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The best post-workout shake - May 12 2008 18:31:22
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echegollen
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I know it is important to have a liquid meal right after a workout since our muscles absord everything twice faster.
Obviously, we need protein, but we also need carbs in order to replenish the GLYCOGEN in ours muscles and to help in the absorption of proteins. I heard the best ratio is 3g of carbs for 1g of protein.
Do you have a good idea for the ideal post-workout shake ???
Thank you guys!
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RE: The best post-workout shake - May 12 2008 18:55:45
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R3261
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if you're eating within the hour after .5g per lb in carbs
half that in protein
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RE: The best post-workout shake - May 12 2008 18:59:13
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FatboyGinger
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quote:
ORIGINAL: theiopener
quote:
I know it is important to have a liquid meal right after a workout since our muscles absord everything twice faster.
myth 
I'd would agree it is absorbed more quickly, but twice??
For me, 70g dextrose, 42g protein(+ 1g taurine and 5g mono)
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RE: The best post-workout shake - May 12 2008 19:07:01
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David Barr
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From: Toronto and Los Angeles
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quote:
ORIGINAL: echegollen
I know it is important to have a liquid meal right after a workout since our muscles absord everything twice faster.
I second what iopener said. Training increases our sensitivity to the anabolic properties of fast protein, and mitigates some of the protein resistance that would occur later on.
quote:
Obviously, we need protein, but we also need carbs in order to replenish the GLYCOGEN in ours muscles and to help in the absorption of proteins. I heard the best ratio is 3g of carbs for 1g of protein.
Do you have a good idea for the ideal post-workout shake ???
Ideally a fast protein would be used with a fast carbohydrate. For example a whey hydrolysate and glucose. Pro/CHO ratios differ, but the best experience with my athletes is 1:1 (dependent on about a million factors).
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RE: The best post-workout shake - May 12 2008 19:20:52
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R3261
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quote:
I second what iopener said. Training increases our sensitivity to the anabolic properties of fast protein, and mitigates some of the protein resistance that would occur later on.
as far as I'm aware
all the evidence that skeletal muscle becomes refractory to stimulation of prot synthesis has used infusion
as yet it's unknown if it applies to oral consumption
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