Thread: Post workout shake

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.

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.

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.