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

Gettin'old · 02-17-2003, 03:58 PM

What would Y'all recommend as a post work out supp or meal?
Thanks.

**P-funk** · 02-17-2003, 04:03 PM

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

Fit Freak · 02-17-2003, 06:26 PM

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.

MeanCuts · 02-18-2003, 06:20 PM

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

Gettin'old · 02-19-2003, 08:44 AM

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?

Fit Freak · 02-19-2003, 08:52 AM

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.

Fit Freak · 02-19-2003, 08:53 AM

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.

Gettin'old · 02-19-2003, 08:55 AM

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.

**P-funk** · 02-19-2003, 08:56 AM

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

**P-funk** · 02-19-2003, 08:59 AM

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.

Freeman · 02-19-2003, 09:10 AM

Quote:

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?

Gettin'old · 02-19-2003, 09:53 AM

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

**P-funk** · 02-19-2003, 09:56 AM

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?

Gettin'old · 02-19-2003, 09:58 AM

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.

**P-funk** · 02-19-2003, 10:00 AM

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

cornfed · 02-19-2003, 10:02 AM

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

**P-funk** · 02-19-2003, 10:13 AM

Quote:

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.

cornfed · 02-19-2003, 10:19 AM

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.

cornfed · 02-19-2003, 10:20 AM

WTF, you mean someone other than me looked at my journal?

I'm shocked

Thanx...

MeanCuts · 02-19-2003, 11:20 AM

Quote:

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.

Robboe · 02-19-2003, 03:51 PM

Quote:

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.

cornfed · 02-27-2003, 12:35 PM

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

**Prince** · 02-27-2003, 12:41 PM

Quote:

Originally posted by Gettin'old
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.

You may want reevaluate this, do a search on the net for soy.

Will Brinks has a good article on soy: http://www.brinkzone.com/soy.html

02-17-2003, 03:58 PM	#1
Gettin'old Registered User Join Date: Dec 2002 Location: Texas Posts: 84	Suggestions Please - Best post work-out meal or supp. What would Y'all recommend as a post work out supp or meal? Thanks.

02-17-2003, 04:03 PM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,439	Whey protien and water is my post w/o choice.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

02-17-2003, 06:26 PM	#3
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	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.
	Searching for the right balance...

02-19-2003, 08:52 AM	#6
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	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.
	Searching for the right balance...

02-19-2003, 08:53 AM	#7
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	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.
	Searching for the right balance...

02-18-2003, 06:20 PM	#4
MeanCuts Registered User Join Date: Feb 2003 Location: San Diego,CA Posts: 473	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

02-19-2003, 08:44 AM	#5
Gettin'old Registered User Join Date: Dec 2002 Location: Texas Posts: 84	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?

02-19-2003, 08:55 AM	#8
Gettin'old Registered User Join Date: Dec 2002 Location: Texas Posts: 84	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.

02-19-2003, 08:56 AM	#9
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,439	You can buy dextrose as a supplement. Also smarties are complete dextrose. You can eat a couple packs of them with your shake.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

02-19-2003, 08:59 AM	#10
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,439	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.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

02-19-2003, 09:53 AM	#12
Gettin'old Registered User Join Date: Dec 2002 Location: Texas Posts: 84	Can the whey be taken effectively when mixed with soy milk?

02-19-2003, 09:56 AM	#13
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,439	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?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

02-19-2003, 09:58 AM	#14
Gettin'old Registered User Join Date: Dec 2002 Location: Texas Posts: 84	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.

02-19-2003, 10:00 AM	#15
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,439	Do a search for soy and use DP's name and you may change your mind.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

02-19-2003, 10:02 AM	#16
cornfed Sweet 'lil Innocent Mod Join Date: Jan 2002 Location: serenity now insanity later Posts: 1,802	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
	- "If I ever run into Dave Grohl, I'm gonna kick his fuqqin' ass... because he sucks and he wrote this cheese-dick song for Ozzy that I have to fuqqin' play on and I'll never forgive him for that. Foo Fighters is a fuqqin' candy-ass girl band but you've got that mother-fuqqer submitting songs [for the album], and those douchebags from the Offspring, too." "...Dave Grohl? Fuq Dave Grohl! ...you're getting this guy to write songs for Ozzy? Just because he played drums for fuqqing Sh!tvana?" --- Zakk Wylde --- ---Dimebag Darrel RIP---

02-19-2003, 10:19 AM	#18
cornfed Sweet 'lil Innocent Mod Join Date: Jan 2002 Location: serenity now insanity later Posts: 1,802	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.
	- "If I ever run into Dave Grohl, I'm gonna kick his fuqqin' ass... because he sucks and he wrote this cheese-dick song for Ozzy that I have to fuqqin' play on and I'll never forgive him for that. Foo Fighters is a fuqqin' candy-ass girl band but you've got that mother-fuqqer submitting songs [for the album], and those douchebags from the Offspring, too." "...Dave Grohl? Fuq Dave Grohl! ...you're getting this guy to write songs for Ozzy? Just because he played drums for fuqqing Sh!tvana?" --- Zakk Wylde --- ---Dimebag Darrel RIP---

02-19-2003, 10:20 AM	#19
cornfed Sweet 'lil Innocent Mod Join Date: Jan 2002 Location: serenity now insanity later Posts: 1,802	WTF, you mean someone other than me looked at my journal? I'm shocked Thanx...
	- "If I ever run into Dave Grohl, I'm gonna kick his fuqqin' ass... because he sucks and he wrote this cheese-dick song for Ozzy that I have to fuqqin' play on and I'll never forgive him for that. Foo Fighters is a fuqqin' candy-ass girl band but you've got that mother-fuqqer submitting songs [for the album], and those douchebags from the Offspring, too." "...Dave Grohl? Fuq Dave Grohl! ...you're getting this guy to write songs for Ozzy? Just because he played drums for fuqqing Sh!tvana?" --- Zakk Wylde --- ---Dimebag Darrel RIP---

02-27-2003, 12:35 PM	#22
cornfed Sweet 'lil Innocent Mod Join Date: Jan 2002 Location: serenity now insanity later Posts: 1,802	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
	- "If I ever run into Dave Grohl, I'm gonna kick his fuqqin' ass... because he sucks and he wrote this cheese-dick song for Ozzy that I have to fuqqin' play on and I'll never forgive him for that. Foo Fighters is a fuqqin' candy-ass girl band but you've got that mother-fuqqer submitting songs [for the album], and those douchebags from the Offspring, too." "...Dave Grohl? Fuq Dave Grohl! ...you're getting this guy to write songs for Ozzy? Just because he played drums for fuqqing Sh!tvana?" --- Zakk Wylde --- ---Dimebag Darrel RIP---

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