Rate this Post Workout shake, and post yours.

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    Rate this Post Workout shake, and post yours.


    Alright so I tried to cover all my bases with this post workout shake today. I usually bring a scoop and a half of whey, some creatine, and some fruit for after my workout. Today I put 1 scoop of chocolate ATW whey, 1/2 scoop of cinnamon bun ATW whey, 5 grams creatine, 5 grams BCAA powder, cinnamon and green tea extract(took powder from one capsule) for antioxidants, and a crushed up half sport vitamin in my shaker bottle, added two cups of water and drank it. Wasn't half bad. Followed that up with a half cup of raisins and another 2 cups of water while leaving the gym. I took this right after I finished stretching down. Is there anyway I could optimize this any more?

    About an hour and a half later I plan on eating a solid meal.

    What's your favorite PWO shake and why?

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    I personally wouldn't eat fruit after a workout. Mainly because of the high fructose content but if you like doing it then that's fine.

    I'm currently doing:

    During and after: 1 scoop Purple Wraath
    20g WMS
    20g Dextrose

    About an hour after workout: 1 1/2 cups Whole Milk
    2 tbsp natty PB
    1 scoop whey
    some egg whites
    20g Maltodextrin
    1/2 cup oats
    140g blueberries

    I'm really liking this so far.
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    Not bad, but i would suggest waiting on your protien shake, and taking you carbs first, My protocal is very simple yet effective. I drink my bcaas about 1 set prior to completing my workout. I take 50 g waxy maize w/ 5 grams of creatine and 5 g of glutamine. and then wait to drink my protien 20 minutes later. the insulin spike from the carbs will prime your body for better upload of the protien, therefor they should be taken seperatly. ALso, peotien uplaods better into the muscle where there is less blood saturation.
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    right now I am using 1% chocolate milk (about 16-20oz) with 1 scoop of chocolate whey protein.
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    Quote Originally Posted by planetfuzz View Post
    I personally wouldn't eat fruit after a workout. Mainly because of the high fructose content but if you like doing it then that's fine.
    I was doing it before last week. I conducted some further research and had a change of heart about the whole, fruit after WO thing. Picked up some WMS from NP and plan on using that starting on Monday. Scarfing down Airheads until then yo!
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    Quote Originally Posted by planetfuzz View Post
    I personally wouldn't eat fruit after a workout. Mainly because of the high fructose content but if you like doing it then that's fine.
    Hmm what's the argument on fructose after a workout? I figured that I could spike insulin with fruit and I'd be fine.

    Oh and as for the carbs first, protein after, that sounds pretty legit, except I don't know how I'd handle straight BCAAs in water, my stuff tastes like fromunda cheese or something.
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    Im just going to go ahead and say I think youre trying too hard here. There is no need to crush up vitamins to put in a post workout shake... The anti-ox's and bcaa's, probably not needed. Just get all that other stuff throughout the day and you will be just as well off. Protein powder, some carbs, and a few grams of creatine, youll be fine. The rest of your daily intake of food and vitamins will take care of the rest. Some of the stuff on theses boards is a bit overkill and people take it way too serious. We all need to relax a little and just stick to the basics.
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    During:
    30g Dex/Malto
    25g BCAA
    Sea Salt

    Post:
    2 scoops hydrolyzed protein
    5g glycine
    60g Malto/Dex
    5g Leucine
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    Quote Originally Posted by Maverick60 View Post
    Im just going to go ahead and say I think youre trying too hard here. There is no need to crush up vitamins to put in a post workout shake... The anti-ox's and bcaa's, probably not needed. Just get all that other stuff throughout the day and you will be just as well off. Protein powder, some carbs, and a few grams of creatine, youll be fine. The rest of your daily intake of food and vitamins will take care of the rest. Some of the stuff on theses boards is a bit overkill and people take it way too serious. We all need to relax a little and just stick to the basics.
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    raisins are great for post workout they digest quickly, pretty sure they give a fairly nice insulin spike, bananas are fine too, i would avoid any other fruit though postworkout
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    intra:
    25g BCAA

