What should a Post Workout shake have?

[Ramcononer]

What should a Post Workout shake have in it? What am I looking for.
What am I looking for for a man and a woman in regards to a pwo shake.
we are both on a cutting diet which is in check and very clean.
I just want to make sure im taking the right stuff down after we lift.
currently we are both drinking a Met-rx shake right after with a bananna in it.
21g carbs 2g fat 34g protein

 

[YoungIntricateMuscle]

that is good enough.......the fats may not be so ideal because postworkout your goal is to feed your body with nutrients and amino acids as fast as possible to get your body out of catabolism, and fats slow down absorption. 2g is not too much to worry about though. Don't complicate it too much. Post workout shake should be 0 fats, hi gi carbs, and rapidly absorbed protein. Within 1 hour later you need a food meal anyway with slow absorbing protein, slow absorbing carbs, and fats to prolong anabolism.
If your food meal is far away from your postworkout shake, over 2 hours, then make sure met-rx has both a rapidly absorbing protein such as whey isolate, and a slow absorbing protein such as casein.

I would ditch the banana post workout and instead use it for your pre workout shake with some flax oil or anpb because the fructose and glucose in the banana will fill up muscle and liver glycogen, which will minimize muscle breakdown during your workout. Or better yet, to increase insulin sensitivity post-workout don't have a banana at all and fill up muscle glycogen 1 hour pre workout with complex carbs such as yams, oatmeal, buckwheat, and brown rice.

 

[Ramcononer]

that is good enough.......the fats may not be so ideal because postworkout your goal is to feed your body with nutrients and amino acids as fast as possible to get your body out of catabolism, and fats slow down absorption. 2g is not too much to worry about though. Don't complicate it too much. Post workout shake should be 0 fats, hi gi carbs, and rapidly absorbed protein. Within 1 hour later you need a food meal anyway with slow absorbing protein, slow absorbing carbs, and fats to prolong anabolism.
If your food meal is far away from your postworkout shake, over 2 hours, then make sure met-rx has both a rapidly absorbing protein such as whey isolate, and a slow absorbing protein such as casein.

I would ditch the banana post workout and instead use it for your pre workout shake with some flax oil or anpb because the fructose and glucose in the banana will fill up muscle and liver glycogen, which will minimize muscle breakdown during your workout. Or better yet, to increase insulin sensitivity post-workout don't have a banana at all and fill up muscle glycogen 1 hour pre workout with complex carbs such as yams, oatmeal, buckwheat, and brown rice.

The Met-rx has both slow and rapid proteins so I guess its a good choice. I dont usually drink a pre work out shake but how bad is the banana post work out? I put it in the shake cuz it makes it delicious.

 

[menkio]

i put banana's in my preworkout shake, just for taste, post workout i can't see it hurting, but sometimes to much is really to much. Esp if the whole idear is cutting, you have to look at everything you do in life, everything you eat, you have to always be thinking of shaving a little off here, a little off here.. not what to add here, what can i get away with here..

lol, roar

 

[YoungIntricateMuscle]

just buy banana flavoring. same thing, but it has 4g dextrose per teaspoon which is perfect for postworkout, can get it here - http://www.naturesflavors.com/product_info.php?cPath=21&products_id=3166 1 teaspoon can get the job done.

or if you don't feel like buying online, just use 1/2 banana and then eventaully 1/4 banana to keep the good taste

 

[Ramcononer]

my question really is what is the negative effect of the banana?

 

[YoungIntricateMuscle]

fructose.............fructose stores in the liver as glycogen and stores as fat later if it is not used up......that's why it better to use it preworkout.........there is not too much fructose to really worry about if its just one banana and no other fructose or lactose sources througout the day

 

[rykertest]

A good read regarding the impact of bananas/fruit in general and fructose.

https://wellsuite.com/lowndescounty...ycemic_load.htm

 

[Jimbo15]

my question really is what is the negative effect of the banana?

Bananas are also very calorie dense. I try to avoid them when cutting, unless im getting too sore and need the potassium. If you are doing a fruit shake, however, you can drop the banana for a kiwi. Kiwis have about half the calories, twice the fiber, and about 100mg more potassium.

 

[OMEGA]

2 scoops unflavored Sweet Whey
2 scoops Muscle Milk
1 scoop G-covery