post workout shake or solid food? [Forum Archive]

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post workout shake or solid food?

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Posted by: joesmooth20

what do ya'll think is better?????

Posted by: Jodi

PWO shake if it's for post workout hands down. Real food any other time.

Posted by: mervin

What should a PWO shake consist of?

Posted by: joesmooth20

i just take 2 scoups of whey couple slices of banana and skim milk and 3 fish caps

Posted by: dakota

20-60 g.protein and 40-100 g.simple carbs depending on your goals

Posted by: Jodi

Quote:

Originally Posted by joesmooth20

i just take 2 scoups of whey couple slices of banana and skim milk and 3 fish caps

I wouldn't call that a PWO shake.

A post workout shake should not have casein nor any fat.

Whey and Oats is a PWO shake.

Posted by: mervin

check this out: http://www.abcbodybuilding.com/windowofopportunity.php

Posted by: joesmooth20

Quote:

Originally Posted by Jodi

I wouldn't call that a PWO shake.

A post workout shake should not have casein nor any fat.

Whey and Oats is a PWO shake.

do you use uncooked oats in your shakes and just blend them?

Posted by: Jodi

Yup, or I make the shake with water and eat the oats seperately.

Posted by: musclepump

Don't oats slow down the digestion of the whey?

Posted by: Jodi

not by much and you need a healthy carb to fill glycogen and for those cutting I don't recommend dextrose or malto due to the unnecessary insulin spike. That and most people find oats work just as well and in some cases better than a fast sugary spike.

Posted by: fUnc17

my PWO shake is: 2 scoops whey, 1 cup oats, 1 banana, 1 tbsp honey

Posted by: thajeepster

Quote:

Originally Posted by fUnc17

my PWO shake is: 2 scoops whey, 1 cup oats, 1 banana, 1 tbsp honey

This brings up a question i had... for my pwo i was wondering if I couldnt find a banana, could i just have 1 scoop whey/.5cup oats/1-2 packets of honey? I think that comes out to a decent 2:1 ratio. Sorry to post a question on someone elses post... just curious.

Posted by: kraziplaya

theres never a substitution for food no matter what....i like to come home from the gym...hit a mini protein shake 25 grams with water...take a quick shower and prepare a nice big meal...that is def the way to go...but to each their own

Posted by: Emma-Leigh

Quote:

Originally Posted by Jodi

I wouldn't call that a PWO shake.

A post workout shake should not have casein nor any fat.

Whey and Oats is a PWO shake.

I agree with Jodi on the fish oils.

You certainly want to limit fats PWO.

But milk PWO (skim of course) is certainly fine (in my opinion) - as is the banana.

Firstly, the casein in the milk will not delay digestion to an appreciable degree (certainly no more than the oats) and secondly, there are also studies to suggest that a small amount of casein PWO (in combination with whey) is actually a beneficial thing in promoting anabolism and preventing catabolism...

[Same goes for having a small amount of fructose in your PWO shake (fruits) as it is beneficial in helping to restore total body glucose levels (via effects on the liver)].

As to whether high GI v's low GI is an issue... It depends on your insulin sensitivity, your goals, the intensity and duration of your training and your specific preference as to which you will decide on.

But, if you are ensuring adequate PRE-workout nutrition (which is just as important as your PWO nutrition) then the exact speed of complete absorption of your shake is less important.

Posted by: Emma-Leigh

Quote:

Originally Posted by thajeepster

How much is a 'packet' of honey? We don't have 'packets' over here!!

But - If you are having 1-2 packets I assume a pack is probably ~0.5-1 tbs?

Anyway - as to if this would be ok - well, it depends on a lot of factors (the type of honey, your workout, and whether or not you are comfortable with it as a carb source...).

The GI of honey is pretty variable (depends on the bee where they got their nectar from etc etc) and the glycemic index can go from as low as in the 30's to as high as the 80's... The 'average' of all the GI studies of honey comes out to be ~55 (GL = 25) [when glucose = 100] and 83 [when white bread = 100].

Which means it is roughly the same GI as a banana (banana is 52 when glucose = 100).... BUT the actual grams of fructose you get in the honey may be slightly higher (honey can be up to ~50% fructose] - so 1 tbs would mean about ~12g fructose (as compared to about 6-7g in a medium banana)... Which, if you combine with your oats gives you a fructose % of ~30%.... And, unless you are doing really LONG depleting workouts, then anything above ~20-25% is a little high for my liking....

Also... Honey lacks the other benefits of the banana (water, vitamins/minerals, anti-oxidants)....

Personally, I would go for another high glucose fruit such as grapes/grape juice or skim milk.... but, if you are bulking and there is nothing else it should be fine. Just stick to 0.5 tbs and add in something else instead (even some dextrose or other artificial carb source - because, if you are going to go for honey then dextrose is just a higher GI version of honey)...

However, with all that 'gabble' said - you really don't need to get that scientific about it all (not unless you are a competitive althlete looking to maximise your performance)... basically, at the end of the day, it comes down to your overall dietary intake and the adequacy of your workouts. As long as you are eating a sensible diet (which includes a good pre-workout meal) then a little honey PWO will not be a problem.

Posted by: grant

I totally agree with krazi, same deal

Posted by: thajeepster

1 packet honey is 14g so 1tbsp.

Posted by: thajeepster

thanks for the reply by the way, i thought everyone forgot about me... yeah i figured it was probably no good due to the fructose. Ive been experimenting with spiking my insulin pwo lately with a dextrose/malto creatine loader, and i think i like it... so i may go low(oats) + high(???) gi on board. Hell i was even debating on whether or not to use flavored lowfat yogurt.... im gonna experiment the first week or so until i find something that works for me, I may just end up with a whey/oats/skim milk option though. Thanks again emma.

Posted by: LAM

Quote:

Originally Posted by kraziplaya

theres never a substitution for food no matter what....

all of the latest studies on optimizing recovery and anabolism done in performance test labs say the exact opposite. liquid proteins and glucose based carbs are superior to whole foods post workout.

References:

1. Med Sci Sports Exerc 36:689-96, 2004.

2. Med Sci Sports Exerc 35;5:A1500, 2003.

3. Am J Physiol Endocrinol Metab 280:E383-E390, 2001.

4. J Appl Physiol 88: 386-392, 2000.

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