Advice on post workout meal

[Nutty]

I've been on the TAP for the last 5 months but since day one i found it very hard to eat after a workout. Came to the conclusion that the solution would be to drink and not to eat.
I've browsed the forum and got the impression that most of you prefer PBs over MRPs. Am i correct?
If so, a home brewed protein shake would help my case? Would you recommend this "life-style"?
I'm only thinking on post workout or cardio, meaning, 3 or 4 shakes a week. I wouldn't do me any harm, would it?
Help needed!

[Brian A.]

Checkout www.proteinfactory.com you can choose one of their post workout mixes or make your own.

[Ian Kay]

You nailed it, Nutty. Protein shakes are the way to go for post-workout. They're easier to get down and also more efficient for replenishing your muscles. Brian's site there is a good one. Aim for a 2:1 / carb:protein ratio. Maltodextrin and whey protein are your best bets.

[RipStone]

There are two schools of though on PWO carbs; high-GI carbs and low-GI carbs.

Those who use high-GI carbs will use dextrose, matlodextrin, or a combo of the two. There theory is that high-GI carbs will promote a big insulin spike while quickly replacging glycogen stores PWO.

Those who do low-GI usually use oats, fruit, or a combo of the two. There thinking is that oats will still give an insulin spike, but it will release insulin slower and steadier than dextrose, etc. Also, dextrose, etc has little nutritonal value, while oats/fruit has a lot of nutrional value. Some people believe there is no point of consuming calories that don't provide some sort of nutrional value.

Having said all of this, some people use dex/matlo and oats PWO. It is really a process of trial and error to find out what your body respoinds best to and what helps you recover the best.

[Lost Dog]

I go for the high GI carbs for the insulin response, not to replenish glycogen (which could be done with pretty much any carbs like fruit, oatmeal, etc.).

The insulin response, PWO, increases the length of time that your body undergoes increased protein synthesis and remains anabolic, or so I believe...

But, many people have good results with lower GI foods (solid or liquid). For months, I used to make drinks from blended cottage cheese, fruit, table sugar and/or spenda, and ice.

The most important thing is to quickly get something down, with plenty of protein and carbs.

[slaino]

What about no carb Iso-Pure whey protein shakes with water pre and post workout if you are cutting or trying to lose weight? Can muscles still benefit post workout from pure protein without the insulin producing catalyst provided by carbs?

[RipStone]

Originally posted by slaino:
What about no carb Iso-Pure whey protein shakes with water pre and post workout if you are cutting or trying to lose weight? Can muscles still benefit post workout from pure protein without the insulin producing catalyst provided by carbs?

The place(s) you do not want to skimp on carbs is your pre/post-workout nutrition. I dont care if you are bulking, cutting, whatever. The bottom line is that you need carbs around your workout...especially post-workout.

After you lift your glycogen stores are depleted and the only way to replenish glycogen is by consuming carbs. This will help you kick start the recovery process and build/maintain muscle mass.

Having protein by itself is not gonna do much. Carbs are key.

[Marykaa]

Originally posted by RipStone:
I dont care if you are bulking, cutting, whatever. The bottom line is that you need carbs around your workout...especially post-workout.

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Having protein by itself is not gonna do much. Carbs are key.

I'm on the SBD .. and have been told a couple of times to take also carbs around workouts.. but nothing can be as clear as that!

thanks!

[slaino]

Thanks guys [img]smile.gif[/img]