What Your Post Workout Meal/Shake?

[cnelson09]

List your post workout meal/shake, im just trying to get some new ideas for myself.

[natenator]

8oz steak, 8oz yams.

[rickyboy36]

List your post workout meal/shake, im just trying to get some new ideas for myself.

Immediatley after my workout ill have 100g of gatorade with 2 scoops of whey.Drink half right away,then drink the other half 15mins later

Ill have a meal 1 hour after that that consits of complexe carbs and a lean protein source...like 6 ounces of chicken and rice.I alos have tunaburgers that include oatmeal.ALWAYS stay away from fat in this meal.The insulin spike from your shake will shuttle the fat to your fat cells(adipose tissue) and you dont want that.

[Andre]

I have 2 scoops after my workouts... this stuff is amazing!!!

Really good price @ about $10 per pound!

http://www.mvpnutrition.com/PowerMassXtreme.html

http://www.mvpnutrition.com/Images/PMXF.jpg
http://www.mvpnutrition.com/Images/PowerMassMVP.jpg

[cnelson09]

Thanks guys

[Scaffer]

42g whey iso
10g glutamine
5g creatine mono
1whole egg(keto diet)

[#8]

42g Whey isolate (Whey2)
70g Dex

:)

[Ritch]

3 scoops of gatoraed (100grams of carbs approx)
40 ish grams of protein powder, right now using an isolate, but usually concentrate
5-10 grams of creatine
2.5 grams of taurine (when using clen)

[5151]

Immediatley after my workout ill have 100g of gatorade with 2 scoops of whey.Drink half right away,then drink the other half 15mins later

Ill have a meal 1 hour after that that consits of complexe carbs and a lean protein source...like 6 ounces of chicken and rice.I alos have tunaburgers that include oatmeal.ALWAYS stay away from fat in this meal.The insulin spike from your shake will shuttle the fat to your fat cells(adipose tissue) and you dont want that.

Staying away from fat postworkout is an old wives tale

[5151]

post workout I just go for a scoop or two of protein in some chocolate milk and scoop of creatine.

[varking]

Staying away from fat postworkout is an old wives tale

I think so too..

[rickyboy36]

Staying away from fat postworkout is an old wives tale


Bro..what makes you think that??Please tell me what logic makes you come up with this..Im all ears..

If you understand how insulin works i doubt you would be saying this.The same principle lays behind the fact that when you inject yourself with insulin,do not ingest fat,cause the insulin will shuttle the fat into your fat stores

[O-Train]

Personally I would avoid fat and fiber directly following exercise. Not because the fat would be stored, for other reasons.

[#8]

Bro..what makes you think that??Please tell me what logic makes you come up with this..Im all ears..

If you understand how insulin works i doubt you would be saying this.The same principle lays behind the fact that when you inject yourself with insulin,do not ingest fat,cause the insulin will shuttle the fat into your fat stores

i think this does hold some truth. i cant imagine having a fatty food source in a PWO shake. i thought the whole idea behind whey and high glycemic carbs was about instant digestion. even ingesting a small amount of fat would slow absorption and interfere with the slin spike that aids in absorption.....

[tex]

80gm protein powder and 100gm gatorade powder.....then a nice big meal 1 hour later

[rickyboy36]

Personally I would avoid fat and fiber directly following exercise. Not because the fat would be stored, for other reasons.

Yes of course.You want fast absorption immediatley after.You need to take advantage of this so called WINDOW OF OPPORTUNITY).But i was also speaking about the meal you have afterwards your shake.The insulin spike is still there and you want to avoid fats for two reasons:One,you want to continue replenishing glycogen stores in the muscle at a somewhat fast rate and second fat will serve no purpose here and will be shuttled into your adipose tissue cause of the spike

[5151]

Bro..what makes you think that??Please tell me what logic makes you come up with this..Im all ears..

If you understand how insulin works i doubt you would be saying this.The same principle lays behind the fact that when you inject yourself with insulin,do not ingest fat,cause the insulin will shuttle the fat into your fat stores

there was a study done recently comparing whole milk vs skim milk post workout. Whole milk produced better results despite calories being equal and protein being higher in the skim milk group.

Most likely you still have some fat in your gut from previous meals postworkout anyway.

[5151]

Milk ingestion stimulates net muscle protein synthesis following resistance exercise.
Elliot TA, Cree MG, Sanford AP, Wolfe RR, Tipton KD.

Metabolism Unit, Shriners Hospitals for Children and Department of Surgery, The University of Texas Medical Branch, Galveston, TX, USA.

