My normal PWO meal - Ok?

[co2boi]

I workout at lunch and usually go to subway and get a salad. The salad consists of:

- ~75% Baby Spinach
- ~25% lettuce
- Cherry tomatoes
- Cucumbers
- Jalapenos
- Banana Peppers
- Shredded Carrots
- Black Oilves
- 1 Pack Fat Free Ranch

I drink a medium drink of something sugary like HC, Powerade, etc. I have always felt like this is good PWO nutrition. Am I way off?

[slizzut]

Wheres the protein? This would be better PPWO with some chicken and a carb.. I would also stay away from sports drinks, unless its gatorade and you REALLY need it.

[co2boi]

Oh dam, I forgot bro. It has ham, roast beef, and turkey

[slizzut]

Oh dam, I forgot bro. It has ham, roast beef, and turkey

Ahh ok. My guess is this is the most convenient and/or the only thing you can do? Is this PWO or PPWO?

[co2boi]

PWO = Post Workout right? Either way, that's what it is.

I usually eat a marathon bar (or something similar) with a protein shake about 30-45 minutes before working out. 27g Carb / 55g pro / 8g fat

[co2boi]

Oh, failed to answer your question. It's definitely the most convienient, but I can do pretty much anything. I've always told myself it was a good meal for post workout, but I finally decided to ask someone that really knows. Little slow sometimes...

[slizzut]

PWO = Post Workout right? Either way, that's what it is.

I usually eat a marathon bar (or something similar) with a protein shake about 30-45 minutes before working out. 27g Carb / 55g pro / 8g fat

Well PWO you usually need a fast absorbing protein along with the carb to spike your insulin levels. I would suggest you bring a pro/dex shake with you and just down it as soon as you're done lifting then save the trip to subway for 45 mins after you have had your shake/finished working out.

[co2boi]

That's what I needed to know and that makes perfect sense. Thanks a lot bro.

[co2boi]

One more thing, how much dex should I use? Here's the info for the powder I just found on bulk nutrition

Nutrition Info
Servings Per Container: 227
Amount Per Serving? % Daily Value ?
Calories 15?
Calories from fat 0?
Total fat 0 G?
Total Carbohydrate 4g
Sugars?? 4 G????? ?
Sodium?? 0 MG??? 0? ?
Protein?? 0 G????? ?

[AandF6969]

You really might want to consider just getting a shake with around 50g protein, 50g maltodextrin and 50g dextrose.

[co2boi]

You really might want to consider just getting a shake with around 50g protein, 50g maltodextrin and 50g dextrose.

Right on, can you make any recomendations?

[co2boi]

How about this?

[slizzut]

How about this?

You can get the protien from just about anywhere, and www.kentnutrition.com has dextrose. The malto isn't really necessary but it doesn't hurt either. As for the protien, I get mine from www.fitsite.com

[slizzut]

One more thing, how much dex should I use? Here's the info for the powder I just found on bulk nutrition

Nutrition Info
Servings Per Container: 227
Amount Per Serving? % Daily Value ?
Calories 15?
Calories from fat 0?
Total fat 0 G?
Total Carbohydrate 4g
Sugars?? 4 G????? ?
Sodium?? 0 MG??? 0? ?
Protein?? 0 G????? ?

Thats the stuff, half a cup is about 71grams I believe.

[Soldier of Misfortune]

You really might want to consider just getting a shake with around 50g protein, 50g maltodextrin and 50g dextrose.

Thats it, right there, there it is. The ultimate pwo shake. ON has awsome tasting chocolate and with the added dex its like drinking a hershey bar. Protien bars are crap btw. I hate salad so IMO I never eat it, empty calories. PPWO I always have grilled chicken and rice or whead bread.

[TRIBOL]

i advise getting the ON whey double rich choclate also, it tastes great even without the dex, adding dex is just like a bonus for PWO, and like these bro's say, after your whey/dex shake PWO, wait 60-90 minutes and take the ride to subway for the salad you mentioned above. sounds like a nice PPWO meal IMO.

TrIBOL

[co2boi]

i advise getting the ON whey double rich choclate also, it tastes great even without the dex, adding dex is just like a bonus for PWO, and like these bro's say, after your whey/dex shake PWO, wait 60-90 minutes and take the ride to subway for the salad you mentioned above. sounds like a nice PPWO meal IMO.

TrIBOL

bro, thanks for the advice, but you can't have my avatar ...

[TRIBOL]

i didnt get it from you but i did steal it from someone on another board. so its NOT urs actually, so i think i'll just keep it.

TrIBOL

[co2boi]

bro seriously, if you stole that from another board it was my username. I cut that image down in photoshop myself. It was much bigger and I can guarantee no one else cut the image EXACTLY like I did. That's just wrong man...

[TRIBOL]

maybe it is urs from another board, i'll try to find the handle i got it from. ur really getting bent out of shape over it? i'll take it off if it reaslly upsets you, but it is just a picture.

TrIBOL

[spywizard]

830 cals.......... Crap....... i hope you are bulking..

I do one that is 110 cals...........

and it's great before bed............

[co2boi]

830 cals.......... Crap....... i hope you are bulking..

I do one that is 110 cals...........

and it's great before bed............

Yea, that's a label from Mass-Tech. I don't think I would drink it all at once. Maybe split it in half. Actually, based on what I have learned in this thread, I don't think I will be buying it at all.

[TRIBOL]

done bro.

TrIBOL

[co2boi]

maybe it is urs from another board, i'll try to find the handle i got it from. ur really getting bent out of shape over it? i'll take it off if it reaslly upsets you, but it is just a picture.

TrIBOL

Thanks bro, not trying to come off harshly or anything. I do get a lot of complements on it and it took a good bit of time to trim it down to the required size and still keep the affect. I actually have a much hotter one of the same girl, but some mod made me drop it.

[TRIBOL]

its cool bro, i would have done the same thing if i had it first and saw you with it, no hard feeling i hope! the other pic is with her on steps right? i saw the big version of these pics over at ab. hot a** pics!!! i particulaly like them because i sometimes get gear using a delivery service like this one, ya know! and wish these chicks were the ones doing the delivery.

TrIBOL

[co2boi]

No hard feelings at all bro and thanks for working it out. No steps, just a chair and she is badazz. I had the obvious parts of this one as my avatar up until about a week ago. Check it...

[TRIBOL]

No hard feelings at all bro and thanks for working it out. No steps, just a chair and she is badazz. I had the obvious parts of this one as my avatar up until about a week ago. Check it...

my new screen saver!!

TrIBOL

[co2boi]

hehe, no sh!t man. I love that girl and I don't even know her. That pic just makes me happy inside and stuff