post workout shake advice [Forum Archive]

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post workout shake advice

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Posted by: Richie1888

Hint # 5: Take advantage of the post workout "anabolic window!" There is such a wonderful opportunity for aiding in your plight for larger and stronger muscles at this time, that I don't know why anyone would not take full advantage! Right after you complete a workout your muscles are starving for protein and carbohydrates. And they are in no mood to wait for it either! They want their nutrition now! The best thing you can do at this time is to whip up a shake containing 30-50 grams of protein and 60-100 grams of carbs. Since whey is absorbed more quickly than any other protein, this would be the optimal protein source. The carbs should also be fast acting in order to spike insulin levels. High insulin levels are important post-workout as insulin is responsible for carrying carbohydrates and amino acids into muscle cells. A good carb source at this time would be dextrose or maltodextrin powder mixed together with the whey. Then, about 1-1.5 hours later, you can consume a regular protein and carbohydrate whole food meal. Studies have shown that this approach to post-workout nutrition is optimal for gains in size and strength.

i was reading this article by eric and i took out this extract, he says about making a after workout shake with 30 - 50 grams of protein and 60 - 100 grams of carbs, what sort of carb stuff would u put in a shake ?

Posted by: Platinum

You can buy packs of dextrose...just use that...failing that anything simple (to spike the insulin) will do

Posted by: Richie1888

anything natural like food stuffs mate ?

Posted by: tucker01

Oats and Skim Milk and some Fruits.

Posted by: Richie1888

Quote:

Originally Posted by IainDaniel

Oats and Skim Milk and some Fruits.

just blended ye ?

Posted by: tucker01

yep

Posted by: Richie1888

u got any other suggestions just like a list u use mate

Posted by: tucker01

That is what I use.

I use Oats or Oat Bran, Skim Milk, and if I feel like it some berries.

Posted by: Richie1888

cool ill give it a try

Posted by: SpeedyReedy5

you can also try waxy maize its a starchy carb

So what’s so special with Waxy Maize in comparison to dextrose or maltodextrin? Many people have used a mix of dextrose and maltodextrin for post workout nutrition for years because it works and is vital for proper glycogen replenishment. Welcome to the new era of post workout nutrition… Waxy Maize Starch. WMS has a much higher molecular weight and a much lower osmolarity rate compared to dextrose or maltodextrin, so what does this mean… Mainly, WMS bypasses the stomach, is absorbed by the intestines and immediately is assimilated; this is all done at a much faster rate than dextrose or maltodextrin, almost double.

WMS can help the absorption rates of many of your favorite supplements like creatine monohydrate, creatine ethyl ester, cell volumization and nitric oxide type supplements, etc. Nutrients like this often times are left in the stomachs harsh acidic environment and degrade absorption rates. WMS helps shuttle these nutrients to bypass the stomach and allow the body to assimilate these nutrients at a much higher rate.

WMS has the ability to replenish the body’s glycogen stores much faster than a mix of maltodextrin or dextrose. This is accomplished again by WMS’s ability to bypass the stomach and go to the intestines for immediate absorption. WMS’s ability to shuttle all these nutrients and starch gives the body an immediate "pump" you can physically feel in your muscles post workout. You will see a much larger, fuller and rounder muscle belly.

Dextrose and maltodextrin can cause water retention and bloating, hence WMS’s popularity with pre contest and contest preparation carbohydrate replenishment. Many dieters choose WMS as their carb of choice as it is sugar free and an ideal source of a long chain complex carbohydrate.

Posted by: SpeedyReedy5

this is what i use pre and post work out
this is how my shakes go
pre workout
allthewhey isolate 25g waxy maize 25g
post workout
allthewhey RejuveniX 41 2 scoops waxy maize 50g

Posted by: Jodi

Quote:

Originally Posted by IainDaniel

Oats and Skim Milk and some Fruits.

Or fat free plain yogurt instead of the milk. It's creamier, like a frappe.

Posted by: juggernaut

Quote:

Originally Posted by IainDaniel

Oats and Skim Milk and some Fruits.

Posted by: Trouble

See my post on the addition of cereal bran fiber (oat, rice, barley, but not wheat) to shakes, in my "interesting new facts" thread, this section.

Waxy maize is a variant on this idea of slow release, slow digesting, soluble fiber as a potent digestion modulator (drastically improves absorption efficiency of larger protein loads, while reducing adverse glucose and insulin response from large glucogenic amino acid hits from same larger protein loads = 60+ grams per serving).

Also modulates gastic emptying rate, improves intestinal mucosal cell production of immun modulating factors, thus improves recovery. Also improves absorption of some hydrophobic supplements.

Posted by: juggernaut

stick with the oats, wm has no founded proof that it works, it really sounds like an expensive dextro/malto

Quote:

Originally Posted by Trouble

See my post on the addition of cereal bran fiber (oat, rice, barley, but not wheat) to shakes, in my "interesting new facts" thread, this section.