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&#37; 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.

thats the abstract im referring to

[5151]

i think this does hold some truth. i cant imagine having a fatty food source in a PWO shake. i thought the whole idea behind whey and high glycemic carbs was about instant digestion. even ingesting a small amount of fat would slow absorption and interfere with the slin spike that aids in absorption.....

instant digestion especially in regards to protein is a pipe dream which is why your preworkout meal is really just as if not more so important that your postworkout meal. carbs postworkout should be seen as a way to replenish your glycogen stores not to spike insulin which in itself offers no real benefit as muscle contraction accomplishes what you think the insulin spike is providing.



Determinants of post-exercise glycogen synthesis during short-term recovery.
Jentjens R, Jeukendrup A.

Human Performance Laboratory, School of Sport and Exercise Sciences, University of Birmingham, Edgbaston, Birmingham, UK.

The pattern of muscle glycogen synthesis following glycogen-depleting exercise occurs in two phases. Initially, there is a period of rapid synthesis of muscle glycogen that does not require the presence of insulin and lasts about 30-60 minutes. This rapid phase of muscle glycogen synthesis is characterised by an exercise-induced translocation of glucose transporter carrier protein-4 to the cell surface, leading to an increased permeability of the muscle membrane to glucose. Following this rapid phase of glycogen synthesis, muscle glycogen synthesis occurs at a much slower rate and this phase can last for several hours. Both muscle contraction and insulin have been shown to increase the activity of glycogen synthase, the rate-limiting enzyme in glycogen synthesis. Furthermore, it has been shown that muscle glycogen concentration is a potent regulator of glycogen synthase. Low muscle glycogen concentrations following exercise are associated with an increased rate of glucose transport and an increased capacity to convert glucose into glycogen.The highest muscle glycogen synthesis rates have been reported when large amounts of carbohydrate (1.0-1.85 g/kg/h) are consumed immediately post-exercise and at 15-60 minute intervals thereafter, for up to 5 hours post-exercise. When carbohydrate ingestion is delayed by several hours, this may lead to ~50&#37; lower rates of muscle glycogen synthesis. The addition of certain amino acids and/or proteins to a carbohydrate supplement can increase muscle glycogen synthesis rates, most probably because of an enhanced insulin response. However, when carbohydrate intake is high (> or =1.2 g/kg/h) and provided at regular intervals, a further increase in insulin concentrations by additional supplementation of protein and/or amino acids does not further increase the rate of muscle glycogen synthesis. Thus, when carbohydrate intake is insufficient (<1.2 g/kg/h), the addition of certain amino acids and/or proteins may be beneficial for muscle glycogen synthesis. Furthermore, ingestion of insulinotropic protein and/or amino acid mixtures might stimulate post-exercise net muscle protein anabolism. Suggestions have been made that carbohydrate availability is the main limiting factor for glycogen synthesis. A large part of the ingested glucose that enters the bloodstream appears to be extracted by tissues other than the exercise muscle (i.e. liver, other muscle groups or fat tissue) and may therefore limit the amount of glucose available to maximise muscle glycogen synthesis rates. Furthermore, intestinal glucose absorption may also be a rate-limiting factor for muscle glycogen synthesis when large quantities (>1 g/min) of glucose are ingested following exercise.

Spiking of insulin may be beneficial if you are an endurance athlete and need to recover for another bout and cannot cram enough carbs down your throat in the allotted amount of time. For people who want to look good naked being properly feed is sufficient.

[IronRobi]

2 scoops vanilla protein powder
1 scoop orange gatorade powder
1 scoop dextrose
1 scoop creatine mono
1 scoop glutamine


Now that I'm on the summer diet:
2 scoops vanilla protein
1 packet orange metamucil
hahaha

[rickyboy36]

instant digestion especially in regards to protein is a pipe dream which is why your preworkout meal is really just as if not more so important that your postworkout meal. carbs postworkout should be seen as a way to replenish your glycogen stores not to spike insulin which in itself offers no real benefit as muscle contraction accomplishes what you think the insulin spike is providing.



Spiking of insulin may be beneficial if you are an endurance athlete and need to recover for another bout and cannot cram enough carbs down your throat in the allotted amount of time. For people who want to look good naked being properly feed is sufficient.

First of all bro..i could pull out 1000 studies that state the contrary and which favor what im saying.I just dont feel like doing that..buti m sure you know they are there.

