Looking for a good PWO meal

[jimmyinkedup]

oh and to clarify by PWO meal you meant meal instead of a shake ..not meal immeaditely following the PWO shake etc... correct?

[Cavallino]

oh and to clarify by PWO meal you meant meal instead of a shake ..not meal immeaditely following the PWO shake etc... correct?

correct, thanks

guess i'm going to go with the shake on this one.

[fit4ever180]

I mix my whey/soy/casein powder mixture with 250g of white rice, 20g oats, and 1 cup of ff cottage cheese for my PWO meal/shake ... I eat it while I'm at the gym, so I soon as drop the last weight/get done with cardio, I'm eating, not drinking..

Nobody has tried soy? Soy powder absorbs almost as quickly as whey... and the negative hype about estrogen related sides from consuming soy is BS...

[richtries]

im also a big fan of the real food only.....

1 banana
1 scoop of whey
1 cup of oats
6 egg whites
a splash of semi skimmed milk
ice

this is the PWO shake im using on a cutting regime, hence no simple carbs, the banana is for taste and the potassium, should i drop or replace this?

also is the protein from the egg whites likely to be absorbed quick enough, or should i drop this for an extra scoop of whey?

[fit4ever180]

im also a big fan of the real food only.....

1 banana
1 scoop of whey
1 cup of oats
6 egg whites
a splash of semi skimmed milk
ice

this is the PWO shake im using on a cutting regime, hence no simple carbs, the banana is for taste and the potassium, should i drop or replace this?

also is the protein from the egg whites likely to be absorbed quick enough, or should i drop this for an extra scoop of whey?

I think it's pretty good... 90% of milk protein comes as a form of casein, but I'd throw in a 1/2 cup of ff cottage cheese for another 13g... egg whites absorb at a rate of 1.4g per/hr, so you're providing a longer supply of protein, which imo is the way to go... If it's working for you, don't fix it!

[richtries]

I think it's pretty good... 90% of milk protein comes as a form of casein, but I'd throw in a 1/2 cup of ff cottage cheese for another 13g... egg whites absorb at a rate of 1.4g per/hr, so you're providing a longer supply of protein, which imo is the way to go... If it's working for you, don't fix it!

cool . . . hard to tell if its working but don´t you need protein with quick absorption in your PWO in order to change as quickly as possible your body from catabolic to anabolic state . . .

Am interested to know where you found your info on protein absorption rates, searched but cant find a table or anything?

[fit4ever180]

cool . . . hard to tell if its working but don´t you need protein with quick absorption in your PWO in order to change as quickly as possible your body from catabolic to anabolic state . . .

Am interested to know where you found your info on protein absorption rates, searched but cant find a table or anything?

I'm not really sure where I found it at (google protein absorption rates, protein synthesis, or absoprtion rates for <food item>... I've been searching that topic for awhile now and have yet to come across any table that provides a specific breakdown of numerous protein sources... I have only found a few of the absoprtion rates, but the ones I have found are in published journal articles and generally only discuss 1 or 2 types of protein... Many also look at other aspects in other organisms, so they do not apply to humans and are likely of no use towards our objectives...

[mustang331]

and the negative hype about estrogen related sides from consuming soy is BS...

Really?? How do we know this? Everything I read says in moderation its fine, but if you eat it excessively it will increase estrogen..

[fit4ever180]

Really?? How do we know this? Everything I read says in moderation its fine, but if you eat it excessively it will increase estrogen..

Nearly everything in moderation is alright... I'll find some of lit for you later, but there is controversy from both sides for sure. The most recent studies I've read support the use of so and negate the acclaimed negative side effects.... I'll get back to you on this...