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Is this a good PWO shake?

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Posted by: BillytK03

2 scoops whey prtoien (42g protien)
1 cup skim milk
2 bananas
(all blended together with water)


Posted by: TJ Cline

Quote:
Originally Posted by BillytK03
2 scoops whey prtoien (42g protien)
1 cup skim milk
2 bananas
(all blended together with water)
I would drop the carbs in a PWO shake. water and whey only


Posted by: IainDaniel

Quote:
Originally Posted by ForemanRules
I would drop the carbs in a PWO shake. water and whey only
Why?

I would drop the milk. But oats to me are ideal for a post workout shake.


Posted by: TJ Cline

Quote:
Originally Posted by IainDaniel
Why?

I would drop the milk. But oats to me are ideal for a post workout shake.
Post workout is all about quick absorbing protein, carbs and milk are not what you need. Most people eat a meal 1 hour after the shake so you can get your carbs then.


Posted by: BillytK03

Why should I drop the carbs? dont you need a good dose of carbs Post Workout?

Aren't oats low gi carb sources which are not that good for immediate post workout shakes?

I was thinking also maybe trying this for post workout...

2 scoops whey, bananna, water
and 8oz Orange juice.


Posted by: IainDaniel

Carbs create an insulin increase transporting the nutrients to the muscles quicker.

Hence some people using Dextrose, or Malto PWO. Being the fat bastard I am I stick with something like Oats


Posted by: TJ Cline

Quote:
Originally Posted by IainDaniel
Carbs create an insulin increase transporting the nutrients to the muscles quicker.

Hence some people using Dextrose, or Malto PWO. Being the fat bastard I am I stick with something like Oats
Milos told me to use Dextrose and I did it back in the day but now I dont want to add that shit to my failing diet.


Posted by: BillytK03

I was looking at some old posts over this very subject and Emma had recommended .....

Whey, Skim milk, banannas, dextrose, oates as possible Pwo shake ingrediants.....


Im trying to figure this out cuz right now I take 50g whey and a 32oz gatorade after workout!!!


Posted by: IainDaniel

Quote:
Originally Posted by ForemanRules
Milos told me to use Dextrose and I did it back in the day but now I dont want to add that shit to my failing diet.
Yeah I agree... I personally wouldn't use dextrose. But mind you if I had an extrememly fast metabolism, it may be something I would consider


Posted by: IainDaniel

Quote:
Originally Posted by BillytK03
I was looking at some old posts over this very subject and Emma had recommended .....

Whey, Skim milk, banannas, dextrose, oates as possible Pwo shake ingrediants.....


Im trying to figure this out cuz right now I take 50g whey and a 32oz gatorade after workout!!!
Yeah looked back at some old posts as well, based on her reccomendation you original PWO looks good, as long as it is skim milk. I would consider adding oats in as well.

As for Gatorade, I think the premixed stuff is higher in fructose... not something you want PWO, however the powder mix is more Dextrose.

Also the orange juice is not something I would use either.... fructose again.


Posted by: IainDaniel

Here is a good read on Post workout options

Post workout options


Posted by: Emma-Leigh

Decrease the protein serve (you don't need that much whey) and swap one of the bananas for dex. The banana and the milk are good (as long as the milk is skim).

Aim for ~0.5g per lean mass in carbs and ~0.2g lean mass in protein.


Posted by: TJ Cline

Milk in a PWO shake is not good at all IMO


Posted by: Emma-Leigh

Why not?

Did you read the info I linked from this post.


Posted by: TJ Cline

I don't see alink in your origional post but I just read it....good read. I only use quick absorbing protein PWO and then eat a meal 1 hour after that.


Posted by: Emma-Leigh

Quote:
Originally Posted by ForemanRules
I don't see alink in your origional post but I just read it....good read. I only use quick absorbing protein PWO and then eat a meal 1 hour after that.
Scroll down to this bit:
Quote:
There have also been HEAPS of threads on the topic... Do a search!... But here are a few of them:
http://www.ironmagazineforums.com/sh...ad.php?t=36488
http://www.ironmagazineforums.com/sh...ad.php?t=47740


Now.... I have been saying that milk is great for PWO for YEARS now... But if you do not believe me... Try to take a look at some of the latest research coming out about optimal PWO nutrition (S. Phillips, Tipton... etc etc)!!

International whey conference This presentation by Dr Phillips states "Bottom Line
SYNTHESIS: WHY = MIX > CAS
BREAKDOWN: CAS = MIX > WHY
OXIDATION: WHY > MIX > CAS
BALANCE: MIX > WHY = CAS
A MIXTURE OF WHEY AND CASEIN MAY PROVIDE AN OPTIMAL BLEND OF PROTEINS TO SUPPORT PROTEIN ACCRETION IN MUSCLE AS A RESULT OF RESISTANCE EXERCISE"

From This t-nation article There is this info "—Research is underway to determine which mix of whey-casein: 100% whey, 75/25, 50/50, 25/75 or 100% casein best improves protein retention after 80% 1RM whole-body resistance exercise. So far (4 subjects), the casein seems to provide a bit higher BCAA and leucine-specific responses in the blood at the 60-minute mark. Watch for protein powder manufacturers to jump all over this research as they design their products next year...."

