PWO Shakes

[wilburaz]

Nutrient timing is all very new to me and I was wondering if after lifting I should have a shake with whey only or should I add a carb (say milk or juice)? If it's whey only, then I need something else with protein and carbs within an hour, right? Is a PWO shake necessary after cardio only? Thanks!

[Cynic]

whey + skim milk + oats + honey. Maybe add some fruit if you like but the honey already has fructose. Use raw honey if you can, since the glucose and fructose molecules are still unbonded.

For the PWO meal, why not a steak and rice with spinach?

[wilburaz]

Would a glass of lowfat chocolate milk work? Although a nice steak sounds good too!

[Aoife]

yeah, plenty of times my pwo has been a bottle of 2% choc milk. mmmm....

protein and carbs, really all you need if you even bother. ratios and all that aren't gonna make a real difference early on, for the most part. *shrug* too many people overthink stuff.