12 replies to this topic

[Sickest Abs]

I know a lot of people have their different recipes for their meals or post workout shakes..what do some of u put in your shakes..if u dont mind listing the amount of protein (type)..amount of carbs and sugars (type)..fat (if any)..etc...I am trying to get as many ideas so I dont get bored with mine..

I have been recently using allthewhey.com's pure whey isolate ..50 g protein in my shake..+ like 40 g of dextrose and i mix in some complex carbs in the mix as well..usually oatmeal....and take my aminos as well..

SA

[ICEDakDR]

Immediate post workout you want ONLY fast absorbing protein and carbs. You do not want ANY FAT IMMEDIATELY POST WORKOUT because this delays gastric emptying. I get approximately 50 grams protein and 90 grams of pure dextrose immediately post workout. Mix that shake with water, as it will induce gastric emptying and increase rate of absorption as Milk would decrease absorption because it is 80% casein protein. Thats 2 scoops of 100% optimum whey and 2 45 gram scoops of dextrose. Within the next hour, it would THEN be good to bring in a solid food meal with protein, complex carbs, and some good fats. But immediately after training, you want to take advantage of your body's ability to soak up those much needed nutrients to replenish glycogen and to induce insulin secretion to create an anabolic state.

[Sage]

post workout nutrition has been debated more and more the past few years it seems like. for the longest time, high GI carbs with fast absorbing protein was considered most ideal but many bros have had 'better' result from taking in low GI carb (ie oatmeal) along with the same fast absorbing protein (ie whey). I feel with the latter, its definitely a technique one can get away with if their pre-workout nutriton is right on. If you're taking in a good amount of slow absorbing carbohyrdate before your workout, no actually need to spike up your insulin(blood sugar) level to most efficiently use the protein you're taking in. Ive had results with both ways but pre workout nutrition becomes as important IMO.
Sage

[ICEDakDR]

Until you prove to me with clinical literature that lower GI carbs are better post workout, I don't buy that BS for a second. Sorry. All the science points you towards fast digesting carbs and protein post workout, which would be dextrose and whey. Word of mouth and bro's saying it works better doesn't have a lot of pull with me. There are too many factors involved for them to say that just by changing to low GI carbs post workout alone improved their bodies compared to taking in dextrose. Insulin is the most anabolic hormone your body produces, and not wanting to cause a spike post workout is missing a serious window of growth. If you think insulin spiking is not important, why do all the big time dudes hit up Slin? There would be no point if what you say about low GI carbs work just as well post workout as high GI carbs.

[Edge]

This one is not on the post workout, but how many folks have you seen eating WHILE they work out. I tend to agree with the fast digesting protein (Whey Hydrolysate is reputedly the fastest) and a high GI carb, zero fat approach post workout, but just my opinion.

I am a huge believer in munching while you workout, mountain trail mix is my fave and I drink watered down Dole fruit juice mixes alternating with trips to the water fountain.

Hard to drain down your glucose bank if you are constantly "dripping" it in there. Trail mix keeps other nutrients flowing. Also ingest 2-3000mg of vitamin C pre workout and another 2000mg as I am leaving the gym. Helps control all the radicals you have produced while burning up the system.

Then post workout the shake as mentioned above, taking 400-600mg of R-ALA prior to the shake to obtain the best insulin use possible.

Whatever we do I think the hugest mistake of 99.9% of peeps in the gym is that they don't do any of the above (including the posts by others above)

Just what I do.....Have Fun

[ICEDakDR]

I do something similar to what you do, minus the eating while working out. I get a good high protein, high complex carb, and low fat meal about an hour or so before my workout. I feel that is plenty to get me through my hour workout to my post workout savior at the end. As you do, I take antioxidants post workout and ALA. Gotta get rid of the free radicals you made while lifting, and ALA is great in helping increase glucose sensitivity. I also take one of my multi's post workout with my shake, as I feel those nutrients are needed then as well. The shake contains my whey, dextrose, creatine, taurine, and when I take it, glutamine. Always mix w/ water to get faster absorption. I also take 200 mg ALA prior to lifting, do you think that is good to do so? I feel it helps taking it with my creatine/glutamine/glucosamine pre-workout about 45 mins. prior to help carry those nutrients into the cells before my workout. I take 600 mg ala as well, just in 3 doses throughout the day.

[ICEDakDR]

Nice article...long read...but nice....

[Sickest Abs]

yeah long fucking read..but good...... =)

[Sage]

somebody translate that article for me (ha).
Sage

[crowman169]

does that article come on casette?

[wnt2bbeast]

10-12 oz 100% grape juice mixed with 3 scoops plain true protein
1 cup oats some raisins splenda and sometimes a tablesppon of maple syrup..no im not cutting lol
totals
80g of pro
100-140g of carbs
minimal fat<6
i take that within 15 minutes of my workout
i also take 500mg of R-ALA with that