Anyone doing this? Will it work good as a PWO shake after cardio?
It probably wouldn't taste good but you can do it. A lot of times I'll mix orange juice with vanilla whey after workout, kinda like a bootleg orange creamsicle.
Try the orange flavored Muscle Replenisher from ****, it is exactly what you are describing! If you mix it with milk it tastes just like an orange creamsicle.
Now as a PWO for after cardio? Bad, bad, bad idea if you are trying to lose weight. Protein in itself will provide enough of an insulin spike for protein to be shuttled into your muscles and glycogen be restored.
If you hit up Gatorade ( and sucrose), you will cause a much larger spike in insulin and your body will release cortisol to the insulin. It is the natural phase of insulin to do this (plus you will get a second hit of insulin when your pancreas makes more bc you aren't using a mimetic). For bodybuilding and bulking this is perfect, for weight loss that increase in cortisol means you are slowing down fat burning significantly.
If your cardio is HIIT you will get some better results bc your body will have been under more stress and will in turn burn more energy as it return to normal (sometimes as long as 48 hours after). If you are just doing a long cardio session, but are staying around 60% your MHR, I'd say that you need to avoid carbs PWO and stick with the protein.
If you are worried about being catabolic, toss in some BCAA's. Maybe 5 or 10 grams. I do 5 and it works just fine. You won't burn a ton of muscle and you won't lose the ability to burn off that fat.
Optimum Nutrition Strawberry Whey + Gatorade Lemon Lime powder (not bottled)
I used to do this...
I buy the big containers of gatorade powder. My normal workout drink is 1 scoop of the blue or red gatorade, and 2 scoops vanilla protein powder mixed with 16 ounces of water. Taste is pretty good.. In fact I really like it.
Thanks for your help!
.5:1 or something at the most.
Even after a run like that, I wouldn't think your glycogen levels would be low enough to need anything higher than maybe 25CHO/50 protien. You could drop the carbs all together and just use BCAAs like you've already been doing.
Keep in mind tho, you are making your body burn more fat if you take this approach, which compared to burning carbs, your body is inefficient at doing (what I'm saying is it will make you VERY tired). Grunt through the run and make yourself complete it with as little carbs as possible. If you hit some BCAAs before and after, I think you will be happy with your results.
Now if you have a very heavy lifting day the next day, you might find it useful to change the ratio to 1:1 to replace any glycogen in the muscles and liver so you are ready for the heavey lifting the next day.
The way I can tell is I keep my carbs as low as possible to stay lean but if I'm so sluggish and light headed the next day, I know my post workout meal the previous day could have had some more carbs.
You'll have to mess around with it for a while, but you'll find the right balance that keeps you lean, maintains as much muscles as possible, and doesn't leave you feeling like throwing up during your run
Gatorade has high fructose corn syrup... a majority of fructose, in the body, is turned to fat. It's also mildly liver toxic and doesn't replenish glycogen in the muscle, only in the liver.
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