Differences in Pre & Post Workout Shakes?
- 08-07-2009, 06:21 PM
Differences in Pre & Post Workout Shakes?
Just curious... I've been sitting around and been doing some reading and am a bit unsure.
At first, it seemed like some people suggest putting either dextrose/maltodextrin/vitargo in a post-workout shake but then others refute that saying that it's been disproven and not necessary.
I've kinda just been slapping protein powder, milk (or water seems to sit better in my stomach), 2 whole raw eggs, peanut butter, 1 cup Quaker Insant Oatmeal, and some olive oil in a blender and just slamming it down after a workout and then at night before I pass out (probably not such a good idea).
Now I've seen someone say that peanut butter and milk in a post-workout shake would have too much fat.
So would all that be okay in a pre-workout shake? And then I'd just replace the milk with water and cut out the peanut butter and olive oil in the post-workout shake?
Maybe throw a banana in there to replace the peanut butter or something?
Should I follow the same guidelines for the pre-workout shake that I would for the post-workout shake?
- 08-07-2009, 07:48 PM
i believe its all up to your body and how much you can handle. personally i always take liquid carbs pre workout and take a protien shake with milk and waxymaize after my workout. i honestly get the biggest gains when i make a home made weight gainer after each workout thats 50g whey 18oz whole milk a whole bananna and a tablespoon of natural pb. if my friend that weighs 150 were to take this he would gain mostly fat.. all up to your body
- 08-09-2009, 09:57 PM
08-09-2009, 10:01 PM
2 scoops of whey in water. It's always been the post-workout recipe for me I do a high carb meal an hour after the shake.
08-09-2009, 10:25 PM
Much appreciated guys. My diets kinda been messed up so I think I'm gettin a little pudgey, even scared cause I got some gyno-ish symptoms lol.
Hopefully once I fix my diet again it'll go away.
So as far as a little fat in a pre-workout shake, milk instead of water will do?
And is it worthwhile to swap out the oatmeal for dextrose in the post-workout shake? 1g of dextrose per gram of protein? (I'm out of protein and about to place an order for all the whey isolate and some Optimum Nutrition 100% Casein Natural on Nutraplanet so would be nice to know ASAP if I should grab some dextrose in that order too)
08-10-2009, 10:08 AM
08-10-2009, 10:19 AM
Nice, got back to me just in time for me to put my order in at Nutraplanet before noon.
Thanks a lot everyone. +reps to you all
08-10-2009, 11:28 AM
Only time I ever do milk in shakes is before bed. Some may argue the carbs will hinder GH secretion.
08-10-2009, 11:51 AM
Cool, I'll keep that in mind.
So basically to sum it all up so far.
Pre-workout shake: Water, Whey Isolate, Oatmeal, 15g Extra Virgin Olive Oil (or Coconut Oil?)
Post-workout shake: Water, Whey Isolate, Dextrose
Pre-bedtime shake: Milk and Casein only?
Should I throw the banana into the pre or post workout shake? With the dextrose and oatmeal as the primary carb source, I'm guessing I'd have to cut back the amount of 'em for the banana to replace without going too high on the carbs.
And with me weighing only a buck 35 right now, 25grams of protein per shake should be okay too assuming I consume about 60-70g of protein from whole food sources like chicken/tuna/lean beef?
Would 40-50g of oatmeal/dextrose be too much for 25g of protein in a shake?
08-10-2009, 12:20 PM
08-10-2009, 01:25 PM
08-10-2009, 04:34 PM
Today I was told by a female pro bodybuilder to use apple juice with whey isolate for post w/o protein. I know apple juice has lots of sugar, so this really has me puzzled. I didn't want to question her judgment to her face. She's touchy and easily offended, but she looks amazing. What do y'all think about the apple juice?
08-10-2009, 07:48 PM
Don't take my word for it, some of the other guys will probably chime in and correct me too.
Even though juice and fruit is high in sugar, it's different than refined sugars like high fructose corn syrup that you find in candy/soda.
Carbs are broken down into sugar and used by your body (not sure how fast the insulin spike created by sugar in fruits is though). If she's a pro bodybuilder she must be doing something right and I'm sure the juice would really help to mask the taste of the protein if you find it nasty.
I don't think it'd be a bad idea but there's plenty of people on this forum that restrict their sugar intake. Some of em prefer to mix their protein with crystal light instead.
@ccapone: If you think the pre-bedtime shake is iffy, would you just do straight water+casein? Or something else?
08-10-2009, 07:59 PM
I have no problem with the taste but she said there are advantages to the natural sugars in combination with the goods in whey isolate. But I've heard that even the sugars in milk aren't good. That's why the confusion.
08-10-2009, 08:02 PM
Fructose isn't a high GI carb so it doesn't initiate a quick insulin response and doesn't absorb readily. It has a rating between 20-25 (not sure of exact number) dextrose has a rating of around 100 (table sugar is somewhere around 64-65)
08-10-2009, 09:47 PM
08-10-2009, 09:49 PM
08-10-2009, 09:57 PM
08-10-2009, 10:01 PM
Fructose sucks for post work carbs it is low GI doesn't absorb quickly! Use dextrose.
08-15-2009, 03:39 PM
Don't need to use dextrose. Ridiculously high GI and empty calories to boot. Oatmeal in a shake is more than adequate plus it has some good micronutrition.
BTW I think you people are overcomplicating this. Some fat calories PW are fine. After all your body still has a base metabolism to run. If you are starting to put on an unacceptable amount of body fat realtive to muscle gains then you are eating too many calories overall - it is not just your PWO meal.
08-15-2009, 05:12 PM
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