Spiking insulin has other advantages too,which i forgot to mention earlier.After a grueling workout your CORTISOL levels are pretty much through the roof.Cortisol canabalizes muscle bro,and you need to get rid of this unwanted hormone in your body.The presence of Insulin does that.The higher and the quicker the spike..the faster cortisol is eliminated.

Alos what you need to know(many many studies have shown this and if you really need to see these studies,ill get them for you) is that you have 1 hour or so after a workout to take advanatage of an opportunity your body gives you.This is the time where you want to repair and replenish your muscles.Carbs at this time is more important than protein hence the bigger ratio.But even after this one hour is over,you still have the chance to heal and repair.Your body is like a sponge a this time.WHY GIVE IT FAT??You have 4-5 other meals to do that.Give it what it needs at those specific times of the day.....

[Ritch]

Ah, 5151 is back stiring up the pot playing devil`s advocate until we all tear each other`s hair off our heads... I just don`t like the precision you mention of 1 or 2 scoops of protein with some chocolate milk. And wouldn`t bother with the milk studies you provided with. Milk is NOT the ideal post workout drink so comparing which is best has absolutely not merit for a bodybuider my friend. And also think combining fats with the carbs is a bad idea, why the hell would you want to slow the absorption rate of one of the meals you want in the body the quickest? The goal here, is fast absorption to hit another meal soon. So much I beleive in this theory, I hit another high glycemic meal 2 hours later with whey again, and have done otherwise and dosen`t work as good for me. Then 2-3 hours later I have the chicken and rice. But then it`s a question of seeing what works best for you.

[O-Train]

30g Whey Protein
9g BCAA's
60g Dextrose
5g Creatine Monohydrate

[5151]

First of all bro..i could pull out 1000 studies that state the contrary and which favor what im saying.I just dont feel like doing that..buti m sure you know they are there.

Not quite sure which point your talking about here? The fact that an insulin spike isn't necessary or that fat doesn't have to be avoided. Anyway I would appreciate if you could post up just an abstract or two as I obviously haven't read everything on the subject and with no school and no work more reading is always appreciated:)


Spiking insulin has other advantages too,which i forgot to mention earlier.After a grueling workout your CORTISOL levels are pretty much through the roof.Cortisol canabalizes muscle bro,and you need to get rid of this unwanted hormone in your body.The presence of Insulin does that.The higher and the quicker the spike..the faster cortisol is eliminated.
Fair enough this point is valid. The thing is the amount of insulin needed to do this is probably much less than you think. I'm thinking of a few studies in particular that illustrate that pretty much 20g of whey preworkout was more than sufficient to raise insulin to these levels but looking at the abstracts they don't provide the numbers I'm looking for.
But Alan Aragon pretty much kills the whole arguement with far more references then I can add. Check the view the sample issue button this page:
http://www.alanaragon.com/researchreview. Pages 2-5. It's free to download.

Alos what you need to know(many many studies have shown this and if you really need to see these studies,ill get them for you) is that you have 1 hour or so after a workout to take advanatage of an opportunity your body gives you.This is the time where you want to repair and replenish your muscles.Carbs at this time is more important than protein hence the bigger ratio.But even after this one hour is over,you still have the chance to heal and repair.Your body is like a sponge a this time.WHY GIVE IT FAT??You have 4-5 other meals to do that.Give it what it needs at those specific times of the day.....
I agree and the second abstract I posted in this thread summarizes the whole 2-part process of glycogen resynthesis. Also note that within that first 30-60 mins the process takes place without insulin. I'm not saying fat is necessary in this window at all but **** if all you got is 2&#37; milk it ain't gonna affect you AT ALL.

Ah, 5151 is back stiring up the pot playing devil`s advocate until we all tear each other`s hair off our heads... :) School's out and I don't have a summer job yet, I've got to do something. And hey I haven't called anyone a retard or a douche bag so that's got to be worth something
I just don`t like the precision you mention of 1 or 2 scoops of protein with some chocolate milk. A scoop or two is more dependent on fitting in with the rest of my diet. I just go through 2 litres of chocolate milk a week over 4 workouts.

And wouldn`t bother with the milk studies you provided with. Milk is NOT the ideal post workout drink so comparing which is best has absolutely not merit for a bodybuider my friend.
I agree milk postworkout may not be for everyone (lactose intolerant people and those who simply cannot stomach it post workout-I've always stated my belief is that the best diet is one that can be stuck to) however it does offer re hydration benefits that are often overlooked. Actually I believe milk out performed powerade/gatorade in the re hydration realm however I suspect if whey protein was added to the powerade it would be the same and weight lifting isn't really as dehydrating as endurance exercise. Obviously I have to attach an abstract.



