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Postworkout shake Recipe!
- Thread starter JKurz1
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Lifterforlife
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Skim milk ice cold, one scoop of vanilla ice cream, 2 scoops of Peach Mango GF Pro Whey isolate. Sometimes I will toss in a 1/2 banana.
trying2grow101
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I looked i actually use more like 28 oz of milk i was looking at the wrong measurement on the side of my blender but you guys are saying use skim milk instead?
Lifterforlife
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trying2grow101 said:
2% milk is fine.
Elliot TA et. al. Milk ingestion stimulates net muscle protein synthesis following resistance exercise. Med Sci Sports Exerc. (2006) 38(4):667-74.
PURPOSE: Previous studies have examined the response of muscle protein to resistance exercise and nutrient ingestion. Net muscle protein synthesis results from the combination of resistance exercise and amino acid intake. No study has examined the response of muscle protein to ingestion of protein in the context of a food. This study was designed to determine the response of net muscle protein balance following resistance exercise to ingestion of nutrients as components of milk. METHOD: Three groups of volunteers ingested one of three milk drinks each: 237 g of fat-free milk (FM), 237 g of whole milk (WM), and 393 g of fat-free milk isocaloric with the WM (IM). Milk was ingested 1 h following a leg resistance exercise routine. Net muscle protein balance was determined by measuring amino acid balance across the leg. RESULTS: Arterial concentrations of representative amino acids increased in response to milk ingestion. Threonine balance and phenylalanine balance were both > 0 following milk ingestion. Net amino acid uptake for threonine was 2.8-fold greater (P < 0.05) for WM than for FM. Mean uptake of phenylalanine was 80 and 85% greater for WM and IM, respectively, than for FM, but not statistically different. Threonine uptake relative to ingested was significantly (P < 0.05) higher for WM (21 +/- 6%) than FM (11 +/- 5%), but not IM (12 +/- 3%). Mean phenylalanine uptake/ingested also was greatest for WM, but not significantly. CONCLUSIONS: Ingestion of milk following resistance exercise results in phenylalanine and threonine uptake, representative of net muscle protein synthesis. These results suggest that whole milk may have increased utilization of available amino acids for protein synthesis.
****to edit this from Lyle McDonald on this very study.....Comparing skim milk, whole milk and skim milk containing the same number of calories as the whole milk; all the drinks were given one hour following resistance training. Following two different amino acid tracers, the researchers found that whole milk actually gave the greatest response in terms of muscular uptake of the aminos although the difference only reached statistical significance for one of the aminos examined. As well, the researchers noted a rather large variability in response between the different subjects and an explanation of the difference between the whole and skim milk trials was neither studied specifically nor given.
In any case, all three drinks successfully promoted protein gains following weight training and milk may provide a near ideal post-workout food in that it contains a combination of casein and whey (the ratio found in milk is 80% casein/20% whey) along with some simple sugars. This is in addition to a number of nutrients including dairy calcium (which some studies suggest impacts on fat loss and calorie partitioning).
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