Critique my breakfast shake
- 10-04-2008, 04:48 PM
Critique my breakfast shake
Every morning i wake up and just before shower i take in 1.5grams of yellow gold. when i get out and get dressed usually about a half hour later i mix up this breakfast shake. I don't know if i should be taking in that many calories all at once or not. it's consists of...
1 cup oats
2tbs peanut butter
2 scoops ON whey protein
2 cups milk(sometimes skim, sometimes whole)
- 10-04-2008, 05:08 PM
Looks fine. Breakfast usually should be your biggest meal of the day, so this should be fine, provided you are trying to gain weight.
If I were to change anything, I would replace the banana with berries, but that is hardly crucial. If you'd rather stick with the banana, you'll be fine.
- 10-04-2008, 05:15 PM
10-04-2008, 05:22 PM
edit: BERRIES ARE higher in fiber, lower glycemically, higher antioxidant content and more beneficial phytonutrients (fights cancer, aids in brain function, all kinds of crap).
bananas really only got their potassium going for them, and that isn't even that high - green veggies are a better source, as are almonds. and they're a clone, but that's really neither here nor there and hasn't been proven to have an effect on their content.
that being said, they are still a decent fruit, and they're cheap and convenient.
10-04-2008, 07:48 PM
10-04-2008, 08:49 PM
I've had success in the past with similar shakes. My stand-by for breakfast all last year was 1 cup quick oats, 3 scoops metabolic drive (overpriced whey/casein blend), mixed- or blue- berries, banana, and olive oil for +/- 1000 cal. Breakfast should ideally be the biggest meal, or be the same size as the solid food post-workout meal, in my experience.
You may get better results with more carbs/protein and less fat, but the fat is easy calories and provides longer satiety when combined with the carbs. John Berardi, a well-respected nutritionist, says to generally avoid combining large amounts of fats and carbohydrates, but if you up the fiber content you will run into less trouble.
The only real thing I would change is to use a higher-quality casein blend, like milk protein isolate. It can be had for $7/pound on trueprotein, and there are a lot of people who have 5% off codes available on here. I give that site two thumbs up for sure.
Hope that helped.
Edit: Fish oil is a great idea at breakfast. I find morning and night dosing effective and easy. I recommend Carlson's cod liver or similar, 1-2tsp 2x per day. Lemon flavor, high dose, best deal, liquid, just don't put it IN the shake.
Currently I'm consuming whey protein isolate before a solid food breakfast, but you may not have the time, and shakes are very convenient.
10-04-2008, 09:11 PM
10-04-2008, 09:50 PM
10-04-2008, 11:46 PM
If you're getting too much fiber try getting some bulk Maltodextrin. I like using oats and Maltodextrin so I can get tons of carbs but not tons of fiber.
Toss some raw eggs or egg whites in there and that shake is golden.
10-04-2008, 11:51 PM
10-05-2008, 12:05 AM
10-05-2008, 12:12 AM
http://www.eggwhitesint.com/ Seems good. I just love putting egg yolks in my shakes too much. Tastes amazing and good source of calories. The whole egg protein from TP is good...just so pricey.
10-05-2008, 12:16 AM
sorry newbie here
when you guyz talk about olive oil is that tha regola olive oil from wali world
and why egg white and not tha whole egg
when trying to gain weight shoulda aim fo mo calories intake or proteins
10-05-2008, 12:46 AM
10-05-2008, 02:15 AM
i do 1.5 cups oats and 3 scoops of ON ~90/90/13 ~825cals.
then 6 whole eggs and 1/2lb hashbrowns an hour later.
the ecto-only diet...eat poo phelps!!!!
10-05-2008, 09:09 AM
10-05-2008, 11:43 AM
TrueProtein's MPI is awesome - it is my pre-bed meal, along with some coconut, cocoa powder and fish oil. ON's Casein is also good quality stuff, so either way is good.
Addint Maltodextrin is not the best idea in my opinion, it's got a glycemic index of 100 and the glycemic load on a shake of that kind is going to be pretty darn high as well. Stick to oats and or other lower GI carbs. Maltodex in this situation is only going to lead to increased fat gain, unless you are a total ecto.
10-05-2008, 11:59 AM
I would go with Trueprotein's Swedish Oat Starch over the malto for sure.
Here's a blend I came up with off the cuff for a friend a while back as a meal replacement shake.
