Postworkout Shake!!!!

[Him1]

whatever axe

I don't "maintain" a low bf... but, when I am low, I get to around 7 or 7 1/2, which I'm 100% percent happy w/. When I cut, I incorporate 2-4 tbsp's of pb a day w/ my shakes. "Pay the Price,"
I don't b/c of p/b? Do you use flax oil? Same thing, except pb tastes better, keeps my appetite back better.

And, I didn't say ONE damn word about fast food, did I? I said hamburger patties and steaks, cuz they have low carbs. Are you sure you diet?

 

[Axe]

Him1

I didn't mean to get into a pissing contest. I was mearly defending my position against the use of pb and honey when cutting. Getting down 7% is fucking great. I use flax but I personally find when I "stray from eating clean" my abs begin to fade and I notice less lines.

 

[panerai]

I use Post Training Formula from proteinfactory.com
It contains:
50% Maltodextrin
25% CFM Whey Isolate
25% hydrolyzed whey 520

My serving size is about 120g.

 

[diamonddiceclay]

would wheat bread be a good source of carbs postwork?

NO!

 

[Beezers]

The psot workout meal is the most important meal of the day. It blunts cortisol which is sky high following a workout, replenishes muscle glycogen, provides amino acids to muscle tissue to begin reapairs and rehydrates the body. Ideally it should be comprised of HIGH GI carbs and a protein that is not only high BV, but also rapidly digested. The goal is to get nutrients to the muscles as quickly as possible and to cause a realease of insulin which has conteracting effects on cortisol and provides for a conducive envoronment to not only get nutrients to the muscle cells, but get them there FAST. This is where liquads and High GI carbs are supperior. Whey protein is a very Bioloically Valueble protein meaning much of it gets used properly and it also digests very rapidly entering the blood stream and providing amino acids to the muscle. Consumed alone this rapid gastric emptying trait is not so good. Much of it would be comverted to glucose making most of it useless to build muscles. However, when consumed with ample carbohydrate there is no need for the body to convert whey into glucose, so it becomes quickly availible to the muscles for protein synthesis. High GI carbs not only get glucose into the blood very quickly, but because they cause an accompanying surge of insulin that glucose can be easily glycogenated in the muscles. This fills the muscles with glycogen quickly thus stopping many of the catabolic effects training induces and increasing protein synthesis thorughout the remainder of the day. Some good choices are Maltodextrin, Dextrose, Short grain white rice, white baked potato, and white bread, and rice cakes. Fructose should be avoided as not only is it low gi, but is preferentially stored in the liver as glycogen as opposed to muscles. High GI carb/Fast digesting high BV protein/Water and you're set for post training nourishment.

 

[Themachine01]

lets say that your on a cutting diet, how many carbs should you take in post workout and what kind. If I was to have a cup of rice with a protein shake, or a baked potatoe, would that be suficient? is there a Maltodextrin suppliment that is good to use? would Prolab Carbpro be any good?

 

[Themachine01]

bump

 

[Him1]

i told ya

Go to Supplement Direct, they're cheap as hell, thats where I get my protein when I'm short on cash... it's unflavored.

 

[supertech69]

Instant Potatoes

I've read that instant mashed potatoes are great for a post workout meal, is this true? I've been doing it since the beginning of my current cycle so there's no real way for me to know for sure other than relying on what I've read. I have made some awesome gains this cycle though but, I've also changed a few other things in my diet. I eat 2 cups instant mashed potatoes w/a 63 - 66 gram protein shake (Isopure reg choc w/2 cups 2%milk) Anyone else heard this? I also take 10g creatine w/grape juice

 

[Lumberg]

I have also heard that pre-workout supplementaion is the bomb. With that in mind, I have developed the following regimen (I call it "bracketing" your workout)

20 mins before I leave for the gym:

1 scoop Whey Protein Concentrate (approx. 30 gr.)
1 heaping Tsp. Glutamine (approx. 7 g)
1 heaping tsp creatine (approx. 7 g)

Immediately after I get home:

1 scoop WPC
1 heaping tsp Glutamine
1 heaping tsp. creatine
1 scoop Dextrose (approx. 35 g)

about 20-30 minutes later:

1 scoop wpc
1 scoop Dextrose

The second post-workout shake is to create a second insulin spike. I have heard that the best way to drive nutrients into the muscles is for the Dextrose to be consumed about 30 minutes after the other nutrients. This is because the other nutrients aren't digested as quickly as Dextrose, therefore the insulin peak comes too quickly if you take them together. However I feel it is also important to immediately supply your muscles with glycogen, so I compromised and split the post-workout high-GI carbs into two doses. The preworkout shake is so the aminos and nutrients are already in your blood stream when you finish working out. I'm assuming a lot of them are still there when I have the 1st postworkout shake, so the first insulin spike is driving THOSE nutrients into the muscles.

I have just started this a few days ago so I will report if I get any extra gains from it.

JC