I was told by a guy at the gym that I can use white bread post workout because it’s cheaper and get the same result as I would with Ignition/Phormula-1.

Let me take a wild guess and try to describe the character who is giving you this information; It’s the over the hill guy at your gym who “used” to compete on the “semi-pro” circuit back when bodybuilding was “pure”. He probably wears a stringer tank and parachute pants, with a fanny pack. He dead lifts barefoot and squats in combat boots. Yep, everyday is a 1980’s photo shoot for this guy and I’ll bet he always has a story about his glory days for you too. I’ll bet he even knew a guy who used to train with Arnold. Am I right?

Just kidding with you old timers, don’t get your parachute panties in a bunch. Seriously though, here is the real deal, white bread is in fact a simple carbohydrate and indeed it does rate high on the glycemic index (although still 30-50 points lower than Ignition), but it is a whole food source that takes your body considerable time (hours) to break down and digest completely. That means the insulin spike that you get from it is incredibly weak in comparison to Ignition. Because Ignition is pure dexanhydrous glucose, it requires no digestion and because of that it offers 6 times the insulin response as it’s disaccharide cousin, table sugar. A piece of white bread has 12 grams of sugar, so you would have to eat 4 slices of it to equal the grams of carbohydrate of what you get in a serving of Ignition. However, it’s important to note that table sugar and Ignition are completely different in terms of insulin response, and they aren’t comparable.

Insulin response is only part of the story (the smaller part), to compare apples to apples you have to take into account the glycemic load as well. Glycemic load measures not how fast your insulin rises, but how much of the carbohydrate gets into your blood. In this case, how fast your glycogen is replenished. Ignition’s effective insulin response is 6x higher, so you would have to eat roughly 24 slices of bread to yield the same insulin response, because the glycemic load of white bread is so much lower. Further, because the glycemic load of Ignition is so much higher than bread you’d have to eat 6 slices of white bread to equal the same glycemic load (amount of glucose delivered for glycogen replenishment). That difference would equate to roughly 420 calories worth of bread versus 184 with Ignition. Those unnecessary calories could equal an extra pound of fat every 14 days! (1,2,3) Even if you did do it this way, it would still take several hours to digest completely—defeating the purpose of optimal post-workout nutrition, while making you fatter at the same time. (3) Not to mention, thats close to $1.20 per serving…paying more for inferior performance? You’re smarter than that.

Ignition post workout carbs are much more efficient, convenient & not to mention more cost effective, approach when it’s broken down like that. People who tell you things like this are usually just repeating things they picked up along the way and pass the bad information along to look smart in the gym. The problem lies in the fact that some people actually listen to what these guys say and in reality they simply have no clue. White bread post-workout is an old school technique that is outdated and doesn’t work as efficiently.

The bottom line is: you can definitely use white bread, hell you could use ice cream too, but here are the facts in a nutshell: It’s not going to be as effective, it has a lower insulin response, a lower glycemic load, it’s not cheaper, it’s not as convenient, it will make you fatter because of the extra calories contained, it doesn’t even begin to account for the rapid assimilating protein portion of proper post workout (a HUGE part of the equation) and in the end is going to equal less muscle and more body fat for you. So why would you do it?

All technologies and science change and evolve and supplements are no different. If someone is actually doing this, it would be the equivalent of a present day video game company producing new games for the original Atari system. It’s outdated technology, so don’t let someone tell you… “this is what my Dad told me to do, because its what Arnold used to do” or something like that. It’s out dated, bad advice plain and simple.

Bowtell JL, K. Gelly, ML Jackman, A Patel, M. Simeoni, and M. J. Rennie Effect of different carbohydrate drinks on whole body carbohydrate storage after exhaustive exercise. J Appl Physiol 88: 1529-1536, 2000.

Roy, B.D., M.A. Tarnopolsky, J.D. MacDougall, J. Fowles, and K.E. Yarasheski. Effect of glucose supplement timing on protein metabolism after resistance training. J. Appl. Physiol. 82:1882–1888. 1997.

Foster-Powell K, Holt S and Brand-Miller J. International tables of glycemic index and glycemic load values: 2002. The American Journal of Clinical Nutrition 2002.

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