Can someone give me the perfect recipe for a post workout shake.

[orca]

It is while I am off and just need to maintain so I dont need a recipe for a shake with chocolate syrup and hamburger in it.

How about a 50g protein shake with half a cup of oats blended????

Karma for the experts help.

 

[FigureSkater]

1 scoop nitro tech, 1 tbsp natty peanut butter, 1/2 a banana....water, ice, blend. (That can obviously be doubled if your caloric intake is higher than mine.)

 

[reelbig004]

40 grams isolate
40 grams dextrose

Dont want the slow digesting oats or anpb imo

 

[ZKaudio]

nitro tech?

serious bro, just get a basic whey protein
then, 20g whey w/ small scoop of oats 1hr before workout, 40g whey w/ 40g dextrose post workout... add creatine/glut peptides/etc whatever you want in the post workout shake... the dextrose will induce insulin response and aid in uptake of whatever fun stuff you put in it.

 

[psychedout]

1 scoop nitro tech, 1 tbsp natty peanut butter, 1/2 a banana....water, ice, blend. (That can obviously be doubled if your caloric intake is higher than mine.)

Natty peanut butter in the PWO shake is a bad idea. Same with the banana.

Why?

-ANPB -- you do not want fat riding your insulin spike into muscles. Mixing fat and carbs in the same meal is the ultimate diet sin.

-Banana -- restoring liver glycogen PWO is not ideal and the hit of glucose to your muscles is way too slow. Substitute 30-70 grams dextrose depending on your weight/goals.

 

[FigureSkater]

Natty peanut butter in the PWO shake is a bad idea. Same with the banana.

Why?

-ANPB -- you do not want fat riding your insulin spike into muscles. Mixing fat and carbs in the same meal is the ultimate diet sin.

-Banana -- restoring liver glycogen PWO is not ideal and the hit of glucose to your muscles is way too slow. Substitute 30-70 grams dextrose depending on your weight/goals.

Not based on my individual needs it's not a bad idea.

 

[ZKaudio]

no matter what the needs, you don't want to combine a fat and a sugar post w/o.

 

[javaguru]

I have a whey shake(50g protein) and a bowl of mixed fruit(about 50g carbs).

 

[TRUEsoldier]

Natty peanut butter in the PWO shake is a bad idea. Same with the banana.

Why?

-ANPB -- you do not want fat riding your insulin spike into muscles. Mixing fat and carbs in the same meal is the ultimate diet sin.

-Banana -- restoring liver glycogen PWO is not ideal and the hit of glucose to your muscles is way too slow. Substitute 30-70 grams dextrose depending on your weight/goals.

ah shit, so granola is not a good thing to put in a shake post workout, if you really like the PB in it!!!

 

[JKurz1]

Fats slow the absorption (aka insulin spike), that's what they are referring to. Personally, I havent had a PW shake in months.....I just make sure to get a meal in within the 1hr window......something easily digestable.