which one of these would be the better PWO shake?

Tha Don · 11-30-2003, 03:47 PM

okay, i need to add my creatine supp. to my post-workout shake, so just wanted to know which one of these would be best for mass gains post lifting...

a) 5g creatine, 5g glutamine, 22g dextrose and 24g whey (approx. 250 cals)

b) 5g creatine, 5g glutamine, 22g dextrose, 32g whey and 68g maltodextrin (approx. 625 cals)

i did think a) would be best, then i read you need twice as many carbs as protein ratio post workout, so i thought b), but i'd already have dextrose and a big high carb meal when i get home... plus 625 is a lot to digest in a hurry, so i dunno, what you guys recommend?

thanks

**P-funk** · 11-30-2003, 03:49 PM

my shake right now is:

360 cals
46g protein
34g carbs (dextrose)

Rocco32 · 11-30-2003, 05:37 PM

Mine is similar to P-Funk

40g Prot
40g Dextrose
5g Glutamine
5g Creatine
1 tsp BCAA's

Fit Freak · 11-30-2003, 05:46 PM

I would say this depends on your goals as well as your daily calorie target. A general rule is a 2:1 ratio of carbs to protein but I myself usually go a little lower on the carbs...for me something like 1:1 when cutting and 1:1.5 when clean gaining.

11-30-2003, 03:47 PM	#1
Tha Don Registered User Join Date: Aug 2003 Location: Nottingham, England Posts: 3,826 Photos: 33	which one of these would be the better PWO shake? okay, i need to add my creatine supp. to my post-workout shake, so just wanted to know which one of these would be best for mass gains post lifting... a) 5g creatine, 5g glutamine, 22g dextrose and 24g whey (approx. 250 cals) b) 5g creatine, 5g glutamine, 22g dextrose, 32g whey and 68g maltodextrin (approx. 625 cals) i did think a) would be best, then i read you need twice as many carbs as protein ratio post workout, so i thought b), but i'd already have dextrose and a big high carb meal when i get home... plus 625 is a lot to digest in a hurry, so i dunno, what you guys recommend? thanks

11-30-2003, 03:49 PM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,696	my shake right now is: 360 cals 46g protein 34g carbs (dextrose) E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

11-30-2003, 05:37 PM	#3
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,329 Photos: 18	Mine is similar to P-Funk 40g Prot 40g Dextrose 5g Glutamine 5g Creatine 1 tsp BCAA's I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

11-30-2003, 05:46 PM	#4
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	I would say this depends on your goals as well as your daily calorie target. A general rule is a 2:1 ratio of carbs to protein but I myself usually go a little lower on the carbs...for me something like 1:1 when cutting and 1:1.5 when clean gaining. Searching for the right balance...

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