500ml skimmed milk
1 Banana
40g whey powder
40g malto-dextrin

Any good?

Looks good to me.

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May suggest changing the sugar for ground oats.

ORIGINAL: Chris M

May suggest changing the sugar for ground oats.

Even post workout???

Ain't Nothin But A Peanut!!

Couple of weird responses IMO.

Doesn't look good to me. No need for a 600cal PWO shake. No need for the milk (slows adsorption and contains fat). Banana and malto is fine, but personally I'd just slightly up the malto or have 30g malto, 30g dextrose.

Chris M

Do you understand the requirements of a PWO shake, particularly the ideal characteristics of the carbs?

I'm a wizard of the word, that's what you heard
And anything else is quite absurd

I'm pretty new to eating properly so I only know the basics,
fast acting (whey) protein and fast acting carbs (malto-dext, dextrose or white bread) after a weights workout, is pretty much all i know
The reason i wanted 600 cals is because i'm eating 6 meals a day all at 600 cals, so thought this could be one of them.

pwo shldnt be counted as one of ur 6 meals, it shld jst be a fast injection of carbs n protein, to help muscle repair, this shld be taken imediatly after workout, then a meal within the hour 2.

for example mine is, 2 scoops protein, 1 scoop wms in water.

followed by a full meal 40 mins later.

Do u have a PPWO meal an hour so later or is this the only PWO meal and u eat again in a few hoursas normal?

ORIGINAL: Losso

pwo shldnt be counted as one of ur 6 meals, it shld jst be a fast injection of carbs n protein, to help muscle repair, this shld be taken imediatly after workout, then a meal within the hour 2.

for example mine is, 2 scoops protein, 1 scoop wms in water.

followed by a full meal 40 mins later.

Agree with this, except I'd revered the ratio of protein to WMS.

He's right tho, 6 meals EXCLUDING your PWO shake. The PWO shake should be the only real change in diet between the two days unless a) you're cutting or b) you're carb insensitive and need to watch your carb intake.

I'm a wizard of the word, that's what you heard
And anything else is quite absurd

ORIGINAL: AlasTTTair

Couple of weird responses IMO.

Doesn't look good to me. No need for a 600cal PWO shake. No need for the milk (slows adsorption and contains fat). Banana and malto is fine, but personally I'd just slightly up the malto or have 30g malto, 30g dextrose.

Chris M

Do you understand the requirements of a PWO shake, particularly the ideal characteristics of the carbs?

I doubt you'd notice any difference in results from having sugar or oats in your PWO shake.

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ORIGINAL: AlasTTTair
Couple of weird responses IMO.

Doesn't look good to me. No need for a 600cal PWO shake. No need for the milk (slows adsorption and contains fat). Banana and malto is fine, but personally I'd just slightly up the malto or have 30g malto, 30g dextrose.

Chris M

Do you understand the requirements of a PWO shake, particularly the ideal characteristics of the carbs?

Question is mate do you understand the requirements of a PWO shake?

I agree with what has been said by everyone else. oats, bananas, milk and whatever else is fine to use. only thing i would avoid PWO is crap fats personally

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I normally have a meal within 2 hours of my PWO shake.

ORIGINAL: theiopener

ORIGINAL: AlasTTTair
Couple of weird responses IMO.

Doesn't look good to me. No need for a 600cal PWO shake. No need for the milk (slows adsorption and contains fat). Banana and malto is fine, but personally I'd just slightly up the malto or have 30g malto, 30g dextrose.

Chris M

Do you understand the requirements of a PWO shake, particularly the ideal characteristics of the carbs?

Question is mate do you understand the requirements of a PWO shake?

I agree with what has been said by everyone else. oats, bananas, milk and whatever else is fine to use. only thing i would avoid PWO is crap fats personally

Answer is, IDEAL characteristics would be fast acting carbs and protein, as much as possible going towards replenishing muscle glycogen and sending protein to the muscles. Seeing as you want something that will replenish the muscles as quickly as possible, I'd say something like...oh I don't know...glucose (and whey)

Not saying its necessary or essential, but it is ideal. Like Steve used to say, it probably produces very little tangible difference, but if it makes you lose 1% efficiency, it only takes another 9 "Oh this'll do"s and you're only performing at 90% efficiency.