Roy BD. Milk: the new sports drink? A Review. J Int Soc Sports Nutr. 2008 Oct 2;5:15

There has been growing interest in the potential use of bovine milk as an exercise beverage, especially during recovery from resistance training and endurance sports. Based on the limited research, milk appears to be an effective post-resistance exercise beverage that results in favourable acute alterations in protein metabolism. Milk consumption acutely increases muscle protein synthesis, leading to an improved net muscle protein balance. Furthermore, when post-exercise milk consumption is combined with resistance training (12 weeks minimum), greater increases in muscle hypertrophy and lean mass have been observed. Although research with milk is limited, there is some evidence to suggest that milk may be an effective post-exercise beverage for endurance activities. Low-fat milk has been shown to be as effective, if not more effective, than commercially available sports drinks as a rehydration beverage. Milk represents a more nutrient dense beverage choice for individuals who partake in strength and endurance activities, compared to traditional sports drinks. Bovine low-fat fluid milk is a safe and effective post exercise beverage for most individuals, except for those who are lactose intolerant. Further research is warranted to better delineate the possible applications and efficacy of bovine milk in the field of sports nutrition.
Again my point here isn't necessarily that milk is better postworkout but rather that for most it's just as good.


And also think combining fats with the carbs is a bad idea, why the hell would you want to slow the absorption rate of one of the meals you want in the body the quickest? The goal here, is fast absorption to hit another meal soon. So much I beleive in this theory, I hit another high glycemic meal 2 hours later with whey again, and have done otherwise and dosen`t work as good for me. Then 2-3 hours later I have the chicken and rice. But then it`s a question of seeing what works best for you.
Fat will not affect glycogen re synthesis to the degree it makes any sort of difference. Besides you aren't retraining the same muscle group the next day anyway and even if you were it doesn't seem to matter.


Adding fat calories to meals after exercise does not alter glucose tolerance.
Fox AK, Kaufman AE, Horowitz JF.

Division of Kinesiology, The University of Michigan, Ann Arbor, MI 48109-2214, USA.

A single session of exercise increases insulin sensitivity for hours and even days, and dietary carbohydrate ingested after exercise alters the magnitude and duration of this effect. Although increasing systemic fatty acid availability is associated with insulin resistance, it is uncertain whether increasing dietary fat availability after exercise alters the exercise-induced increase in insulin sensitivity. The purpose of this study was to determine whether adding fat calories to meals after exercise alters glucose tolerance the next day. Seven healthy men cycled 90 min at 66 +/- 2% peak oxygen uptake followed by a maximum of five high-intensity intervals. During the hours after exercise, subjects ingested three meals containing either low-fat (5% energy from fat) or high-fat (45% energy from fat) foods (Low-Fat and High-Fat groups, respectively). Each diet contained the same amount of carbohydrate and protein. An oral glucose tolerance test was performed the next morning. Muscle glycogen and intramuscular triglyceride (IMTG) concentrations were measured in muscle biopsy samples obtained immediately before exercise and the next morning. The day after exercise, muscle glycogen concentration was identical in High-Fat and Low-Fat (393 +/- 70 and 379 +/- 38 mmol/kg dry wt). At the same time, IMTG concentration was approximately 20% greater during High-Fat compared with Low-Fat (42.5 +/- 3.4 and 36.3 +/- 3.3 mmol/kg dry wt; P < 0.05). Despite the addition of approximately 165 g of fat to meals after exercise ( approximately 1,500 kcal) and a resultant elevation in IMTG concentration, glucose tolerance was identical in High-Fat and Low-Fat (composite index: 8.7 +/- 1.0 and 8.4 +/- 1.0). In summary, as long as meals ingested in the hours after exercise contain the same carbohydrate content, the addition of approximately 1500 kcal from fat to these meals did not alter muscle glycogen resynthesis or glucose tolerance the next day.

I didn't post that original milk study to advocate including fat in your postworkout shake as I think way more research needs to be done in that particular area(ie was the benefit inherent to milk fat or just fat in general) before I'm drinking cream after my workout. I just wanted to point out that fat post workout isn't going to effect anything. You can see from my postworkout shake that I didn't go out of my way to include fat. Eating enough carbs is all that really matters.
Oh and hey Ritch long time no debate how goes things?


All of the shit I have contributed to this thread probably has little practical application other than you don't need to fear milk or fat post workout but it's not necessary either. Call it useless incessant wanking but **** I find it interesting.