Thread: Suggestions Please - Best post work-out meal or supp.

Whey protien and water is my post w/o choice.

Whey and water...depending on your goals....and Regardless of your goals for that matter.....you should try to add some high glycemic carbs to the mix to promote recovery.

This topic has been discussed manytimes....try a search to review the comments.

Whey protien and water plus a piece of fruit and scoop of peanut butter i use this post workout regardless if i'm bulking or cutting

The Whey & water is easy enough. I thought Y'all would be pushing some dextrose products for fast replenishment of the muscles. Don't Y'all want any carbs with that whey?

As I said...add some high glycemic carbs (hence...dextrose). In the past I have added a banana and some berries instead of dextrose.....just me though. Fruits are first used to replenish liver glycogen instead of muscle glycogen...that's why many prefer dextrose to fruit.

Also...adding fat is also your choice...I have done it in the past...for me it depends when I will be able to eat next. The downside is that adding fat (PB or flax, heavy cream, etc) will slow the absorption of protein and carbs. As you can see things are largely individual and IMO there is no 'best answer.'

Try things out...see what works best for you, your budget, goals, and schedule.

Thanks. I've also always used fruit post workout myself. I'm just not a huge fan of the hi glycemic super simple sugars. But, I've read so much on here about the need for dextrose intake post-workout I was thinking of trying it out. That's why I was wondering what food product would be best for this. Perhaps it takes a supp. to get the dextrose.

I think I'm fine with the fruit in any event. Seems healthier.

You can buy dextrose as a supplement. Also smarties are complete dextrose. You can eat a couple packs of them with your shake.

Gatorade also has dextrose. But it is second on the ingredients list behind sucrose so it is not pure dextrose. However it does mix well with chocolate or avnilla whey and water.

Originally posted by MeanCuts
Whey protien and water plus a piece of fruit and scoop of peanut butter i use this post workout regardless if i'm bulking or cutting

Just curious, why do you add PB to your post w/o shake? It slows down protein absorption by the muscles, and you want fast absorption post workout? I know it makes it taste better, but do you think you'd get better gains if you didn't do that?

Can the whey be taken effectively when mixed with soy milk?

I suppose so. Never tried it though. I am not a big soy fan. Do a search here and use Dr. Pain's name and find out why soy is crap.

Whey would you want the soy/whey mix right after you w/o?

I just don't consume much dairy. I don't drink cow's milk. I have soy instead. It has less hormones/artificial crap in it, lasts longer and is healthier.

Do a search for soy and use DP's name and you may change your mind.

There's nothin' wrong w/ BST in milk... unless you're a bovine not wanting to lactate

also... I go after 2c ff cottage cheese and 2c ff milk ... I did dextrose, but I find that insulin resistence can help post w/o by needing less of a gi rating to get the same slin response... plus... I can't find any smarties around here

also... I go after 2c ff cottage cheese and 2c ff milk ... I did dextrose, but I find that insulin resistence can help post w/o by needing less of a gi rating to get the same slin response... plus... I can't find any smarties around here

Hey CF, why the ff cottage cheese post w/o? Cottage cheese has casein protien which digests slower. (I know you know this already, I am just wondering why you use cottage cheese post w/o).


ps., nice journal.

LOL, actually, it would be profitable to check out the diff proteins found in cott ch and milk for their various absorbtion times and BV's.

Also, I add a unseasoned sodium free bromelain/papain/ficin mixture which breaks the proteins into shorter peptide chains. Forgot to mention that part.

reason for this as opposed to a shake is that I got fuqqing tired of the shitty taste and cost of whey whereas my solution is a 'lil longer acting, but efficient none the less.

WTF, you mean someone other than me looked at my journal? I'm shocked

Thanx...

Originally posted by freeman1504
Just curious, why do you add PB to your post w/o shake? It slows down protein absorption by the muscles, and you want fast absorption post workout? I know it makes it taste better, but do you think you'd get better gains if you didn't do that?

I added all natual PB cause it's high In good fats and can't stand the PB in anything else.I used to take just strait whey with carbs I never noticed any difference in gains between the two.

Originally posted by Fit Freak
As I said...add some high glycemic carbs (hence...dextrose). In the past I have added a banana and some berries instead of dextrose.....just me though. Fruits are first used to replenish liver glycogen instead of muscle glycogen...that's why many prefer dextrose to fruit.

Just a note, for clarity's sake, it's not "fruit" that replenishes liver glycogen almost exclusively, it's "fructose". Bare in mind that most fruits only contain about 1/3 fructose of their total carb counts (there's some glucose in them as well), a bit of fruit isn't necessarily a bad thing. Not ideal, but not necessarily bad.

Re: adding fats to post w/o shake - adding say, oil to a protein mixture in water won't slow absorption/digestion much since it floats on the top. However, if the fat is already part of the liquid and well dispersed, in the case of milk for example, then it's a different story and absorption/digestion will be slowed.

I'm not sure about adding cream to the protein in water, but i must confess that during my NHE trials, when i mixed cream with water and protein it did seem to disperse quite well and did keep me more satiated than i used to get with whey and water alone. Not that it mattered much though, since i was eating again within 90 minutes.

Oh, and 1 more thing... I've added .5large pixie stix to the equation as well 13.5g dextrose can't hurt me and should be plenty for an insulin resistant caffeine junkie like me