Post Workout Shake Help Please
- 06-02-2007, 09:14 AM
Post Workout Shake Help Please
For about the past 8 months I have been doing a post workout shake of 60g malto/dex and 30g protein (either ON 100% whey or dymatize elite whey) mixed with water. I'm starting to wonder if I have been doing this wrong the whole time. Should I be taking in the 60g carbs alone and then waiting 15-20 mins to take in the protein?
Also how would this be done with WMS? Mix the protein with the WMS and drink together?
And is ON or Elite ok even though most people recommend some form of pure WPI? I'm kind of on a budget here (college student) and would love to get the most bang for my buck. But if it makes that much of a difference, then I'll give WPI a shot...
Thanks for any opinons and input
- 06-02-2007, 09:21 AM
given the choice it would probably be better to get the carbs in first. I workout in the morning. I usually whack down a whole grain bagel or a bananna on my way to work afterwards. then i throw back the protein about 15 minutes later when i get to work.
- 06-02-2007, 02:01 PM
06-02-2007, 02:06 PM
WMS with BCAAs and then a meal/shake 30 mins later.
M.Ed. Ex Phys
06-02-2007, 03:27 PM
Not sure if I want to get too wrapped up in another thread like this, but I'd recommend not worrying too much about separating the macronutrients, you can digest/absorb them fine at the same time. Just try to sip the combined shake over a period of time, don't slam the whole thing down if what you're going for is the "fast" nourishment post-workout hypothesis.
Also you may want to up the amount of protein you have there, but at most double (60g). If money's an issue, you don't have to take the whole amount of protein from some expensive, hardcore protein supplement. Just add a can of tuna or something simple like that.
06-02-2007, 03:28 PM
06-02-2007, 03:38 PM
06-02-2007, 03:44 PM
I've been giving WMS a shot, its been decent. I can't say its that much better than my usual - a whole wheat bagel.
I've been going with 75g WMS, 2 scoops Xtend (~11g), 3g Creatine Gluconate, 2.5g GEE, and a little crystal light to improve the flavor. I've recently decided to remove the GEE because I find it too be too acidic - I guess that can be said of many Ethyl Esters. It causes a dull soreness in my throat and i actually think i may have started to see softening of my tooth enamel.
I'm going to be going with 75g WMS, 2 Scoops Xtend, 3g Creatine GLuconate, a little crystal light, and ~8g Whey. I've found the whey greatly improves the flavor.
06-02-2007, 03:58 PM
06-02-2007, 04:03 PM
To answer the question about WPI, it is not really necessary (on a budget) IMO unless you have digestion issues with WPC
06-02-2007, 04:03 PM
M.Ed. Ex Phys
06-02-2007, 04:08 PM
06-02-2007, 05:01 PM
06-03-2007, 04:01 PM
Personally I do 0.5g/lb CHO and 0.25 g/lb Protein in my shake, usually just WPC cuz I'm cheap. I might throw some Glutamine or BCAA or Isoleucine for my protein if I'm feeling fancy , but not always. And for the carbs sometimes I just do gatorade, or some ground oats, or I also have some maltodextrin and WMS I experiment with.
Personally I take my shake as soon as possible post workout, or start it 1 hour into my weights if its going to bea long workout. I tend to drink half then wait 5-10 min then drink the 2nd half. Then I have a solid meal 45 minutes later with fats and whatever else I want, often some WW pasta and stuff thrown in.
06-03-2007, 04:16 PM
06-03-2007, 05:48 PM
Some like it simple. I take a serving of cytogainer post workout. Easy, efficient , and affordable... 54g pro, 80 carbs, 5g fat, and a mild multi vit/min blend... ohh and only six grams of simple sugars...
06-03-2007, 07:12 PM
Published studies show that protein with carbs are the best.
I got the link threw http://physicians.shaklee.com/displa...me=shakScience than clicked on the study.
The results suggest that postexercise muscle glycogen storage can be enhanced with a carbohydrate-protein supplement as a result of the interaction of carbohydrate and protein on insulin secretion.
06-03-2007, 07:53 PM
But, yes, this study does conclude protein and carbohydrates after exercise increase the rate of glycogen replenishment. I'm not sure how important it is for those reading that they immediately refill depleted glycogen stores, but as long as you're not going to exercise intensely until the next day, I think well-balanced meals throughout the day will accomplish the same thing. For me, I'm more concerned with increased protein synthesis after exercising, which that study doesn't go into.
Some things I've seen regarding protein (amino acids) and carbohydrates and their effect on protein synthesis.
"We conclude that essential amino acids with carbohydrates stimulate muscle protein anabolism by increasing muscle protein synthesis when ingested 1 or 3 h after resistance exercise."
"These results indicate that the response of net muscle protein synthesis to consumption of an EAC [essential aminos & carbohydrate] solution immediately before resistance exercise is greater than that when the solution is consumed after exercise, primarily because of an increase in muscle protein synthesis as a result of increased delivery of amino acids to the leg."
Which is it, carb & protein before exercise or after? Probably both. And probably not in such the specific contexts that they present in the study.
I say, just relax, you'll never know for sure what the perfect method is to optimize your results from diet, exercise, and supplementation.
06-03-2007, 09:25 PM
06-03-2007, 09:44 PM
But, don't be fooled by the label of "complex carb" that malto sometimes receives from manufacturers who want to disguise this relatively simple/high GI carb. As the walking donut indicates, i am bulking... Also, quick muscle glycogen replenishment is a must for me right now. I do cardio after weight training, and seeing as i am bulking, this is useful to me...
06-04-2007, 07:16 AM
06-04-2007, 10:12 AM
i left my PWO shake just as it was for bulking (30g protein, 60g carbs), but wasnt sure about this and would love to hear what some of you guys do differently for bulk/cut
06-04-2007, 12:01 PM
06-04-2007, 12:20 PM
06-04-2007, 02:54 PM
06-04-2007, 03:04 PM
06-04-2007, 03:48 PM
My cutting plans are similar. No sugars, most carbs from fibrous vegetables or fruit at about 80-100g a day. High protein. High fat as much as 50% of calories. Every third day a slight carb up with starchier carbs. PWO carbs are about 25-30g from spinach, green beens, asparagus, or collard greens.When cutting i reduce pwo carb significantly, and eliminate any and all simple sugars from my diet. My macro breakdown would look something like C/P/F=20/40/40... I have never done a full blown pre-competition type cutting diet or training regimen so mine has always been more geared toward recomposition rather than full on weight loss. I know that the macro breakdown seems like alot of fat, but i find that my body responds really well to a diet high in unsaturated fats/oils...
I just finished 12 weeks of this style of diet and was pretty happy with the results. Down ~30 pounds, little of that being muscle as my strength and lifts have all increased.
06-04-2007, 03:52 PM
06-04-2007, 04:01 PM
I used to do the 2:1 ratio of malto/dextrose to protein and also used surge from biotest.... and now I am just taking about 50 grams of whey concentrate and a couple pieces of fruit (banana, orange, apple, or pineapple/melon). I notice no difference in muscle/strength gain and it is also giving me more nutrients for the day. A little off topic, but I am getting really into eating tons of fruits and vegetables throughout my day and it has really helped me to lean out and keep my strength.
06-04-2007, 04:53 PM
06-04-2007, 05:30 PM
also, if ur only doing anerobic exercising, its unlikey that ur liver is depleted because it is hard to utilize it in a short enough time.
06-04-2007, 09:53 PM
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