Okay, to start off, im a tight wad, I dont have alot of extra spending cash and so I dont like to spend what extra cash I have on suppliments..IE: Dex for PWO shake

now to my question,

For my PWO shake, I have been having 2 servings of Ons 100% whey with skim milk and natty PB. and eating a large banana along side.

I have a small stock pile of equate weight loss shakes that have been gathering dust for the past 5 months and got to thinking about using one of those instead with alittle added whey protien. (might as well use them)

I am cutting, so keep that in mind.. here are the macros on the equate shake:

cals 220
total fat 3g
sat fat 0.5g
sodium 240mg
potassium 720mg
total carbs 40g
dietary fiber 5g
sugars 29g
protien 10g

I keep my sodium levels really really low so the sodium in this doesnt really bother me, I figure the simple carbs are good..

Any input?

I just finished reading this article:

Post workout window of opportunity (http://www.abcbodybuilding.com/windowofopportunity.php)

It may help. As I've read quite often, the best carb post workout is high GI for quickest absorption. This is a time when you want a spike in insulin..... The article I link to is pretty detailed about the post workout nutrition. I personally use dextrose because it absorbs very quickly and blunts that catabolic state after a workout....

k

Honestly, I wouldn't use the natty PB. It is mostly fat calories, and you do not want fat in a PWO shake. I would suggest adding some sort of high-GI sugar, or another banana.

Banana's are pretty cheap, so you could eat two with your PWO shake.

I use 1 scoop ON Whey, 1 cup skim milk, and a banana. That's roughly going to be about 40 g carbs and 30 g protein. Adding another banana would balance it out. You don't need more than 40 g protein, it will most likely go to waste. 2:1 ratio of simple carbs: protein is optimal in the PWO shake.

I've considered adding a tablespoon or two of hershey's chocolate syrup to mine instead of a banana. It's a lot of simple carbs, too.

Okay, to start off, im a tight wad, I dont have alot of extra spending cash and so I dont like to spend what extra cash I have on suppliments..IE: Dex for PWO shake

now to my question,

For my PWO shake, I have been having 2 servings of Ons 100% whey with skim milk and natty PB. and eating a large banana along side.

I have a small stock pile of equate weight loss shakes that have been gathering dust for the past 5 months and got to thinking about using one of those instead with alittle added whey protien. (might as well use them)

I am cutting, so keep that in mind.. here are the macros on the equate shake:

cals 220
total fat 3g
sat fat 0.5g
sodium 240mg
potassium 720mg
total carbs 40g
dietary fiber 5g
sugars 29g
protien 10g

I keep my sodium levels really really low so the sodium in this doesnt really bother me, I figure the simple carbs are good..

Any input?
Dextrose is one of the cheapest things you can buy. In fact, cut the milk out and peanut butter out. Dextrose, water and whey will be way cheaper and more optimal than your current concoction.

BTW Milk is not a high GI nor high GL food. Bananas are fine and cheap, but most proteins have some potassium in the mix. Not to mention, since we are talking optimal here, bananas are around 70 on the GI scale where dextrose (glucose/dextroglucose) is a solid 100.

Dextrose is very cheap. A 10lb box will cost you <$17 shipped and will last you anywhere from 6 months to a year if you are using it right. Let's say you work out 365 days a year. At 6 months dextrose will cost you less than $.10 a serving and less than $.05 a serving if it lasts you a whole year. I leave room for error b/c everyone has their different ratios.

I just finished reading this article:

Post workout window of opportunity (http://www.abcbodybuilding.com/windowofopportunity.php)

It may help. As I've read quite often, the best carb post workout is high GI for quickest absorption. This is a time when you want a spike in insulin..... The article I link to is pretty detailed about the post workout nutrition. I personally use dextrose because it absorbs very quickly and blunts that catabolic state after a workout....

k

WOW, that article was extremely informative. I just recently started adding dextrose to my post workout Whey shake. Makes me really glad that I did.

I was totally unaware that besides aiding protein synthesis that the insulin spike from the dextrose would help reverse increased levels of cortisol after an intense workout.

Jbob, I agree with what's been said. Ditch the peanut butter and milk. Not optimal. The banana isn't really a fast enough carb. A 10 lbs bag of dextrose is $10. It lasts a damn long time, and you dex and whey shake will be work out to be both cheaper and better than your current shake.

I know sometimes supplements are expensive, it sucks I know... But for me, I enjoy eating/drinking "real" food. For PWO, lately I've been using that opportunity to consume my favourite "cheat meal" of the day, usually it's pastries, bread, pudding etc... My typical PWO has around 400-500 kcal, mostly carb and I try to take in as little fat as possible.
Fruits are also great for PWO, just make sure they are the type of fruit that raises the insulin fast enough, like bananas and pineapple :eat:

I know sometimes supplements are expensive, it sucks I know... But for me, I enjoy eating/drinking "real" food. For PWO, lately I've been using that opportunity to consume my favourite "cheat meal" of the day, usually it's pastries, bread, pudding etc... My typical PWO has around 400-500 kcal, mostly carb and I try to take in as little fat as possible.
Fruits are also great for PWO, just make sure they are the type of fruit that raises the insulin fast enough, like bananas and pineapple :eat:

How do pastries, bread, pudiing, etc... not have too much fat in them for PWO? And are you able to get the protein you need in your PWO from that?

