Rate My Post WO Shake. 1-10.

[SprtNVolcoM]

On a scale of one through ten, Rate my post workout protien shake. Here we go ...

16oz 1% milk, 2scp Protien, 1/2cup raw oat bran, 1/2cup cottage cheese, 1/2cup blueberries, 1teasp cinnoman, 2scp CarbO Gain (47gmalto/8gdextros mix).

Macro Break down:
Total Cals: 1218cals
Protien: 95g
Carbs: 178g
Fiber: 13g
Fat: 14

The fat content will be higher because i always usually have 3 fish caps with my shakes. So we'll say fat content is around 17g including the fish.

What do you think ... 1-10??

I took your guys advice. I took 46g protien & 100g carbs (malto/dextro) in water ... loved it. I thought I would be full afterwards and not able to eat another meal in. 1hr later I had a home made chicken, rice, & bean burrito & jalopinoe (sp) pinto beans with a little sprinkle of fat free cheese one top.

Usually after drinking the previous shake, I was full for a couple hours (obviously) & not real excited about the next meal to come, but I got in an extra meal today ... comfortably.

Thanks!

 

[Blown_SC]

Good to see you got it sorted out....

Throw some leucine into the mix pre and PWO...

 

[UncleL0925]

Here is all you need to know -

High Glucose Polymer and Whey protein Isolate (2:1 ratio)

1 hour later - Complex Carbohydrate, Whole food source protein (low fat) - Vegtable

when you say that you do 25 grams of whey isolate, and 60 grams high glucose polymer (like dextrose), does that satisfy the 3 to 1 carb/protein ratio as far as calories are concerned? Obviously, it's not when you look at grams but maybe I don't understand the 3/1 ratio.

I read a reasearch paper on nutrient timing that is published and available on this website: http://www.strong-research.com/article.php?article_id=22

Have any of you heard of this and do you also have anything that you can refer me to if you are suggesting a 2/1 carb/protein ratio?

Thanks!

 

[DirkMoneyshot]

I'm not understanding what you want to know.

For every gram of carbohydrates you take in, You should have 2x the amount of carbohydrates grams. The ratio has nothing to do with the kcals.

 

[UncleL0925]

So you're saying 2 grams of carbs for every protein post workout. If it has nothing to do with calories (which is where I was confused), where did you get the 2/1 ratio? What I've read says 3/1 carbs to protein backed by research(I posted the link where part of it is found - the rest is in the book). Is there research that supports the 2/1 that you are in favor of or just opinion based on experience?

Thanks...

 

[DirkMoneyshot]

In my experience for bodybuilders and weight lifters - the 2/1 ratio is better in my opinion. If you were doing lots of aerobic work or volume and reps, i could understand the 3/1 more. More importantly then the ratio is the need to give yourself quality foods PW.

Don't worry if it doesn't work out exactly. You'll still grow

 

[UncleL0925]

thanks

 

[Dlove]

Stupid question but I dont know. You guys got shakes with dextrose? I use ees whey isolate and mix it with milk and a green apple.

 

[DirkMoneyshot]

Stupid question but I dont know. You guys got shakes with dextrose? I use ees whey isolate and mix it with milk and a green apple.

This wouldn't be my ideal PW meal.

 

[Popichulo]

This wouldn't be my ideal PW meal.

Agrees 2 Caseinate sources in a PWO shake means slooooooooowwww absorption we want FAST!

 

[RichGenetics]

I have always had good results with Maltodextrin post workout. I have never tried to used Dextrose, but I have it on hand.

Should I skip the Malto & go with the Dextrose, & if so, why? I'm not big on sugars of any kind. I'm trying to stay as lean as possible, and dextrose just scares me because its straight suger.

 

[DirkMoneyshot]

PW simple sugars are the prefered source. You won't hurt yourself using dextrose.