Post workout shake

Skyliner · 06-14-2002, 09:06 PM

For my post workout, I blend 1 1/2 servings of protein powder, flavourless creatine and Glucose with water. Is that good?

Twin Peak · 06-14-2002, 09:14 PM

Depends what you are trying to do. How much creatine and glut? What type of protein? How many grams? How much glucose? IF you want simple carbs dextrose is better. Personally I'd rather leave out the sugar and if you want simple carbs have some fruit or if they don't need to be simple have oatmeal.

Try to get at least 50g protein, 10g creatine and 10g glut.

Skyliner · 06-14-2002, 10:09 PM

I'm 153 lbs and bulking, so the post workout shake consist of

- 33 gram protein (100% Whey)
- 5 gram flavourless creatine
- 44 gram Glucose (btw, glucose IS dextrose right?)
- 10-12 oz of water

How is it? For the rest of the day if I need a shake, I simply blend it with milk only.

LAM · 06-14-2002, 11:00 PM

the latest performance studies from Wolfe RR @ the U of Texas have given this formula for glucose induced hyperaminoacidemia.

16-20 grams of whey and 75 grams of simple high GI/GR carbs (50/50 mixture of dextrose and maltodextrin). it is a ratio of 1:3 protein to carbs.

* note - protein intake in excess of 20 grams post workout is counter productive towards the anabolic process.

Personally I use:

20 grams CFM Whey
37.5 grams of dextose and 37.5 grams of maltodextrin
10 grams L-Glutamine
10 grams micronized creatine
6 grams BCAA's
1 gram ALA

Skyliner...i would drop you whey down to 20 grams and raise the dextrose to 50 grams. 50 grams of a high GI/GR sugar is the minumum intake to spike insulin.

Skyliner · 06-15-2002, 04:10 AM

LAM, you mean 20 grams of protein is enough for post workout? Why will it be counter-productive if it's more than that? Just curious

06-14-2002, 09:06 PM	#1
Skyliner Registered User Join Date: May 2001 Location: Whisper in the Wind Posts: 265	Post workout shake For my post workout, I blend 1 1/2 servings of protein powder, flavourless creatine and Glucose with water. Is that good?
	Keep on going...

06-14-2002, 09:14 PM	#2
Twin Peak Peak Physiques™ Join Date: Mar 2002 Location: NY Posts: 7,870	Depends what you are trying to do. How much creatine and glut? What type of protein? How many grams? How much glucose? IF you want simple carbs dextrose is better. Personally I'd rather leave out the sugar and if you want simple carbs have some fruit or if they don't need to be simple have oatmeal. Try to get at least 50g protein, 10g creatine and 10g glut.
	www.DesignerSupps.com INTELLIGENT DESIGN™...lands on 1/1/2007 www.intelligentdesignmag.com

06-14-2002, 10:09 PM	#3
Skyliner Registered User Join Date: May 2001 Location: Whisper in the Wind Posts: 265	I'm 153 lbs and bulking, so the post workout shake consist of - 33 gram protein (100% Whey) - 5 gram flavourless creatine - 44 gram Glucose (btw, glucose IS dextrose right?) - 10-12 oz of water How is it? For the rest of the day if I need a shake, I simply blend it with milk only.
	Keep on going...

06-14-2002, 11:00 PM	#4
LAM Gym ratt/Part-time pimp Join Date: May 2002 Location: Las Vegas, NV Posts: 7,384 Photos: 2	the latest performance studies from Wolfe RR @ the U of Texas have given this formula for glucose induced hyperaminoacidemia. 16-20 grams of whey and 75 grams of simple high GI/GR carbs (50/50 mixture of dextrose and maltodextrin). it is a ratio of 1:3 protein to carbs. * note - protein intake in excess of 20 grams post workout is counter productive towards the anabolic process. Personally I use: 20 grams CFM Whey 37.5 grams of dextose and 37.5 grams of maltodextrin 10 grams L-Glutamine 10 grams micronized creatine 6 grams BCAA's 1 gram ALA Skyliner...i would drop you whey down to 20 grams and raise the dextrose to 50 grams. 50 grams of a high GI/GR sugar is the minumum intake to spike insulin.
	Dumbest statement made in the Anabolic Zone for Nov TBD ----------------------------------------------------- What you talking about Willis ?

06-15-2002, 04:10 AM	#5
Skyliner Registered User Join Date: May 2001 Location: Whisper in the Wind Posts: 265	LAM, you mean 20 grams of protein is enough for post workout? Why will it be counter-productive if it's more than that? Just curious
	Keep on going...

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