:o Well you're right, it does contain some fat, but I think PWO is the best time to consume them, so that hopefully they won't be turn into bodyfat. Also, if I consume them on the other time of the day, the insulin spike really turns my day into a bad one :o
For the protein, I usually consume chicken breast with those pastries :eat:

Don't worry about the sodium in that. In fact, that's got more potassium than sodium (they counteract each other in a way) so its fine. You need to keep track of your sodium but don't go too low. It would be better to have more sodium and consume more potassium (potatoes, banana etc).

:o Well you're right, it does contain some fat, but I think PWO is the best time to consume them, so that hopefully they won't be turn into bodyfat. Also, if I consume them on the other time of the day, the insulin spike really turns my day into a bad one :o
For the protein, I usually consume chicken breast with those pastries :eat:

It's not the fat that causes insulin spike it's the carbs. If you ingest fat at PWO you are going to slow down the digestion of the carb and protein at a time when you have a small window to refeed your muscles and stop the catabolic state. A straight whey/dextrose/water shake will give you very fast absorption and an insulin spike to refeed the muscles their glycogen stores....I think if you add fat into PWO it is going to INCREASE the probability of catabolism and fat storage.

k

:o Well you're right, it does contain some fat, but I think PWO is the best time to consume them, so that hopefully they won't be turn into bodyfat. Also, if I consume them on the other time of the day, the insulin spike really turns my day into a bad one :o
For the protein, I usually consume chicken breast with those pastries :eat:

Eh-PWO is the worst time to consume fat. I think you'd be better off having them at another time if you can't ditch them.

It's not the fat that causes insulin spike it's the carbs. If you ingest fat at PWO you are going to slow down the digestion of the carb and protein at a time when you have a small window to refeed your muscles and stop the catabolic state. A straight whey/dextrose/water shake will give you very fast absorption and an insulin spike to refeed the muscles their glycogen stores....I think if you add fat into PWO it is going to INCREASE the probability of catabolism and fat storage.

k

Very true. Insulin is a storage hormone. You want fat to be used for cell repair and hormone regulation. Not to be stored. Having more fat than trace amounts with PWO is both more likely to lead to this and hamper recovery ability.

I've been putting oats with whey in my PWO shake b/c I didn't think it made that much of a difference in the whole scheme of things, plus the oats were filling and I'm guessing the dex wouldn't be. I don't take a post PWO meal like many here as it cuts into my caloric limits, so I'm concerned about being too hungry between PWO at 6:30am and my next meal at 9:30.

This article says that for cutting you should take 2.5g of carbs and 2.5g protein per 10lb of LBM and for bulking 5 grams of carbs and protein per. Is this what others here follow?

I've been putting oats with whey in my PWO shake b/c I didn't think it made that much of a difference in the whole scheme of things, plus the oats were filling and I'm guessing the dex wouldn't be. I don't take a post PWO meal like many here as it cuts into my caloric limits, so I'm concerned about being too hungry between PWO at 6:30am and my next meal at 9:30.

This article says that for cutting you should take 2.5g of carbs and 2.5g protein per 10lb of LBM and for bulking 5 grams of carbs and protein per. Is this what others here follow?

Hmm. I had a 300 calorie PWO shake of dex and whey with a 2:1 carbs/protein ratio while cutting. A whole foods meal 45 minutes later. Everything was factored into my totals. I didn't have any issues with being hungry. But if your way is working for you, don't change it. Sometimes what's optimal in one particular area should be sacrificed if it's easier and better for your overall program.

Eh-PWO is the worst time to consume fat. I think you'd be better off having them at another time if you can't ditch them.
Yep, during this past month my nutrition was crap. It all started from New Year's Eve. I've been eating crap since :mad: My nutrition has come from bad to worse, and I really need to take better care about my nutrition. And yes, no more fat for PWO :tu:

so for 31g of whey with 8oz of water, how much dex are you guys suggesting?

Yep, during this past month my nutrition was crap. It all started from New Year's Eve. I've been eating crap since :mad: My nutrition has come from bad to worse, and I really need to take better care about my nutrition. And yes, no more fat for PWO :tu:

Sounds good, Don. Dial it in. Good luck!

Sounds good, Don. Dial it in. Good luck!
All things that happens in life, have their purpose, right? I believe that I should somehow appreciate what happens to me during this past months. I did gain weight (fat and muscles), but look at the bright side, most people said, "Wow, you look great now!" "Hey, you look healthier and happier too" and the best one, "You don't look annorexic anymore... Now I can hold you without worrying that I might break you!" :lol:
Bulking was fun... but I'm still scrawny (compared to the gym freaks). But personally, in the society I think I look good (with proper grooming and shirts on, of course) :lol: