Recovery shake

[Mike Tyson]

Hey guys!!

Been trying this for the last 2 weeks, and its great... just wanna share...

50 grams protein
90 grams carbs(95 % maltodextrin and 5% fructos)
5 grams creatin
5 grams l-glutamine
5 ml falxseedoil
1 multivitamin and multimineral tablett

(blend with water, not milk)

this is for after workout, great recovery... works great (for me)

peace

[nsa]

It would be alot more effective if you dropped the flax oil, and changed the carbs to 100 grams of dextrose w/ no maltodextrin, that comes later during a PPWO shake or would be better if you ate a real meal PPWO with complex carbs such as oats or brown rice. Also with 50 grams of whey protein you should be getting enough glutamine(~5 grams). Other than that it looks good. I like the creatine and multivit/multimin PWO, there should be a bunch of vitamins/minerals you are defiecent in right after you workout, such as calcium.

[Mike Tyson]

It would be alot more effective if you dropped the flax oil, and changed the carbs to 100 grams of dextrose w/ no maltodextrin, that comes later during a PPWO shake or would be better if you ate a real meal PPWO with complex carbs such as oats or brown rice. Also with 50 grams of whey protein you should be getting enough glutamine(~5 grams). Other than that it looks good. I like the creatine and multivit/multimin PWO, there should be a bunch of vitamins/minerals you are defiecent in right after you workout, such as calcium.

Before workout: 2 dl oats and 1 banana (total: around 80 grams carbs), 20 grams protein, 5 grams creatine and mix it in a blender with milk...

the reason i use malto is that its not that big of a diffrence between malto and dextro, just i little bit slower.. and the falxs, sometimes befor workout and sometimes after, deppendig on what i do after, falxs makes the whey absorbe slower..

brown rice is real good but taste like **** =), i wish i could love it like everything else, tuna, eggwhites and so on..

anyway, thanks bro!!! gonna increas the carbs to 100 g

[prolangtum]

Fat will only slow the digestion. I would split it up into pre and post workout shakes unless your tryin gto lose fat, as both pre and post carbs/protein has a gretaer affect on halting catabolism and increasing protein synthesis than post only. Your pre workout shake can be simple and the post workout shake can be moderate GIs glycogen replenishment works through different mechanisms than just insulin alone.

[nsa]

Glycogen restoration works through different pathways than insulin alone, but insulin is a cheif component in PWO nutrition, JMO.

[prolangtum]

A link for your viewing pleasure on Low GI PWO
http://forum.avantlabs.com/?act=ST&f=12&t=3235&