Food vs. Shakes

[stroutman81]

I know how important pre and post workout nutrition is. I am also a firm believer in the power of simple carbs and protein before and after my workouts. My question is, what do you say to someone who is not as serious about weight training as many of us are and would never consider drinking shakes containing whey and dextrose? Do you give them a verbal slap and tell them it is necessary?

If not, what foods would your recommend to mimic the effect?

[TrainingGirl]

Shakes are not necessary. I choose shakes merely for the convenience factor. They can just get their simple carbs and protein from food sources. Whole foods, imo, are always a better choice. It's just easier and less time consuming to grab a shake and go.

I would suggest milk as a protein source...whey is derived from milk. Choose oats, brown rice, or I like fruit as a carb source. I know some people don't like to use fruit, but it has worked well for me.

Galya may be a good person to respond to this...I believe she does not use supplements and I'm sure she would have a better list of whole food options to choose

[TrainingGirl]

Double post..oops

[Jason B]

Supplements are by no means necessary like TrainingGirl said. But the liquid form is ideal after training because of it's fast absorption. If they don't want shakes, a couple cups of chocolate milk will work.

http://www.ncbi.nlm.nih.gov/entrez/q...=pubmed_docsum

[Lost Dog]

Like they said. Not necessary, but useful.

Were talking degrees of "perfection" here. The worst thing one can do is go and do a lifting workout and consume nothing for a couple of hours.

From better than nothing to "perfection," assuming that they are trying to gain muscle and eat a "normal" style diet.

1. A reasonably sized healthy meal within an hour of working out.
2. A low fat meal with good protein and healthy carb sources within an hour of working out.
3. Either low fat chocolate milk or a shake made with whey protein and maltodetrin, dextrose, or Gatorade, immediately after finishing the workout.
4. A specific post workout drink, like Surge, immediately after finishing the workout.

I doubt if there would be such a noticable benefit as you run up the scale that you could convince someone of the benefits. One has to have faith in the science.

The biggest bang for the buck (balancing money, fitness, and the psychological benefits) comes when you go from 0 to 1. Then when you hit 3, you should get more positive changes, but more from the immediacy of the nutrition and that it's in liquid form.

Getting someone new to lifting, to drink some special concoction is liable to leave them thinking you're a crackpot fanatic. Not that it can't be true...

[RobLL]

Shakes vs Food. In principle I am with you on this. But.... NROL acknowledges that while the science is not all there yet (some studies are) a protein and carb drink really seems to help add muscle when taken immediately after a workout. So if you are going to take 40 grams of protein after exercise it is just so much easier with a whey protein instant drink. I don't use the carbs as I am still wanting to lose a little fat. Also if you are trying to get to a gram of protein per pound body weight per day it is again easier with the powder. I get mine at (not my favorite place) Walmart. With the instant mix you can put your two scoops in a cup with a screw on/clamp on lid, and add water just before you drink it. Rob

[stroutman81]

Thanks for your replies. I agree that whole, natural foods is the way to go. Supplements are just that; supplements to your nutrition plan. So the core of anyone's diet should primarily consist of whole foods and that is what I promote.

However, I also believe protein and simple carb shakes surrounding your workouts are more beneficial then whole foods. It is the only time of day I think this rule applies.

Just wanted your opinions, thanks again.

[gobbla]

something that I don't get is "how long does it take your body to break down\use protein (solid or whey)?"

if your body needs protein and you take it in liquid form right after the workout to fill that need...wouldn't it make more sense to drink the shake more pre\during the workout so it can break it down and use it sooner?

[Jason B]

Originally Posted by gobbla

something that I don't get is "how long does it take your body to break down\use protein (solid or whey)?"

if your body needs protein and you take it in liquid form right after the workout to fill that need...wouldn't it make more sense to drink the shake more pre\during the workout so it can break it down and use it sooner?

There's really no solid answer as to how long it takes your body to break down protein and use, it depends on waaaaay too many things. Yes, ideally you want to drink fast acting carbs and protien before/during/ and after exercise. But in my opinion, the pre- and during shakes are a matter of personal preference and how they make you feel. If I drink a shake too close to my training, I feel sluggish, I hate feeling it slosh around in there. Depending on my last meal, I might drink a shake an hour or so before, if I feel like I need it. You don't really want to train on an empty stomach, but I hate having anything right before. I'll slam a few grams of BCAA's in water and maybe a spoonful of honey, but that's it. Then I make sure to drink my shake ASAP afterward. But if you can drink a shake before or during and feel fine, do it.

[gobbla]

awesome, thx buddy

[BFG]

Not necesary simply a replacement for food