Post workout shake???

**SIM5** · 10-27-2010, 07:04 AM

Hi all,

How does this sound for a post workout shake???

1 Small Banana
20g Oats
20g Dextrose
40g Whey

all blended together,

also if i have the shake at 2 and my tea at 5.30 should I eat something in the middle, I'm currently trying to cut a little before a clean bulk,

Cheers

**scotty51312** · 10-27-2010, 08:13 AM

The shake looks good to me. Good split of fast and slow carbs. If you have your shake at 2 you need to be eating real food around 3. PWO shake is great for a post workout insulin spike but whey digests very fast when you take it PWO. I'd recommend eating lean protien and more complex carbs no more than 90 minutes after working out.

**gbrice75** · 10-27-2010, 11:52 AM

I'd do double the oats and to hell with the dextrose - i've never been a fan of consuming pure sugar, no matter when it is.

**SIM5** · 10-27-2010, 02:48 PM

thanks for the answers,

40g of Oats and a banana it is then with the whey,

What does anyone think of quark as a source of protein for meals???, its macros are very similar to cottage cheese, I have been buying 250g pots of it.

**gbrice75** · 10-27-2010, 05:10 PM

Originally Posted by SIM5

thanks for the answers,

40g of Oats and a banana it is then with the whey,

What does anyone think of quark as a source of protein for meals???, its macros are very similar to cottage cheese, I have been buying 250g pots of it.

I just reread - I missed the part about cutting the first time around. DEFINITELY don't do the dextrose on a cut, lol! What does 40g of oats equate to in cups? I'd say do 1/2 cup oats in your shake. How many grams of protein is this shake? 1 scoop of whey, about 25g?

**SIM5** · 10-28-2010, 04:14 AM

I think 50-60 grams of oats is about half a cup (the type you drink coffee out of) and Ive been putting in 1 and half scoops of whey which is 35 grams of protein not 40 like i said in my original post,

whats you opinion on cous cous as a carb source???

**scotty51312** · 10-28-2010, 09:18 AM

I also missed the part about cutting BEFORE a clean bulk. Cous cous would be an acceptable carb source only if it was whole wheat cous cous. me and gb differ on our views of pwo carb sources, Probably because i have a sweet tooth and my 25g's of dextrose is my guilty pleasure usually in the form of sweet tarts with my PWO shake. But if you're cutting complex carbs would be better for keeping insulin levels more stable.

**BrysZ** · 10-28-2010, 10:36 AM

How about a...

1/2 cup Quaker Oats
1 Banana
40g of Whey Protein

...for a post workout shake?

**gbrice75** · 10-28-2010, 11:35 AM

Originally Posted by SIM5

I think 50-60 grams of oats is about half a cup (the type you drink coffee out of) and Ive been putting in 1 and half scoops of whey which is 35 grams of protein not 40 like i said in my original post,

whats you opinion on cous cous as a carb source???

Sounds good regarding the shake. As for cous cous - I believe it's a whole grain food, right? If so, you're gtg. I personally like lentils.