    post w/o:
    46g isolate protein
    waxymayse
    10g glycine
    20g glutamine
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    Quote Originally Posted by cranghel099 View Post
    raisins are great for post workout they digest quickly, pretty sure they give a fairly nice insulin spike, bananas are fine too, i would avoid any other fruit though postworkout
    Yeah I read they are the highest two fruits on the glycemic index, in glucose to fructose ratio.
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    Quote Originally Posted by Theipodpeople View Post
    Yeah I read they are the highest two fruits on the glycemic index, in glucose to fructose ratio.
    That makes sense. I've heard dates are good also.
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    Quote Originally Posted by cranghel099 View Post
    raisins are great for post workout they digest quickly, pretty sure they give a fairly nice insulin spike, bananas are fine too, i would avoid any other fruit though postworkout
    They are a nice alkaline food as well.
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    1 scoop of whey in 20 oz's of milk...sometimes I also have 1/2 up of cooked oats with it as well, depends on my pre work out meal
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    Quote Originally Posted by Theipodpeople View Post
    Alright so I tried to cover all my bases with this post workout shake today. I usually bring a scoop and a half of whey, some creatine, and some fruit for after my workout. Today I put 1 scoop of chocolate ATW whey, 1/2 scoop of cinnamon bun ATW whey, 5 grams creatine, 5 grams BCAA powder, cinnamon and green tea extract(took powder from one capsule) for antioxidants, and a crushed up half sport vitamin in my shaker bottle, added two cups of water and drank it. Wasn't half bad. Followed that up with a half cup of raisins and another 2 cups of water while leaving the gym. I took this right after I finished stretching down. Is there anyway I could optimize this any more?

    About an hour and a half later I plan on eating a solid meal.

    What's your favorite PWO shake and why?
    I don't see the point in crusihing up a vitamin in a shaker bottle
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    Quote Originally Posted by R-Mac View Post
    I don't see the point in crusihing up a vitamin in a shaker bottle
    Haha, well it sure makes it seem more sophisticated. Maybe I'll just pop the pill.
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    8g carbs+25g protein before and during.

    Another 8g carbs+25g protein after.


    It's interesting how the last Glutamine study I read(dunno if they did any new ones) was IV glutamine and nothing oral whatsoever, 100% IV.

    But if someone is seeing results, that's good, even if it's from "taking the product" (Placebo) and not actually the product itself.(Glutamine and it's supposed 'effects".
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    Quote Originally Posted by Theipodpeople View Post
    Hmm what's the argument on fructose after a workout? I figured that I could spike insulin with fruit and I'd be fine.

    Oh and as for the carbs first, protein after, that sounds pretty legit, except I don't know how I'd handle straight BCAAs in water, my stuff tastes like fromunda cheese or something.

    Fructose doesn't illicit an insulin response in the body it also doesn't replenish muscle glycogen.
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    from whole foods where possible is a favourite:

    CHO

    20g oats ground fine
    30g ripe banana
    5g honey
    20g froz. blueberries or similar

    PRO

    15g from eggs (2)
    30g whey
    10g Casein

    FAT

    12g from eggs

    ============================== ======

    Throw in oats to a blender and blend to fine powder, then throw in the rest. Sometimes add in a little Greek Yoghurt, or skim milk.


    Add to thermos to drink after shower and change at the gym


    ....and it tastes real good.
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    Quote Originally Posted by jakellpet View Post
    from whole foods where possible is a favourite:

    CHO

    20g oats ground fine
    30g ripe banana
    5g honey
    20g froz. blueberries or similar

    PRO

    15g from eggs (2)
    30g whey
    10g Casein

    FAT

    12g from eggs

    ============================== ======

    Throw in oats to a blender and blend to fine powder, then throw in the rest. Sometimes add in a little Greek Yoghurt, or skim milk.


    Add to thermos to drink after shower and change at the gym


    ....and it tastes real good.
    Wow, I want to kill you now....no, seriously.

    My free meal is tomorrow, SERENITY NOW!
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    Wrestling season
    Immediatly after workout-
    90g WMS
    10g Creatine
    200mcg Chromium
    10mg Vanadyl

    15-20 minutes later-
    50g whey in water

    Normal
    50g whey
    2 cup oats
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