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

[~SC~]

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

No matter how you slice it, it's a BAD idea.

You could employ MANY different BETTER ideas that would fit your "needs" better. PWO, our needs are all the same, that doesn't change.

Do as you wish however, of course.

~SC~

 

[~SC~]

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

Fruit is fructose.

Fructose does NOTHING to replinish MUSCLE glycogen.

Basically, it's useless for the intended purposes.

~SC~

 

[TRUEsoldier]

so in the basics, a PWO shake should be 50gram whey mix (roughly) with 40grams of dex(roughly), what else is good to add flavor and maintain what is good?
thanks again

 

[~SC~]

2 to 1 ratio of carbs to protein.

Focus pwo is glycogen replinishment, and carbs do that, not protein. Protein should never be higher than carbs, 2 part carbs (dex) to 1 part pro (isolate).

~SC~

 

[JKurz1]

PW shake = over-hyped...just my opinion...get a good meal in (quick carbs and protein) within the 1hr window and see how that works for you....if it doesn't switch back to the shake......

 

[JKurz1]

Fruit is fructose.

Fructose does NOTHING to replinish MUSCLE glycogen.

Basically, it's useless for the intended purposes.

~SC~

so, what exactly are frutis ok for SC? Do you consume? Which, if any?

 

[javaguru]

Fruit is fructose.

Fructose does NOTHING to replinish MUSCLE glycogen.

Basically, it's useless for the intended purposes.

~SC~

I have a shake consisting of 40g protein/aminos and 80g dextrose during my workout. I'm actually trying to replenish liver glycogen with my first post workout meal and depending on the choice of fruit will get variable amounts of fructose. Within an hour post workout I'll have another meal of chicken breast and a starchy carb or if dieting lean steak/chicken and veggies. These three meals will account for about 75%-80% of my carbs for the day. I've found a two pronged approach replacing both liver and muscle glycogen to be most effective.

 

[TRUEsoldier]

PW shake = over-hyped...just my opinion...get a good meal in (quick carbs and protein) within the 1hr window and see how that works for you....if it doesn't switch back to the shake......

I would like to do that bro, but given the place I am, there is no meal at that time! so when I get done working out, the only option I have is to take in a shake, but my problem now is that it is also right before I go to bed, which you should not put carbs in correct?

therefore what do I do, go with the shake with protein/dextrose, or do I go with the Protein/EFA shake??

thanks in advance

 

[orca]

Jkurz1, for some getting that meal between a half hour and an hour post workout isnt possible. I have my shake in the car when I get out of the gym, then within two hours get my last meal of the day.

SC, so tell us what you think the perfect shake is, sounds like 40grams of Whey and 80grams dextrose?

 

[serbyte]

Your body cannot handle you downing 80 grams of dextrose at once. From my research, I found that a mix of, .25g of dextrose , .25g of maltodextrin, and .25 g of whey protein, all per pound of Lean body weight. For me at 170 it equals out to about 85g of carbs and 42g of protein. The best way to drink it is to slam half of it, and then finish the rest within the same hour by sipping. I would also deffinatly suppliment at least 5 grams of creatine, and even arganine before taking the shake to increase storage of carbs. ALA is great too.