We're discussing what's ideal here Eddie, not just what's suitable

I'm a wizard of the word, that's what you heard
And anything else is quite absurd

ORIGINAL: AlasTTTair

ORIGINAL: Losso

pwo shldnt be counted as one of ur 6 meals, it shld jst be a fast injection of carbs n protein, to help muscle repair, this shld be taken imediatly after workout, then a meal within the hour 2.

for example mine is, 2 scoops protein, 1 scoop wms in water.

followed by a full meal 40 mins later.

Agree with this, except I'd revered the ratio of protein to WMS.

He's right tho, 6 meals EXCLUDING your PWO shake. The PWO shake should be the only real change in diet between the two days unless a) you're cutting or b) you're carb insensitive and need to watch your carb intake.

yer ive been thinking about upping the WMS, thanks for your input, sorry for hijack, think ill put 2 scoops of wms in:)

ORIGINAL: AlasTTTair

ORIGINAL: theiopener

ORIGINAL: AlasTTTair
Couple of weird responses IMO.

Doesn't look good to me. No need for a 600cal PWO shake. No need for the milk (slows adsorption and contains fat). Banana and malto is fine, but personally I'd just slightly up the malto or have 30g malto, 30g dextrose.

Chris M

Do you understand the requirements of a PWO shake, particularly the ideal characteristics of the carbs?

Question is mate do you understand the requirements of a PWO shake?

I agree with what has been said by everyone else. oats, bananas, milk and whatever else is fine to use. only thing i would avoid PWO is crap fats personally

Answer is, IDEAL characteristics would be fast acting carbs and protein, as much as possible going towards replenishing muscle glycogen and sending protein to the muscles. Seeing as you want something that will replenish the muscles as quickly as possible, I'd say something like...oh I don't know...glucose (and whey)

Not saying its necessary or essential, but it is ideal. Like Steve used to say, it probably produces very little tangible difference, but if it makes you lose 1% efficiency, it only takes another 9 "Oh this'll do"s and you're only performing at 90% efficiency.

We're discussing what's ideal here Eddie, not just what's suitable

He mentions he doesn't eat then for another 2 hrs so is dex/whey ideal?

ORIGINAL: danchubbz

ORIGINAL: AlasTTTair

ORIGINAL: theiopener

ORIGINAL: AlasTTTair
Couple of weird responses IMO.

Doesn't look good to me. No need for a 600cal PWO shake. No need for the milk (slows adsorption and contains fat). Banana and malto is fine, but personally I'd just slightly up the malto or have 30g malto, 30g dextrose.

Chris M

Do you understand the requirements of a PWO shake, particularly the ideal characteristics of the carbs?

Question is mate do you understand the requirements of a PWO shake?

I agree with what has been said by everyone else. oats, bananas, milk and whatever else is fine to use. only thing i would avoid PWO is crap fats personally

Answer is, IDEAL characteristics would be fast acting carbs and protein, as much as possible going towards replenishing muscle glycogen and sending protein to the muscles. Seeing as you want something that will replenish the muscles as quickly as possible, I'd say something like...oh I don't know...glucose (and whey)

Not saying its necessary or essential, but it is ideal. Like Steve used to say, it probably produces very little tangible difference, but if it makes you lose 1% efficiency, it only takes another 9 "Oh this'll do"s and you're only performing at 90% efficiency.

We're discussing what's ideal here Eddie, not just what's suitable

He mentions he doesn't eat then for another 2 hrs so is dex/whey ideal?

The PWO shake I suggested is ideal in and of itself. Eating 2 hours afterwards is not ideal. However, I don't see how still having the dextrose/ whey would he a problem as his muscles would be instantly replenished and his insulin spiked, so little, if any catabolism is likely to take place.

Like I said, it's not essential, but it is ideal for rapidly replenishing muscles.

