Simple sugars post workout?

[skully]

I hear a lot of different things when its comes to eating simple vs complex carbs post workout.

So which one is it, and why?

And when I mean post workout, I don't mean the proper meal, but rather that quick .

I often do this after WEIGHT training workouts. Have a protein shake, followed by a 3oz (small kids scoop) of ice cream maybe 2x a week now (cravings are way less! YAY). Or like yoghurt or lindt chocolate bar and at times a fruit.

Then 1-2 hoursl ater I have a proper complex carbs meal with protein.

Is what I do TOO BAd or is it OK for muscle to feed of the sugar?

[Boss Man]

Some people wil ltell you it's simple because they breakdown faster. 30 calories per minute to bloodstream vesus 2 calories per minute to bloodstream from complex.

However complex will elevate Glycogen recovery as well as bloodsugar levels, which simple don't.

Complex also promote a longer Insulin spike. feeling is if you want better Protein synthesis, then why have a Carb source that promotes tapering off of Insulin spiking, before Protein assimilation / synthesis is over? I say use Complex Carbs and get an Insulin spike that lasts for around the duration of the Protein synthesis.

So you could use something like Crushed Oats as an example, or Protein powders with Carbs are good like Waxy Maize Starch or Maltodextrin. Occasionally some people claim to experience a touch of bloating from Maltodextrin, but in general that shouldn't happen.

[skully]

Hm...

Then is there a BEST time to actually consume simply sugars?

What if I had a protein and complex carbs for lunch (pre-workout) and then followed by simple carbs within like 30mins-half and hour? Would that affect energy levels?

I don't like Oats, honestly. I tried having them, I just don't know how to have them in a YUMMY way. What are quick complex carbs I can take post workout but that aren't really heavy as I would eat in a meal like pasta for example.

[skully]

LOL. I came up with a conclusion i will never ditch ice cream =). Don't mind a small pouch, who cares. Im physically strong, look hot overall. why not enjoy life a bit, still.

[Boss Man]

Oats was one example. You could add a small amount of Crushed Cashews. Yes there will be a bit of good fat in there, which might slightly slow down absorption rate, but it's no biggie as far as i'm concerned.

Another thing would be to get a dissolvable fibre supplement and put a small quantity in. Fibre is a complex carb anyway, so it should elicit the same response.

[skully]

I tried having nuts actually with a shake, i don't like the tiny pieces i have to jug down, makes me sick? can I have sth not WITH the protein shake?

[Boss Man]

can I have sth not WITH the protein shake?

Sorry, I'm not sure what that says.