Please Scroll Down to See Forums Below
Post Workout shake
- Thread starter IronLion
- Start date
For the last several months, I have been having a Heavy WeightGainer shake post-workout. (930 cals, 55 pro, 125 carbs)
But after a post from Suston on his post-workout meal, I am giving his idea a try. (Orange juice and a salad with chicken.) Seems to be easy on the stomach right after a workout.
Joker
But after a post from Suston on his post-workout meal, I am giving his idea a try. (Orange juice and a salad with chicken.) Seems to be easy on the stomach right after a workout.
Joker
cheesecake
New member
1 scoop of ON Whey Protein - 23g Protein
2 Eggs - 1g Protein each
1 cup skim milk - 8g Protein
And tonight I added a whole banana. Yummy.
Along with the shake I had a cheese sandwich.
Why? The sandwich was for the carbs and the shake was for the protein.
...chad...
2 Eggs - 1g Protein each
1 cup skim milk - 8g Protein
And tonight I added a whole banana. Yummy.
Along with the shake I had a cheese sandwich.
Why? The sandwich was for the carbs and the shake was for the protein.
...chad...
BlkWS6
New member
IronLion said:One of the few times i belive in a shake over solid food is post workout.
here is what is in mine:
2 scoops Cyto Gainer
2 Scoops Muscle Milk
1 Scoop Pure Fructose Powder
8 tablespoons liquid amino acids
32 oz. of milk
what is in yours? and why?
Out of curiosity why do you choose to add pure fructose to your post workout drink as opposed to dextrose?
fructose is pretty cool because it's a low GI carb, meaning it will sustain blood sugar and insulin levels for much longer than pure glucose, which is in and out almost immediately.
Also I remember hearing some stuff about fructose preferentially refilling liver glycogen...but whatever
Also I remember hearing some stuff about fructose preferentially refilling liver glycogen...but whatever
Today I had
1 Fuel Plex MRP (45g whey, 25 maltodextrin/dextrose)
16-18 oz skim milk
3 tablespoons fat free 'peanut butter' (150 calories of carbs and protein)
lots of fast-absorbing protein and carbs, plus extra stuff from the milk. low fat because that supposedly slows absorption.
probably could use more carbs but I think there were at least 50g total.
1 Fuel Plex MRP (45g whey, 25 maltodextrin/dextrose)
16-18 oz skim milk
3 tablespoons fat free 'peanut butter' (150 calories of carbs and protein)
lots of fast-absorbing protein and carbs, plus extra stuff from the milk. low fat because that supposedly slows absorption.
probably could use more carbs but I think there were at least 50g total.
hey casual.. the sugar in Soda is high-fructose corn syrup.. is that mostly fructose/low g.i.? I avoid sugar soda but if it's just fructose-water maybe I should have 8 oz before I work out.
though the box of waffels I had this morning did a fine job getting me through my workout.
though the box of waffels I had this morning did a fine job getting me through my workout.
well basically I use them b/c even the whole food I eat is lacking in certain amino's....to build a complete protein the body needs a full amino profile, i use them because every protein, denatured or not, is weak in some amino's....so the bcaa fill in "gaps"
any other thoughts?
any other thoughts?
Tagio -- high fructose corn syrup is actually a mixture of fructose and glucose, so those combine to have a GI that is towards the higher end near sucrose (about 60 on a scale of 100, 100 being pure glucose and very fast-absorbing).
In the end, I wouldn't nitpick about it. If you're bulking, just eat.
In the end, I wouldn't nitpick about it. If you're bulking, just eat.
http://www.t-mag.com/nation_articles/271real.jsp
interesting - "In the same study the researchers looked at how the HF(high fat) vs. LF(low fat) meals after exercise influences the increase in insulin sensitivity seen as a result of exercise. The results showed that even with the added 177 grams of fat in the HF meals, insulin sensitivity was still improved and dietary fat didn't impair glycogen resynthesis."
"Clearly, eating a meal rich in carbohydrate will promote an anabolic environment via increased insulin metabolism. However, as this study demonstrates, the addition of fat to your post-workout meal won't hinder your ability to replenish muscle glycogen. Also, insulin sensitivity will still be improved."
interesting - "In the same study the researchers looked at how the HF(high fat) vs. LF(low fat) meals after exercise influences the increase in insulin sensitivity seen as a result of exercise. The results showed that even with the added 177 grams of fat in the HF meals, insulin sensitivity was still improved and dietary fat didn't impair glycogen resynthesis."
"Clearly, eating a meal rich in carbohydrate will promote an anabolic environment via increased insulin metabolism. However, as this study demonstrates, the addition of fat to your post-workout meal won't hinder your ability to replenish muscle glycogen. Also, insulin sensitivity will still be improved."
An egg contains about 6 grams of protein . about 3.5 in white and 2.5 in yolk.
For me, I have a 40g glucose mix with 15 g soy protein, 200 ml whole milk( since it contains 20% whey), 1 date or a pack of raisins, 2 egg whites . All these consumed right outside the gym after I complete the workout.
Breakdown:
-28g protein ( 2.6 g of glutamine included inside the soy protein)
-some zinc ( in the dates)
-enuff glucose
-8g of fats.
Of course when I get back about 1 hour later , I get some nice chicken or beef.
For me, I have a 40g glucose mix with 15 g soy protein, 200 ml whole milk( since it contains 20% whey), 1 date or a pack of raisins, 2 egg whites . All these consumed right outside the gym after I complete the workout.
Breakdown:
-28g protein ( 2.6 g of glutamine included inside the soy protein)
-some zinc ( in the dates)
-enuff glucose
-8g of fats.
Of course when I get back about 1 hour later , I get some nice chicken or beef.
edgecrusher
New member
IronLion said:
I use glutacene during my workout. Post workout, I have 3 scoops of whey protein which equals 51 grams of protein.
JG1
New member
IronLion said:
Fructose doesn't replenish muscle glycogen. Fructose will only refill liver glycogen, and when thats full it gets stored as fat. Only use dextrose of maltodextrin in your PW shake, as these WILL replenish muscle gylcogen.
Thats why "fruit" is a bad choice for dieters.
PancakeFiend
New member
Midworkout: 25-50 grams dextrose
Postworkout shake: 30-60 grams whey isolate + milk isolate
Postworkout shake: 30-60 grams whey isolate + milk isolate
blinddeafmute
New member
post workout I have 5 scoops of n-large2 in 16 oz of whole milk with 3 tbsp EVOO, then I have a real meal within 2 hours of working out.
It equals out to a shit load of protien, a shit load of carbs, and a shit load of fat.
It equals out to a shit load of protien, a shit load of carbs, and a shit load of fat.
blinddeafmute
New member
When you are 6'3" tall, eating 6000 cals a day and still weigh 171lbs, I believe you can eat whatever the hell you want post workout and dont have to worry about any of it being stored.
sinjinsmythe33
New member
muscle milk tastes great. i use an mrp in whole mile, usually nytro pro 40 along with 1 scoop of optimum whey or muscle milk, if i have any. about 70 grams of protein and 600 calories overall.
Similar threads