I'm a wizard of the word, that's what you heard
And anything else is quite absurd

ORIGINAL: AlasTTTair
Answer is, IDEAL characteristics would be fast acting carbs and protein, as much as possible going towards replenishing muscle glycogen and sending protein to the muscles. Seeing as you want something that will replenish the muscles as quickly as possible, I'd say something like...oh I don't know...glucose (and whey)

Not saying its necessary or essential, but it is ideal. Like Steve used to say, it probably produces very little tangible difference, but if it makes you lose 1% efficiency, it only takes another 9 "Oh this'll do"s and you're only performing at 90% efficiency.

We're discussing what's ideal here Eddie, not just what's suitable

But what is the meaning of ideal? ideal in what aspect? does a 5% increase in effort result in a overall positive difference of 5% or is it less than that?

He doesn't need fast carbs or fast protein because hey guess what, hes still got stuff sitting in hit gut from prior being digested. Muscle glycogen and repair isn't a NOW NOW NOW thing mate, glycogen will be refilled with his PWO meal if he doesn't use a shake and recovery is over days not minutes and hours. He also doesn't need to replenish glycogen quickly unless hes planning on doing HIT or some other form of high intensity exercise and doesn't have time to wait for slow carbs to do the job

What Steve said and what Steve did were two separate things mate, him, and countless others are not gurus to be listened to and never questioned. What he did resulted in him having no life outside of his training, did that not dawn on anyone else who were trying to apply his methods to the letter T.

90% or 100%, who cares what it looks like on paper, real world tangible results matter, nothing else

UGM - Now with New Low Carb Section!

[link=http://tinyurl.com/5lwwh9][image]http://i33.tinypic.com/1yg6r

ORIGINAL: theiopener

ORIGINAL: AlasTTTair
Answer is, IDEAL characteristics would be fast acting carbs and protein, as much as possible going towards replenishing muscle glycogen and sending protein to the muscles. Seeing as you want something that will replenish the muscles as quickly as possible, I'd say something like...oh I don't know...glucose (and whey)

Not saying its necessary or essential, but it is ideal. Like Steve used to say, it probably produces very little tangible difference, but if it makes you lose 1% efficiency, it only takes another 9 "Oh this'll do"s and you're only performing at 90% efficiency.

We're discussing what's ideal here Eddie, not just what's suitable

But what is the meaning of ideal? ideal in what aspect? does a 5% increase in effort result in a overall positive difference of 5% or is it less than that?

He doesn't need fast carbs or fast protein because hey guess what, hes still got stuff sitting in hit gut from prior being digested. Muscle glycogen and repair isn't a NOW NOW NOW thing mate, glycogen will be refilled with his PWO meal if he doesn't use a shake and recovery is over days not minutes and hours. He also doesn't need to replenish glycogen quickly unless hes planning on doing HIT or some other form of high intensity exercise and doesn't have time to wait for slow carbs to do the job

What Steve said and what Steve did were two separate things mate, him, and countless others are not gurus to be listened to and never questioned. What he did resulted in him having no life outside of his training, did that not dawn on anyone else who were trying to apply his methods to the letter T.

90% or 100%, who cares what it looks like on paper, real world tangible results matter, nothing else

I dont know who Steve is but I do agree with this, and unless your a pro bodybuilder or something getting to stressed over things like that can be quite detrimental

Ain't Nothin But A Peanut!!

Dazzler Steve is/was TT/Marmite etc

UGM - Now with New Low Carb Section!

[link=http://tinyurl.com/5lwwh9][image]http://i33.tinypic.com/1yg6r

ORIGINAL: theiopener

He doesn't need fast carbs or fast protein because hey guess what, hes still got stuff sitting in hit gut from prior being digested. Muscle glycogen and repair isn't a NOW NOW NOW thing mate, glycogen will be refilled with his PWO meal if he doesn't use a shake and recovery is over days not minutes and hours.

I disagree TIO. I think muscle glycogen and repair IS a now now now thing. After a hard workout cortisol is at a high point and consuming fast acting carbs and a little protein will help to blunt this and also to increase insulin. I think the sooner you do this after a workout the better.

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