Hey all,

Total newb here.. I don't take any supps at the moment outside of my daily vitamin pack. I am curious as to what kind of post workout shake I should buy to drink after I lift. I am cutting at the moment if it matters. Something that doesn't taste too horrible would be good but yeah.. What about those protein bars?

let me know,
Emilio

Info on PWO shakes: http://forums.johnstonefitness.com/showthread.php?t=6024

thats a good link but you have to remember I am a total noob and not much of that stuff makes sense. I mean if someone could suggest a good post workout shake for someone who is cutting that is reasonably priced that would rock. Anything on bodybuilding.com worth buying? I need to buy a myotape from them so I figure I might as well get a shaker/shake mix while I'm at it..

thanks in advance,
Emilio

take in about 0.8g/kg of carbs and 0.4g/kg of protein, you can even go up to 0.5g/lb of carbs and 0.25g/lb of protein if you feel lacking in energy after you workout

i suggest high-GI carbs, but dont go pure dex, try to add some nutrition in there! like maybe a banana is good, or some oats, i use russet/desiree/red potatoes they have a GI of 100+ and have lots of good nutrients that aid in recovery

dont skimp on your post workout shake, even when cutting, i made the mistake of doing that, trust me, you will lose MORE fat(and less LBM) if you have a proper PWO shake, also remember pre-workout is very important

pre workout for me is usually a meal. Which means at the moment its chicken or salmon and a spinich salad. Other than the post workout "rush" I don't really feel like I am lacking too much energy. Currently I eat a can of tuna and a piece of fruit after my workout. In an effort to keep things simple is there a shake mix that is decent? Maybe something that only requires mixing with water or milk? To be honest supps are pretty much foreign to me. All this dex and high-gi carbs stuff is still something I have to read more about. But I am still greatful for the info!

Thanks,
Emilio

heh its pretty easy!
my PWO shake at the moment is

214g regular potato
48g dex
45g whey

im probly going to add some milk in the near future because of its high insulin index

there isnt much to really "research" as such about whey, just go get a tub of optimum nutrition's whey from bodybuilding.com, 1 scoop is like 22g protein, with minimal fat and carbs, just use a scoop or 2 after a workout!

or go for the allthewhey stuff, its good too (even though i havent tried it, everyone seems to like it!)

so would like 1 scoop of Dex-10 from kentnutrition and 1 scoop of whey isolate (flavored?) from allthewhey.com make a good pwo shake? Figure I'll buy the 10lb box from kent and start out with a 2lb tub of whey from allthewhey(incase I don't like the flavor I go with). Whatcha think? More whey? More dex? If I am cutting should I just mix with water or use milk?

thanks!
Emilio

Yeah, from what I understand, 1:1 volumewise of whey protein powder to dextrose is the right ratio. You'll actually be getting a 2:1 ratio of carbs : protein doing this.

Whatever you do, DO NOT BUY optimum nutrition's COOKIEs & CREAM flavour - I just received my 5lb tub this morning and i've had 2 shakes.

It's nothing like cookies & cream apart from the smell but the taste is very nasty :(

When i manage to finish this tub i'll go for chocolate or vanilla :)

im probly going to add some milk in the near future because of its high insulin index


You loaded your PWO shake with high GI carbs and quick-release protein, why would you want to add milk and slow down the whole digestion process?

You loaded your PWO shake with high GI carbs and quick-release protein, why would you want to add milk and slow down the whole digestion process?

heh im just an alan aragon fanboy :D
he does know his shit though!


AND, doesnt milk slow down the protein being digested along with it?

"yes, but this is not at all a bad thing in the case of milk. you see, milk has substantial insulin-generating ability AND other growth factors. casein allows IGF-1 to maintain its binding capacity & structure whereas IGF-1 would normally undergo significant denaturation by the time it hits the blood. this quality tends to counterbalance & even supercede its slow absorption & processing. whey does not exert these same positive effects on IGF-1 the way casein does, nor does it have the same positive effect on nitrogen retention. there is nothing particularly special about making sure casein doesn't get in the way of whey absorption. in fact, to play devil's advocate, one might better ask why include any whey if it's gonna get in the way of casein . the answer to this is that whey contains, among other things, a significant hit of much needed BCAAs, a uniquely anabolic amino profile, and it also can synergize with milk/casein to hike insulin levels beyond either protein source by itself. chemical teamwork."

Sweet! time to buy a myotape/shakers from bodybuilding.com Dex 10 from kentnutrition.com and whey isolate from allthewhey.com !

thanks for all the help!
Emilio

I don't know if bodybuilding.com got new shakers in since I ordered one, but the one I got from there was the cheapest, most worthless piece of crap shaker I have ever used (one lousy screw thread on the top). The ones I bought from GNC were twice as expensive at $5, but the lid actually seals.

sigh.. just got one of their shakers...but on the upside I got another shaker that was on sale too... its the one that keeps the powder/liquids seperate till you want to mix. Also just ordered my dex-10 and straberry whey isolate! Sigh.. now I have to play the waiting game..

heh im just an alan aragon fanboy :D
he does know his shit though!

Actually I'd agree with Alan’s statement (although not with a lot of personal experience), BUT I'd have the casein after digesting the high GI carbs and whey. Since it is really slow digesting why not have some of the fast stuff first to replenish the muscles, then wait 30 mins and take in casein?

Really apart from a few studies and sort-of-common-sense (which can often be misleading) it's hard to pin down stuff like this. Even if you try it, without years of testing you'll never know what factors really make a difference. However, thank’s for the answer, it is always nice to have more opinions from which to make ones own personal decisions as to what to try.