50% milk protein isolate
30% swedish oat starch
10% psyllium seed husk fiber
10% medium chain triglycerides
10-05-2008, 12:48 PM
what's the best type of carb that should be taken after waking up.....slow digesting or quick carbs?
10-05-2008, 12:59 PM
I prefer medium and low GI carbs at all times other than intra- and post-workout.
Breakfast is a good time for carbs like fruit, as after a night of sleep, your liver glycogen levels will be low and fruit's fructose will quickly reestablish that. Oats and other medium GI grains are also a good choice because they will hit the bloodstream fairly quickly, but no so fast that your lean mass cannot absorb it.
Any other meal, I keep it as low GI and GL as possible.
10-05-2008, 01:05 PM
thanks resolve...exactly what i was looking for
10-05-2008, 01:06 PM
when u say oats u mean like instant oatmeal or sometrhing like that right?
10-05-2008, 01:44 PM
10-05-2008, 01:47 PM
ok....i always have trouble finding or should i say getting enough slow carbs in me...this is a good move for me
10-05-2008, 01:50 PM
10-05-2008, 02:31 PM
IMO, you can't really get too much fiber, just more than what your body is acclamated too. Unless, of course, you start eating a tub of psyllium husks everday or something else equally ridiculous.
Fuzz, having oats and berries will lower the GI of the entire meal, but won't affect the GI of the malto itself. Other, larger, more complex molecules may slow it's absorption, but again you are then looking at the GI of the entire meal.
If you're not gaining fat on Malto, good for you, just remember it is high GI and is also a food that can very quickly amount to a high glycemic load. If the rest of your diet's not in check, or also has a high glycemic load, over time you could develop insulin resistance or other blood sugar problems.
Not saying it will happen as genetics play a large part and I don't know your entire diet, I'm just saying be aware.
10-05-2008, 03:25 PM
Agreed on all points, Resolve.
Some people do recommend a 2:1 malto (or glucose or dextrose) to whey immediately upon waking before your first solid meal, and having protein and slow-digesting carbs in the solid meal.
For someone trying to bulk that's under 200 pounds and fairly low body fat (IE, an ecto), I'd guess that 60-70 grams would not be "too much." 100+ would probably be too much.
I've read before that having too much fiber will actually leach nutrients out of the rest of your food, but I can't imagine that happening if you are actually eating whole foods and not supplementing with psyllium or glucomannan.
To the too much fiber guy...how much are you ACTUALLY getting?
10-05-2008, 09:00 PM
10-05-2008, 09:22 PM
10-05-2008, 09:55 PM
10-05-2008, 10:34 PM
10-05-2008, 10:36 PM
10-05-2008, 10:37 PM
10-06-2008, 12:46 AM
10-06-2008, 02:24 AM
If you aren't supplementing, let's work with a relatively high-fiber food to figure out how many cals you are eating...
Oatmeal: 1/2 cup (dry) - ~150 calories, 4 grams of fiber.
25 servings * 150 = 3750 cal, 100 grams fiber
Even if you were eating nothing but a fairly high-fiber food like oatmeal, you'd have to eat 12.5 cups of oatmeal daily to get that much fiber, and you'd be eating a pretty good number of calories (3750).
IF you aren't supplementing with a SEPERATE fiber supp...I see NO way this is possible.
How many calories are you eating and WTF foods are you eating?
10-06-2008, 10:01 AM
Oatmeal not really a high fiber food, when you compare calories and grams of fiber per serving to, say, veggies or beans.
I mean, a 3oz serving of spinach has 3g total carbs, 2 of which are fiber, so it has next-to-no calories, just phytonutrient goodness. I'll eat 10-12oz of spinach at a time, usually along with lots of other veggies that all contain high amounts of fiber too, so it adds up. Do that 6-8 times a day with various veggies and I get a lot of fiber.
Additionallly, some kinds of beans have about 14g fiber per serving, avocado can have up to 17g per fruit, and coconut and other nuts are practically all fiber, in terms of their carb content. So it's just a matter of what you eat - it would be hard to hit 100 w/just grains, but it's doable with other kinds of food from the plant kingdom.
10-06-2008, 10:13 AM
10-06-2008, 05:02 PM
10-06-2008, 05:47 PM
10-06-2008, 05:54 PM
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