Diet, Nutrition and SupplementationPost here for supplement reviews or nutritional advice. If you're trying to get "ripped abz" THIS is where you should be.
After working out, I make a drink consisting of one scoop of whey protein with water and then I eat either a banana or an apple. Is this acceptable or should I be mixing whey and gatorade together to get the carbs?
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
It's fine. Use milk instead of water, for some extra protein and carbs.
What is the need of extra protein for post workout meal or drink?
From what I have read and understand extra protein during post = expensive urine (or not so expensive in this case).
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"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
What is the need of extra protein for post workout meal or drink?
From what I have read and understand extra protein during post = expensive urine (or not so expensive in this case).
To what degree? Milk is mostly casein protein, which is a slower metabolizing protein, combined with the galactose for liver glycogen replenishing and you can't beat milk as a carrier. If you're not lactose intolerant, you'll really benefit from using milk as the carrier.
Now, in terms of absorbtion, you want the PWO to be as fat-free as possible to that it doesn't interfere with absorbtion. The liquid absorbs very easily.
I've always used milk, except for my very first ever protein drink which was very uninspiring. Combined with oats and yogurt, it's monstrously good stuff.
Too lazy to search on milk benefits. Not necessarily saying there is no benefit. Saying that protein is hard to differentiate. I believe there are studies showing whey isolate and casein metabolizing at the same rate.
Fat interferes with absorption rate? Interesting? I might check on that stuff later. I have seen people benefit from fat intake with PWO without problems.
To what degree you ask... I believe for the average 200lber or less... 15g of protein is sufficient. My understanding is the primary need is for glycogen replenishment as you touched on. Milk definitely has more of its calories coming from carbs. But I'm curious if it is the best carrier. Is it better than fructose?
I'll read around later.
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Now, in terms of absorbtion, you want the PWO to be as fat-free as possible to that it doesn't interfere with absorbtion. The liquid absorbs very easily.
There was a study being floated around here a while back that showed that people who had drank whole milk PWO gained more muscle than those drinking skim milk PWO. Fat didn't hurt there. I would search for the study, but I gotta go knock out an hour or two of calc hw.
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Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
There was a study being floated around here a while back that showed that people who had drank whole milk PWO gained more muscle than those drinking skim milk PWO. Fat didn't hurt there. I would search for the study, but I gotta go knock out an hour or two of calc hw.
There was a study being floated around here a while back that showed that people who had drank whole milk PWO gained more muscle than those drinking skim milk PWO. Fat didn't hurt there. I would search for the study, but I gotta go knock out an hour or two of calc hw.
I remember that study, I posted it. I'm not sure how valid it is. Keep in mind, wonky collection techniques can invalidate a study (even if the results are correct).
Personally, I use skim all around, simply because I don't want to be buying two different milks. I sometimes waste part of a gallon because I didn't drink it before it expired.
I remember that study, I posted it. I'm not sure how valid it is. Keep in mind, wonky collection techniques can invalidate a study (even if the results are correct).
Personally, I use skim all around, simply because I don't want to be buying two different milks. I sometimes waste part of a gallon because I didn't drink it before it expired.
I also use skim, just because anything else makes me gag. But, sometimes I'll throw in some PB, ect in my pwo shake--an easy way to get cals in. Hasn't made a difference for me, if you want to play the anecdotal evidence game. Anyways, I don't really think fat is good or bad. Just another easy, delicious source of energy.
And, just curious, what do you think was wrong with that study?
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
And, just curious, what do you think was wrong with that study?
I haven't looked at the study since I posted it, some two years ago. I'm not sure there is anything wrong with it, but I remember some respectable people shootin' it down. I've seen Aragon blow away from seemingly sound studies on the basis that the conditions under which they conducted the study didn't apply to the real world. I also seem to remember quite a few nutritional experts all agreeing it's best to keep fat low as it interferes with absorbtion because the size of fat molecules are much larger than that of protein or carbs.
I would use whole milk as a means of getting more calories, but PWO, I go technically fat free.
post workout nutrition
. Anyways, I don't really think fat is good or bad. Just another easy, delicious source of energy.
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