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Post workout meal....
- Thread starter Vvitto
- Start date
oldfart
Registered
post w/o meal
There is a difference between the post workout meal and consuming a protein drink immediately after your w/o. You should have both. One of the interesting things about honey is that it does not give a large insulin spike. Keep your nutrients simple. Have a couple of scoops of whey protein in 6-8 oz. of sports drink after your w/o. 60-90 minutes later have a meal that consists of 50% protein and 50% complex carbs. Eat the protein bar only as last resort. You want the whey to metabolise as quickly as possible.
of
There is a difference between the post workout meal and consuming a protein drink immediately after your w/o. You should have both. One of the interesting things about honey is that it does not give a large insulin spike. Keep your nutrients simple. Have a couple of scoops of whey protein in 6-8 oz. of sports drink after your w/o. 60-90 minutes later have a meal that consists of 50% protein and 50% complex carbs. Eat the protein bar only as last resort. You want the whey to metabolise as quickly as possible.
of
After my workouts I have a shake w/ 1/2 cell tech+1-2 scoops Promax+1tsp glutamine powder(3gm) mixed w/ water.I have this w/in 15-20 minutes after training.About 90 min. later I have a Metrx shake w/ skim milk , or I'll have chicken/steak w/ rice or potatoes.Make sure to get plenty of water to rehydrate yourself after a hard session.
After workout I have my PWD (whey/carbs/glut etc ) and about 60min later I eat a chickn breast with brown rice.
I consume about 40g of whey and 4g of creatine with a carb source right after my w/o. about an hour later I eat some tuna with salsa or just plain. a glass of milk some rice and maybe some broccoli.
OPTIMAL POST WORKOUT MEAL...
-hydrolyzed whey or whey isolate
-dextrose or maltodextrin at twice the amount in grams as the whey
-creatine 5 g
-glutamine peptides 5 g
-arginine 2 g
Not necessities, but great additions to the above drink....
-ribose 3 g
-vanadyl sulfate 10 g
-ALA 200mg
-electrolyte blend
-antioxidant blend
-phosphatidylserine 400 mg
1 hour later...regular protein and complex carb meal.
-hydrolyzed whey or whey isolate
-dextrose or maltodextrin at twice the amount in grams as the whey
-creatine 5 g
-glutamine peptides 5 g
-arginine 2 g
Not necessities, but great additions to the above drink....
-ribose 3 g
-vanadyl sulfate 10 g
-ALA 200mg
-electrolyte blend
-antioxidant blend
-phosphatidylserine 400 mg
1 hour later...regular protein and complex carb meal.
oldfart
Registered
Hello gopro,
I noticed that you suggest glutamine and creatine to be used in your post w/o protein drink. My understanding is both require a sodium molecule as a transporter. When taken together only one will win this battle. The other will be passed as waste.
just wondering.
of
I noticed that you suggest glutamine and creatine to be used in your post w/o protein drink. My understanding is both require a sodium molecule as a transporter. When taken together only one will win this battle. The other will be passed as waste.
just wondering.
of
oldfart
Registered
gopro,
thanks for the quick reply. I will post my sources of references regarding sodium molecules as a transporter and I ask the same of you.
thanks again
of
thanks for the quick reply. I will post my sources of references regarding sodium molecules as a transporter and I ask the same of you.
thanks again
of
I have had good experiences with it when using the Sportpharma brand. I do not use it with any other meal except post workout as I feel it does help to replace glycogen stores more efficiently. Like all supplements, it will work better for some than for others, but I recommend it to all the bodybuilders I train as part of the post workout arsenal.
