Thread: post workout shake

I'd recommend whey, and of course a simple carb. Maybe if you don't want to take straight sugar (dextrose, also known as corn sugar), try white bread, a few servings of pretzels, or even jelly beans. Also, pop some extra Vitamin C or some R Lipoic Acid after your high GI meal. Those antioxidants should minimize inflammation from the high GI carb.

Whey Protein, fruit, dextrose.

Chocolate milk

As mentioned, for PWO you need a fast acting protein such as whey and some hi GI sugar to replenish glycogen stores asap.

I believe people over complicate the PWO nutrition, as long as you get enough fast acting protein and carbs you're G2G.

non-fat milk and whey isolate is g2g

Save your money and eat a meal.

Originally Posted by PushAndPull

Save your money and eat a meal.

I second this response.

thanks everyone!

Originally Posted by Fitzy89

whey protein or Casein..

First simple carb (after 0min) and then whey pro (after 30min) is all you need for your postwo.

Originally Posted by PushAndPull

Save your money and eat a meal.

Whey is cheap

whey and some dextrose + some creatine would be nice.
I been using Onslaught-cinnamon bun flavor. but there about 5g of creatine per serving. so that depends on how you feel about that but i love the stuff.

Originally Posted by 200+

Whey is cheap

But it isn't better, and you're going to have to eat anyways.

It is also boring. Food is where my heart is.

I think everyone also gets too far into the bodybuilding motions and forgets we are regular humans.

I do not always eat following my workouts and I am still gaining strength. I doubt eating right after will turn me into Bruce Banner.

I've actually just been drinking chocolate milk after workouts. It's cheap and you can get it anywhere.

Originally Posted by vortrit

I've actually just been drinking chocolate milk after workouts. It's cheap and you can get it anywhere.

milk is underrated and overlooked IMO . . there's more to it than protein and carbs

Originally Posted by Marquis du Gears

milk is underrated and overlooked IMO . . there's more to it than protein and carbs

Not if you are lactose intolerant. FUCK YOU STOMACH.
Lactose free milk FTW though. Chocolate milk is the best PW shake.

Originally Posted by PushAndPull

But it isn't better, and you're going to have to eat anyways.

whey is a good addition.
ofcourse your gonna have to eat also thow.

Originally Posted by PushAndPull

But it isn't better, and you're going to have to eat anyways.

There's a 3 hour window period to take advantage of PWO, do you really eat two full meals during this time after every workout?

Personally, I have a shake at the gym and eat a PWO meal about 50-60 minutes later.

Why do you think a solid meal would be better than a meal that is pre-digested?

Originally Posted by BillHicksFan

There's a 3 hour window period to take advantage of PWO, do you really eat two full meals during this time after every workout?

Personally, I have a shake at the gym and eat a PWO meal about 50-60 minutes later.

Why do you think a solid meal would be better than a meal that is pre-digested?

Because the whole "anabolic window" is a crock of shit perpetuated by the supplement industry to make you and others believe that protein powder are necessary to make maximum gains. Sounds good on the internet or in some supplement study. However in real life i've never known anyone, including myself who has taken the PWO shake and seen any additional benefits from it. You want maximum muscle gains, then you need be on a high protein calorie excess diet, no protein supplements required. Your overall diet will dictate your muscle gains. The only thing protein supplements are good for is convenience.

Originally Posted by blergs.

whey is a good addition.
ofcourse your gonna have to eat also thow.

Whey is not going to make or break shit for muscle gains.

You're over-complicating the issue....

Pabst Blue Ribbon and a snickers bar.

Originally Posted by DaMayor

You're over-complicating the issue....

Pabst Blue Ribbon and a snickers bar.

Finally an answer that makes sense!

chocolate milk sounds good

Originally Posted by Arra

I'd recommend whey, and of course a simple carb. Maybe if you don't want to take straight sugar (dextrose, also known as corn sugar), try white bread, a few servings of pretzels, or even jelly beans. Also, pop some extra Vitamin C or some R Lipoic Acid after your high GI meal. Those antioxidants should minimize inflammation from the high GI carb.

