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  1. #1
    rissinite's Avatar
    rissinite is offline Associate Member
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    Please Rate My Post-Workout Shake

    I've always been a little skeptical of eating too many carbs or fat post-workout, but it seems as though everything I read says to not be so picky post-workout, b/c all you're simply doing is refueling and replenishing glycogen stores, not increasing lipogenesis. Here's what I think my new post-workout shake is going to be...keep in mind, I'm trying to maintain size and slowly but surely lean out (1 lb. per week loss).

    8 oz. skim milk
    40g of chocolate flavored Simply EAS whey
    1 heaping Tbs. of peanut butter
    1/2 banana
    5 g of glutamine
    ice

    Good or Bad? Swolecat, give me your .02 too!

    6'5", 238lbs., 12%B.F., 25 yrs.old

  2. #2
    BIG TEXAN's Avatar
    BIG TEXAN is offline Respected Member
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    Quote Originally Posted by rissinite
    I've always been a little skeptical of eating too many carbs or fat post-workout, but it seems as though everything I read says to not be so picky post-workout, b/c all you're simply doing is refueling and replenishing glycogen stores, not increasing lipogenesis. Here's what I think my new post-workout shake is going to be...keep in mind, I'm trying to maintain size and slowly but surely lean out (1 lb. per week loss).

    8 oz. skim milk
    40g of chocolate flavored Simply EAS whey
    1 heaping Tbs. of peanut butter
    1/2 banana
    5 g of glutamine
    ice

    Good or Bad? Swolecat, give me your .02 too!

    6'5", 238lbs., 12%B.F., 25 yrs.old
    BAD!!!!!

    First off ditch the milk! Use water because the milk will slow absorbtion and you don't want that.
    40g of protein is a good amount.
    Ditch the peanut butter!!!! You want 0 fat in your pwo shake, pwo meal and ppwo meal. Just carbs and protein bro, no fat!!!
    1/2 banana is ok, but you want to use either dextrose, honey or even gatorade. Roughtly 70-80g of carbs.
    Glutamine is ok here as so is the ice, but just use cold water instead.

  3. #3
    GetPsycho's Avatar
    GetPsycho is offline Associate Member
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    fruit is not good post workout... fructose restore liver glycogen, not muscle glycogen. and honey is about 40% fructose which makes it second hand pwo

    hands down the best combination for post workout is whey, maltodextrin (50%) and dextrose (50%) (you can buy all three on line)

    and about the milk....

    Milk will slow the absorption of amino acids in the gut during a period when you want a rapid increase in blood amino-acid levels. Milk protein is composed of two fractions, which are casein (accounting for approximately 80% of the protein in milk) and whey (which accounts for the remaining 20%) These have, respectively, been characterized as 'slow' and 'fast' proteins according to the rate at which they are digested and the speed at which amino-acids enter the bloodstream. (1) Whey results in a rapid, high spike in blood amino acid level which is highly anabolic , whereas casein results in a slow, steady increase in plasma amino-acid levels that is anti-catabolic in nature. (2) Mahe et al, who looked at the differences in digestion between casein and beta-lactoglobulin (which is the major subfraction in whey) found that casein clots in the acidic environment of the stomach, which delays gastric emptying, and results in a prolonged, steady released of amino-acids. Whey, in contrast, remains soluble in the stomach, and quickly makes its way further down the digestive track resulting in the characteristic rapid peak in blood amino levels.
    Last edited by GetPsycho; 10-01-2003 at 12:20 PM.

  4. #4
    hybrid's Avatar
    hybrid is offline Member
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    I make mine with 35%whey isolate, 35%dextrose and 30%maltodextrin.

  5. #5
    Juggernaut's Avatar
    Juggernaut is offline AR Jester
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    T and Get know what they are talking about. Try out there idea and see how you like it.

    As for rating yours...........I give it a 62......I liked the beat but I couldn't dance to it. (American Bandstand) J/J bro

  6. #6
    ultra150's Avatar
    ultra150 is offline New Member
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    I just drink 32 oz of skim milf or 1 cup of cottage cheese for my prework out meal. and for post do the dextrose and malto combo.
    Last edited by ultra150; 10-01-2003 at 06:39 PM.

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