Waxy maize is a variant on this idea of slow release, slow digesting, soluble fiber as a potent digestion modulator (drastically improves absorption efficiency of larger protein loads, while reducing adverse glucose and insulin response from large glucogenic amino acid hits from same larger protein loads = 60+ grams per serving).

Also modulates gastic emptying rate, improves intestinal mucosal cell production of immun modulating factors, thus improves recovery. Also improves absorption of some hydrophobic supplements.

Posted by: juggernaut

I'm eating my words on waxy maize...holy shit this stuff works.

Posted by: Delusional

3 scoops TrueMass with 16oz fat free milk:
800 calories
160 calories from fat
17g total fat
88g carbs
38g sugars
66g protein
thats my post work out shake

some times i add 1 ½ scoop to 2 scoops of dextrose, too. not sure if i should do that or not but yea..

Posted by: vortrit

Quote:

Originally Posted by IainDaniel

Oats and Skim Milk and some Fruits.

Ditto. Plus some Cascade Fresh Yoghurt... Yummy...

Posted by: sensamilia

does waxy maize starch spike ur insulin? and where can one buy it? Atm im just using baked potatoe skim milk and oats.

Posted by: juggernaut

Quote:

Originally Posted by sensamilia

does waxy maize starch spike ur insulin? and where can one buy it? Atm im just using baked potatoe skim milk and oats.

it spikes, but this is what it does:

From bodybuilding.com
"...WMS really is an extremely unique substance and works on a very different mechanism to the usual malt/dex carbohydrate mix, especially dealing with its response with insulin. most think a higher rate of absorption/assimilation/digestion takes more insulin or a greater insulin response to shuttle nutrients and to replenish glycogen stores, i think WMS is going to prove this wrong. WMS is very different, hence why many have been using this stuff while dieting and not getting the usual dex/malt spill over or bloat many people experience.

WMS differs from malt or dex (especially dex) in 2 main ways... WMS has a significantly greater molecular weight and lower osmolarity of the 2. without going into the science of john dalton, molecular mass, or osmotic pressure, what do these 2 main details mean to us, athletes...

first because of the greater molecular weight, WMS has the ability to quickly bypass much of the harsh digestion process in the stomach and go to the intestines (ileum) for immediate absorption. "yeah so what..." well in theory, this allows this complex carbohydrate to stay in long chain polymer form before being broken down or digested after it has crossed the intestinal wall. which in turn causes a low glycemic response as these polymer chains are virtually untouched as they are still in tact before the stomach had time to break them down and are broken down at a much lower rate. with malt or dex, their glycemic response is very high. dex is basically pure glucose, so the obvious spike in insulin is evident, but even though malt is considered a complex carb, it is broken down extremely fast and causes a very quick spike in insulin.

second, the low osmolarity of this substance makes WMS highly absorbable driving itself across the intestinal wall and into the bloodstream. This low osmolarity allows substance to reach the muscle cells quickly.

i personally believe these 2 actions will increase absorption of many other supplemental aides by signifcant numbers. first the ability of WMS to allow substances to bypass much of the stomachs harsh acids is huge. many substances, like creatines, amino acids, etc. can sit in these acidic environments and degrade and make them useless. and second the low osmolarity of WMS has the ability to take other materials across the intestinal wall fairly easy (absorption) and then materials are driven to various cells (assimilation) to take on their action. i really believe you are going to see WMS in the future as the next "transport system" not only for creatine but for many other aides, and it doesn't work on the high insulin response mechanism for absorption either, which is a plus.

many are talking about "feeling" WMS and mistaking it as a hypoglycemic response. i can not say really what it is from a personal or from med-line searches, but it feels like a hypoglycemic episode is about to happen, but it never really quite takes you to being hypo. it is strange really, i have made myself hypo countless times usually from the over use of ALA and dextrose so i know the feeling. something else is happing here, as the insulin response to WMS is fairly low. i guess only time will tell as well as new theories will arise to what it is.

ok, i have rambled enough. as soon as our new site is up and our article section gets wrapped up, i know dante and i are going to go into great detail and study with WMS. it really is a unique and new substance (well at least how we are using it) so discussion and personal experience is important. we love to hear your opinions and thoughts about this material..."

Posted by: juggernaut

basically, its probably the better of stuff that I have tried in the past. it just plain works. You actually feel a surge. And no crash afterwards.

Posted by: Delusional

hm. saying it will increase the absorption of many supplements. so this means things like creatine, protein shakes, certain pills?
so i could toss some WMS in my creatine drink and it would help me benefit more from the creatine?

Posted by: juggernaut

I do it every morning.

Posted by: Delusional

Quote:

Originally Posted by juggernaut

I do it every morning.

wow. very interesting. gona search on where to buy some now.
so 25g in my pre workout supplement, and 25g is my postworkout supplement is enough? or do you use it every time you have something like a shake, or creatine?

Posted by: Delusional

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this?

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