looking for the PERFECT P-W-O shake/meal

[BrunkerVic]

I am curious as to exactly what should be consumed after strenous weightlifting (not cardio). I know whey protein and simple sugars are needed for immediate nutrient uptake by the muscles, but what foods/shake are ideal for this meal?

i basically want someone to tell me exactly what to eat after a workout

[bcbrett]

i consume a gatoraide immediately after work out 37 grams carbs
Followed by a protien shake mixed with milk about ten minutes after that when i get home. 22carbs 55pro 2fat.

Then about 1 hour after this i will eat a lean protien (chicken breast) and 3/4 cup uncooked brown rice.

[Alphatier]

How about 2 Scoops of whey and dextrose/banana.

Research PWO nutrition bro.

[eatrainrest]

as of right now i take two scoops of pro complex with a plain bagel... you want simple carb-yes but not too simple liek an orange, as this will replenish liver glycogen and not muscle, from what i understand. i will be taking 2 scoops isopure (50g protein), with 2 scoops glycomaize (70g waxy maize startch, with trehalose)

[eatrainrest]

i consume a gatoraide immediately after work out 37 grams carbs
Followed by a protien shake mixed with milk about ten minutes after that when i get home. 22carbs 55pro 2fat.

Then about 1 hour after this i will eat a lean protien (chicken breast) and 3/4 cup uncooked brown rice.

you should have the protein shake immediately after workout with a carb source, how the hell do you eat uncooked rice?

[bcbrett]

I cook the rice i just measure it uncooked. And my protein shake is drank about 10 minutes after my work out.

[eatrainrest]

I cook the rice i just measure it uncooked. And my protein shake is drank about 10 minutes after my work out.

true you dont cook your rice in bulk? if you cook 3/4 cups at a time i can see this being a good measurement. however, 3/4 cups cooked do not have the same macros as 3/4 non cooked. also, if you do cardio after workout , ie. 30 minutes, then that would be 40 minutes after weights you still havent gotten pwo nutrition.. just throwin it out there

[bcbrett]

true you dont cook your rice in bulk? if you cook 3/4 cups at a time i can see this being a good measurement. however, 3/4 cups cooked do not have the same macros as 3/4 non cooked. also, if you do cardio after workout , ie. 30 minutes, then that would be 40 minutes after weights you still havent gotten pwo nutrition.. just throwin it out there

No i do not cook my rice in bulk as i eat it only once a day, do not really enjoy it, so the fresher the better. Also i do not do cardio post work out. I am having trouble buking right now so i only do cardio on my days off and once in the am a week. 3xweek

[eatrainrest]

No i do not cook my rice in bulk as i eat it only once a day, do not really enjoy it, so the fresher the better. Also i do not do cardio post work out. I am having trouble buking right now so i only do cardio on my days off and once in the am a week. 3xweek

ok cool at least your getting the right macros/frsh food. although you are bulking, i would still do fat burning cardio after a workout for at least 20 minutes, because this is when your body is in a glycogen depleted state, and by resorting to low intensity cardio will use fat as primary energy source. just compensate those calories burned with food and in turn you will have burned fat!

[Bradly1234]

I am curious as to exactly what should be consumed after strenous weightlifting (not cardio). I know whey protein and simple sugars are needed for immediate nutrient uptake by the muscles, but what foods/shake are ideal for this meal?

i basically want someone to tell me exactly what to eat after a workout

During my bulk, 46 weeks out of the year haha I enjoy this shake for the pwo

2 cups skim milk
2 scoops protein
1 cup raw oats
1 tbs natty pb
1/2 cup frozen berries of your choice


If iam feeling risky or have the money to buy pasteurized egg whites il throw in a couple servings of them as well as my creatine and glutamine.

[Bradly1234]

throw in a blender and enjoy!

[FallenWyvern]

During my bulk, 46 weeks out of the year haha I enjoy this shake for the pwo

2 cups skim milk
2 scoops protein
1 cup raw oats
1 tbs natty pb
1/2 cup frozen berries of your choice


If iam feeling risky or have the money to buy pasteurized egg whites il throw in a couple servings of them as well as my creatine and glutamine.

That looks good, yummy and way better for you than dextrose. I would only do about half of your serving for myself though.

My PWO is 30grams whey protein with 2 cups skim milk and a banana. Or I drink 1 1/2 cup egg whites with 3/4 cup of oats.

[M302_Imola]

High carb (refeed) day pwo: 1 banana and wash it down with 2 scoops ON whey w/ 1 cup raw oats shake

Low carb day pwo: 2 scoops ON whey w/ 1 cup raw oats shake

I grind up my oatmeal in the blender really finely then carry it to the gym with me in a container, and measure out 1 cup and add it to my protein shake.

[M302_Imola]

During my bulk, 46 weeks out of the year haha I enjoy this shake for the pwo

2 cups skim milk
2 scoops protein
1 cup raw oats
1 tbs natty pb
1/2 cup frozen berries of your choice


If iam feeling risky or have the money to buy pasteurized egg whites il throw in a couple servings of them as well as my creatine and glutamine.

I would leave the pb out, no since in slowing down digestion when you body is starved for nutrients pwo.

[Bradly1234]

ahh but it taste soooo good!

[eatrainrest]

it does, but you want nothing but fast absoption protein PWO... you dig it?

[F4iGuy]

I'm pickin up what yer puttin down

[M302_Imola]

ahh but it taste soooo good!

true! Save it for your before bed meal.