Samuel,

Dextrose (also known as glucose) and maltodextrin are both very high GI (so they jack up insulin substantially) but studies show that waxy maize works even slightly more quickly and increases glycogen levels in the muscle more so but maybe not substantially enough to switch.

If you are managing to get enough calories in per day, then go with the low-GI meal because the only disadvantage of the low-GI meal is that it will keep you feeling fuller longer and could prevent you eating adequate calories to make gains.

If you are having a core healthy diet with lots of fruits and vegetables and a few other high-fibre starches, then don't worry so much about the whole wheat pasta and just ensure you hit your calorie targets without making it too tough on yourself.