Thread: Post workout meal....

There is a difference between the post workout meal and consuming a protein drink immediately after your w/o. You should have both. One of the interesting things about honey is that it does not give a large insulin spike. Keep your nutrients simple. Have a couple of scoops of whey protein in 6-8 oz. of sports drink after your w/o. 60-90 minutes later have a meal that consists of 50% protein and 50% complex carbs. Eat the protein bar only as last resort. You want the whey to metabolise as quickly as possible.

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After my workouts I have a shake w/ 1/2 cell tech+1-2 scoops Promax+1tsp glutamine powder(3gm) mixed w/ water.I have this w/in 15-20 minutes after training.About 90 min. later I have a Metrx shake w/ skim milk , or I'll have chicken/steak w/ rice or potatoes.Make sure to get plenty of water to rehydrate yourself after a hard session.

After workout I have my PWD (whey/carbs/glut etc ) and about 60min later I eat a chickn breast with brown rice.

I consume about 40g of whey and 4g of creatine with a carb source right after my w/o. about an hour later I eat some tuna with salsa or just plain. a glass of milk some rice and maybe some broccoli.

OPTIMAL POST WORKOUT MEAL...
-hydrolyzed whey or whey isolate
-dextrose or maltodextrin at twice the amount in grams as the whey
-creatine 5 g
-glutamine peptides 5 g
-arginine 2 g

Not necessities, but great additions to the above drink....
-ribose 3 g
-vanadyl sulfate 10 g
-ALA 200mg
-electrolyte blend
-antioxidant blend
-phosphatidylserine 400 mg

1 hour later...regular protein and complex carb meal.

Hello gopro,
I noticed that you suggest glutamine and creatine to be used in your post w/o protein drink. My understanding is both require a sodium molecule as a transporter. When taken together only one will win this battle. The other will be passed as waste.
just wondering.

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Completely false...glutamine peptide and creatine can and will be comepletely absorbed when taken together!

gopro,
thanks for the quick reply. I will post my sources of references regarding sodium molecules as a transporter and I ask the same of you.

thanks again

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gopro, I notice you suggest vanadyl sulfate. I have used it and thought it was a waste of money. what are your thoughts?

LOTS of protein right away

Originally posted by seyone
gopro, I notice you suggest vanadyl sulfate. I have used it and thought it was a waste of money. what are your thoughts?

I have had good experiences with it when using the Sportpharma brand. I do not use it with any other meal except post workout as I feel it does help to replace glycogen stores more efficiently. Like all supplements, it will work better for some than for others, but I recommend it to all the bodybuilders I train as part of the post workout arsenal.

ok thanks

Just eat 70% carbs, 20% protein and 10% fat
after a workout

oh if only it was so easy to eat perfectly after a workout!! Have the time I'm running like a chicken w/ my head cut off trying to get somewhere.