My Post-Workout Shake [Forum Archive]

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My Post-Workout Shake

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Posted by: Max. Q

I'm currently bulking and trying not to gain too much bodyfat.
Here is what I have as a post-workout shake/meal, please feel free to comment.

1 cup water
1/2 cup fat free milk
1 tbsp heavy whipping cream
1 Scoop Bev Int Muscle Provider
1 Scoop Opt 100% Whey
20 grams Dextrose
5 grams Creatine
2 frozen strawberries

Posted by: Robboe

Why the milk and cream?

OR

Why the dextrose?

It's like you're using the dextrose for fast absorbtion and glycogen replenishment and then adding the cream to slow gastric emptying.

Quite strange.

Posted by: Dr. Pain

I'm not in agreement with this shake, but I do want to point out that the milk is F/F so there is 6 C and 4 P in a half of cup there, no real impingement on "gastric emptying." The L-Leucine from the milk will stay "in the system" longer for repair and resynthesis of muscle tissue.

The MP is wasted in this formula except for the fact that it is 'multi species" as it has egg albumen. Optimum Pro Complex would be have the same effect, still not needed over str8 whey!

Now onto the 1 T of cream. this is not a lot, and WHO is to say that delaying the RATE of gastric emptying is a BAD thing???? One TBLS is not going to totally suppress the insulin surge, nor totally slow down the rate of amino absorption. A slower infusion of amino peptides to the system is superior IMHO than a rapid influx....even PWO.

DP

Posted by: w8lifter

Quote:

Originally posted by Dr. Pain
I'm not in agreement with this shake, but I do want to point out that the milk is F/F so there is 6 C and 4 P in a half of cup there, no real impingement on "gastric emptying." The L-Leucine from the milk will stay "in the system" longer for repair and resynthesis of muscle tissue.

The MP is wasted in this formula except for the fact that it is 'multi species" as it has egg albumen. Optimum Pro Complex would be have the same effect, still not needed over str8 whey!

Now onto the 1 T of cream. this is not a lot, and WHO is to say that delaying the RATE of gastric emptying is a BAD thing???? One TBLS is not going to totally suppress the insulin surge, nor totally slow down the rate of amino absorption. A slower infusion of amino peptides to the system is superior IMHO than a rapid influx....even PWO.

DP

Posted by: Robboe

Quote:

I said the cream would slow gastric emptying, not milk. Which it would, compared to the same shake without cream.

Quote:

The L-Leucine from the milk will stay "in the system" longer for repair and resynthesis of muscle tissue.

The MP is wasted in this formula except for the fact that it is 'multi species" as it has egg albumen. Optimum Pro Complex would be have the same effect, still not needed over str8 whey!

I have no idea what MP or optimum pro complex have in them.

Quote:

Now onto the 1 T of cream. this is not a lot, and WHO is to say that delaying the RATE of gastric emptying is a BAD thing????

lol, did i say it was bad?

Did i say it was good?

Quote:

One TBLS is not going to totally suppress the insulin surge, nor totally slow down the rate of amino absorption.

True.

Quote:

A slower infusion of amino peptides to the system is superior IMHO than a rapid influx....even PWO.
DP

Well this is more personal preference than anything else, but whatever you like, man.

On a side note, i gotta say, DP, it's hard work realising what all your acronyms stand for. I do have to re-read things a few times before i've even sussed what you're actually talking about...

Posted by: Dr. Pain

I think we are on the same page, YMMV ?

(remeber that one, it's from w8)

DP

Posted by: Robboe

Milage?

Your milage may vary, right?

I can't remember.

On a different note, i suppose what you use post w/o depends on several factors, including goals, diet types and of course, preference.

I also personally wouldn't mix carbs with that high a GI with fat. You're right, the fat wouldn't stop the insulin rise totally, and fat + high insulin = unpretty combination.

Posted by: Mudge

In My Humble Opinion (IMHO)
Just My Opinion (JMO)
YMMV (Your Mileage May Vary)
PWO (Post Work Out)
MP (Muscle Provider)

Seemed pretty easy to figure out to me.

Posted by: Max. Q

Ok, from what I've read it sounds like I need to get back into the lab for a new PWO shake formula. From the comments it sounds like I need to keep it simple, how's this sound?

1 cup water
1 scoop Bev Int MP
30 g Dextrose
5 g Creatine
2 frozen strawberries

DP, I still don't understand what you meant about the MP was being wasted on my last formula, were you saying MP is good enough by itself? Would you recommend adding whipping cream to this new formula?

Thanks..

Posted by: Dr. Pain

Max, MP is $$$ and Ultra Size or Whey is a better product for lean bulking. Save the MP for cutting.

As for PWO philosophy.....mine has always been to avoid spiking insulin and possible lipogenesis (fat storage) at any cost....so I (IMHO) use only protein and fat (large amounts) PWO....and the carbs that occur naturally in the US.

If I were to add some carbohydrate to this formula...it would be lower glycemic or slower burning (not always the same, it's the combination of fat, fiber and protein that determine certain carbs effects)..like oats, apple, or sweet potato.

Another road , and justified by several studies...it to opt for maximun recovery and nutrient absorption via a PWO insulin spike. If you do, simple whey and dextrose will get you there. The trick (and ignore science for a second, because one size does not fit all) is to figure out what the ultimate quanties of Protein and Carbs are for you, and the particular level (stage) of glycogen depletion you are in at that moment!

Posted by: Max. Q

As far as using US for a PWO shake, wouldn't the oil blend cointained within cause slow absorbtion?

Posted by: miamiguns

Quote:

Originally posted by Max. Q
Ok, from what I've read it sounds like I need to get back into the lab for a new PWO shake formula. From the comments it sounds like I need to keep it simple, how's this sound?

Thanks..

K.I.S.S Keep it simple stupid. lol! Couldn't help myself! YOT You're on track!

Posted by: Max. Q

LOL, actually I did write KISS when I was writing that post, but ended up changing it.

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