Originally Posted by BillHicksFan

As mentioned, for PWO you need a fast acting protein such as whey and some hi GI sugar to replenish glycogen stores asap.

I believe people over complicate the PWO nutrition, as long as you get enough fast acting protein and carbs you're G2G.

Originally Posted by braveand

First simple carb (after 0min) and then whey pro (after 30min) is all you need for your postwo.

Originally Posted by BillHicksFan

There's a 3 hour window period to take advantage of PWO, do you really eat two full meals during this time after every workout?

Personally, I have a shake at the gym and eat a PWO meal about 50-60 minutes later.

I think it's interesting how much effort is put into the relative minutiae of postworkout nutrition when that time can be spent going over something important like technique.


Anything that is convenient in relation to one's schedule, fits into your macros, and fits into your budget is fine. Anything that fits in those three basic criteria is fine for nearly 100% of lifters. It can be a shake, chicken and rice and broccoli, or it can be chocolate milk. It doesn't matter. Just eat something.

Originally Posted by Marat

I think it's interesting how much effort is put into the relative minutiae of postworkout nutrition when that time can be spent going over something important like technique.


Anything that is convenient in relation to one's schedule, fits into your macros, and fits into your budget is fine. Anything that fits in those three basic criteria is fine for nearly 100% of lifters. It can be a shake, chicken and rice and broccoli, or it can be chocolate milk. It doesn't matter. Just eat something.

I usually do not eat after my workouts because I take my son to school. I know this is helping me lose weight because I have gone from 225 to 213 in a month and a half...

OR, It could be my 2300 calorie diet that I stick to.

Not to say this doesn't work at some degree of body building but people take it too far. I see people mixing shakes in the middle of their workouts and carrying muscle and fitness magazines. If the mags were correct we would have to eat a meal or shake every 12 seconds.

Originally Posted by suprfast

I usually do not eat after my workouts because I take my son to school. I know this is helping me lose weight because I have gone from 225 to 213 in a month and a half...

OR, It could be my 2300 calorie diet that I stick to.

Feel free to experiment by spending a month eating after you train while simultaneously keeping the 2300 calorie diet. It's, of course, an "n=1 experiment" but perhaps it's worth something.

My hypothesis is that you're results will be the same either way.

Originally Posted by PushAndPull

Because the whole "anabolic window" is a crock of shit perpetuated by the supplement industry to make you and others believe that protein powder are necessary to make maximum gains. Sounds good on the internet or in some supplement study. However in real life i've never known anyone, including myself who has taken the PWO shake and seen any additional benefits from it. You want maximum muscle gains, then you need be on a high protein calorie excess diet, no protein supplements required. Your overall diet will dictate your muscle gains. The only thing protein supplements are good for is convenience.

Ouch, now you have me feeling like a dirty little sup whore.

I realise many people believe that WPI is some kind of magic muscle formula when infact it is an inferior source of protein when compared to solid nutrition, it just makes sense to get a liquid form of fast acting protein and carbs asap after your workout followed by a good solid PWO meal but this is an old argument that will probably go on forever, there are valid points from both sides.

The supplement industry is full of empty promises however there is most definitely a place for powdered protein when used correctly and not simply relied upon.

To be honest I believe Marat has made the most valid point in post #26 as it is often a case of the most practical way to meet your nutritional needs and everybody's routine and schedule are different.

Originally Posted by Marat

Feel free to experiment by spending a month eating after you train while simultaneously keeping the 2300 calorie diet. It's, of course, an "n=1 experiment" but perhaps it's worth something.

My hypothesis is that you're results will be the same either way.

Hard to express ones self as being facetious on the internettttttttts.

I get a better pump when I have a camel pack loaded with protein shakes when I bench press.