There is also this article which just states that whey and casein both can help:
Quote:
Ingestion of casein and whey proteins result in muscle anabolism after resistance exercise.
Med Sci Sports Exerc. 2004 Dec;36(12):2073-81.
Tipton KD, Elliott TA, Cree MG, Wolf SE, Sanford AP, Wolfe RR.
Metabolism Unit, Shriners Hospitals for Children and Department of Surgery, The University of Texas Medical Branch, Galveston, TX
PURPOSE: Determination of the anabolic response to exercise and nutrition is important for individuals who may benefit from increased muscle mass. Intake of free amino acids after resistance exercise stimulates net muscle protein synthesis. The response of muscle protein balance to intact protein ingestion after exercise has not been studied. This study was designed to examine the acute response of muscle protein balance to ingestion of two different intact proteins after resistance exercise. METHODS: Healthy volunteers were randomly assigned to one of three groups. Each group consumed one of three drinks: placebo (PL; N = 7), 20 g of casein (CS; N = 7), or whey proteins (WH; N = 9). Volunteers consumed the drink 1 h after the conclusion of a leg extension exercise bout. CONCLUSIONS: Acute ingestion of both whey protein and casein after exercise resulted in similar increases in muscle protein net balance, resulting in net muscle protein synthesis despite different patterns of blood amino acid responses.
And you might want to re-think your PWO shake - both in terms of no carbs and also in having only whey....


Posted by: IainDaniel

Good stuff as usual emma


Posted by: TJ Cline

Quote:
Originally Posted by Emma-Leigh
Scroll down to this bit:

And you might want to re-think your PWO shake - both in terms of no carbs and also in having only whey....
I have done it many ways, right now I'm on a cut so my goals might not be the same as the poster....plus I get my real food meals every 3 hours so the PWO shake has no need for carbs since I'm cutting. Thanks for the Info,


Posted by: Emma-Leigh

Quote:
Originally Posted by ForemanRules
I have done it many ways, right now I'm on a cut so my goals might not be the same as the poster....plus I get my real food meals every 3 hours so the PWO shake has no need for carbs since I'm cutting. Thanks for the Info,


Up to you....

But whether your goal is cutting or bulking (or maintaining) your pre and PWO meals are still there to fill the same function... Allow maximal training and maximal recovery.

IMO you are best to tackle fat loss with things such as you overall calorie deficiency/ and your overall diet consistency (+/- cardio) and to leave your weight training be because it there is any time in the day you want carbs - it is bracketed around your training.


Posted by: BulkMeUp

I have been very sucessfully doing the pwo shake suggested by Emma worked @.5g carbs and .2g pro per lbm

Shake consists of oats, dex, whey, skim milk. Carbs are divided 50-50 between dex and the other sources. I dont use the banana there coz banana+milk gives me issues.


Posted by: BillytK03

Emma, since I have you on this thread already and not to go off subject but what would be the best pre-work out meal/shake and optimally how long to before training.

Right now I use 1/2 cup oates, skim milk, 2 scoops whey for pre-workout meal (1 hr before lifting) then 20 min before lifting take NO2 w/ CEX (creatine)........

and should I also take creatine in pwo shake as well?

....................any thoughts?


Posted by: leg_press

Emma I thought that p/workout ur body was like a sponge and would absorb all the protein u consumed, the shake I buy has 50g protein


Posted by: Emma-Leigh

ermm... no. You will absorb them, yes, but your ability to utilise those amino acids is still going to be limited by your genetics, lean mass etc etc.


Posted by: Emma-Leigh

Quote:
Originally Posted by BillytK03
Emma, since I have you on this thread already and not to go off subject but what would be the best pre-work out meal/shake and optimally how long to before training.

Right now I use 1/2 cup oates, skim milk, 2 scoops whey for pre-workout meal (1 hr before lifting) then 20 min before lifting take NO2 w/ CEX (creatine)........

and should I also take creatine in pwo shake as well?

....................any thoughts?
Looks ok. Too much whey (2 scoops + milk = far too much protein for most people) and I would increase your carbs as well (depending on your size) - so possibly add some fruit...

Also - the milk 1 hr pre lifting is a little too far out for this type of thing - I would consider swabbing it to yoghurt (slightly slower to digest).

As for the creatine - it depends on the dose you are taking for the serve and the particular product you are using. If it states to take it one serve a day, take it pre. If it states two serves a day, then you could do pre and post workout or one pre and one at the other end of the day (~ 30 mins before a meal).







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