post workout shakes

[gtrcivic]

i take my post workout protein shake of Opt Nutri w/milk about 20 min after i workout. Then wait about 45 min to an hour later to eat my dinner. So far so good.

 

[jonnydjonnyd]

go to T-mag and read the stuff by Berardi on pre/post W.O.

good idea. there were studies done where they drank a typical post workout shake BEFORE their workout, and found it to be MORE effective than a post workout shake alone! there were actually signs of protein synthesis during the workout.
ive been taking 1 pre/1 post and make great gains all the time on or off.

 

[George24]

Fuck that! Right after you work out eat a fucking shake, I usually throw a dozen egg whites in the blender with a myoplex couple ice too. After an hour and a half I eat two or three chicken breasts and baked potato's. That's just my two cents though.

 

[Mavy]

Straight from the training room to the dinning room buddy! The longer you wait the more your muscles are getting eaten alive! Catabolism ... its a fact.

 

[DeepZenPill]

I can't drink a shake pre-workout or during my workout without it fucking up my intensity a lot. I feel like I'm going to puke, and if I try to lift as intensely as I normally do, I do puke. Sure makes the decision easy for me.

 

[Bulldog_10]

When to drink your "post" workout shake depends on your goals. Did you ever stop to think WHY people advise you to drink a high carb/protein shake 30 minutes AFTER your workout? It's because they think you don't want an insulin spike during your workout.

Why do they think you don't want an insulin spike during your workout? Because insulin inhibits fatty acid mobilization. If you don't have the insulin spike, you will burn more fat during your workouts, and for 30 minutes after your workout when your body is still feeling the effects of the workout (increased heart rate, oxygen uptake).

So if you're bulking, eat your shake whenever you want, cuz you probably don't care if you're burning much fat during your workout...you just want to put on pounds. And like Jonny said...it could even be beneficial to take your shake before your workout.

just think about the basics behind these concepts and you'll be able to figure out what is best for you. The basic concept behind timing your shakes is that if you eat alot of carbs, your body says "shit, I have all this fuckin carbohydrate, I can hold on to all my fat and just use these carbs" so it burns the carbs instead of your stored fat during your workouts. If you don't care about burning fat, you should take your shake earlier. If you want to burn fat, wait till 20-30 minutes post-workout.

Just basic physiology.

 

[AlbinoAssassin]

Bulldog, you made a reference to a common theory that I don't agree with. You said you don't want insulin to be spiked during a workout if you are trying to lose weight b/c spiked insulin inhibits fat breakdown. This is true. Honestly though, how much fat are you going to break down during a workout? I assure you it is miniscule, especially if you are training at a high intensity. The weight loss occurs via increased metabolism after the workout, and of course the total diet plan. The last time you want to be catabolic is during a workout and after it. Preserve muscle, don't approach a workout as if it's going to burn significant amounts of fat, it won't.

 

[Diesel3d]

i take cyto gainer before and after workout.

2 scoops before
50 grams of carbs ( maltodextrin)
25 protien
2 fat

4 scoops after workout

100 grams of carbs
50 protien
4 fat.


this works well for me

 

[Bulldog_10]

Bulldog, you made a reference to a common theory that I don't agree with. You said you don't want insulin to be spiked during a workout if you are trying to lose weight b/c spiked insulin inhibits fat breakdown. This is true. Honestly though, how much fat are you going to break down during a workout? I assure you it is miniscule, especially if you are training at a high intensity. The weight loss occurs via increased metabolism after the workout, and of course the total diet plan. The last time you want to be catabolic is during a workout and after it. Preserve muscle, don't approach a workout as if it's going to burn significant amounts of fat, it won't.

AA, you're absolutely right. you won't burn much fat during the hour or so that you work out. But that tiny bit of extra fat that you burn during each workout can add up if you do it right...and that is important, especially if you're cutting. And most of the time when you're cutting, you're doing cardio...and if you do cardio for a half hour at the right intensity, you CAN burn alot of fat.

I was talking about basic stuff before...but if you want to get into the details...

If you do cardio at an RER (respiratory exchange ratio) of 0.7 you are burning 100% fat. And although this is not possible, if you can get close to this value, you can burn alot of fat when you add up all your workouts during your cutting phase. For purposes of this post, let's just assume that reaching the 0.7 is possible. Now, for every 2.02 liters of oxygen you are consuming (above your resting O2 consumption, usually 5L) you are burning one gram of fat.

Now if you add an insulin spike to the mix...you're body will not mobilize this fat in the first place and will burn all the carbs you justn ingested.

That is a little more complex, but it's proven fact. If you don't know what an RER is, you should find out...especially if you want to cut fat. It's the most important indicator of which type of fuel you are burning during exercise.

So AA, I definitely agree with you that you will not burn alot of fat during a regular workout, but you CAN burn more if you do it right...and that CAN add up over time. Especially if you time your post-workout shake just right, and your exercise routine is well planned.