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Post Workout

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banksy
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2011/03/24 13:14:25 (permalink)

Post Workout

Once ive finished my weight training & 15min cardio prior to it. i then get home and make my PWO shake with consists of.
 
40g whey
40g dry oats
2 tbsp peanut butter
1 banana
handful blueberries
 
should i treat this as a normal meal and weight anout 2.5 hrs to eat another meal or have this shake and then a meal 1 hour after, then carry on the 'every 2.5 hour' rule?
 
Thanks guys
#1

19 Replies Related Threads

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    Tuffy
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    Re:Post Workout 2011/03/24 13:18:26 (permalink)
    TBH mate, I don't think that is an ideal PWO shake. You want to be having some fast carbs along with the fast protein.

    I would also take it with you to the gym and just add water so you can down it immediately. Then have a solid meal consisting of protein and a low GI carb, veg and EFA's 45 minutes afterwards.
    #2
    Dr Pepper
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    Re:Post Workout 2011/03/24 13:28:42 (permalink)
    Going by what you've got on your list, I would suggest:
     
    40g Whey + Banana with water, post workout.
     
    Then have a solid meal consisting of protein and carbs 30-40 minutes after.
     
     
     
     

    What's the worst that could happen?
    #3
    mick_the_brick
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    Re:Post Workout 2011/03/24 13:37:33 (permalink)
    Dr Pepper

    Going by what you've got on your list, I would suggest:

    40g Whey + Banana with water, post workout.

    Then have a solid meal consisting of protein and carbs 30-40 minutes after.





    Good post I personally would also add in some Leucine to your PWO shake.
    #4
    stealthy
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    Re:Post Workout 2011/03/24 13:49:51 (permalink)
    x2 on dr.peppers suggestion, leave the fats out of you pwo meal then the next meal have a protein/fats meal
     
    you might not need the extra leucine tho, most proteins these days have adequate aminos in, esp if your having a double scoop of whey, have a look but 5g of leucine at a time is more than fine
    #5
    banksy
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    Re:Post Workout 2011/03/24 15:10:07 (permalink)
    Thanks Guys!
     
    PWO Shake will be changed to why and banana!
     
    #6
    banksy
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    Re:Post Workout 2011/03/24 15:11:28 (permalink)
    but don't you guys always get that annoyance of taking your shake to gym, adding the water and the powder getting stuck to the bottom of your bottle, so frustrating, and a waste of whey.
    #7
    stealthy
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    Re:Post Workout 2011/03/24 15:15:49 (permalink)
    banksy

    but don't you guys always get that annoyance of taking your shake to gym, adding the water and the powder getting stuck to the bottom of your bottle, so frustrating, and a waste of whey.

     
    how long does it take you to get home?? if its less than like 20mins just wait till you get home, that magical "window" is overexaggerated
     
    if i have to have my shake at the gym i take a small container (just enough for the powder) then pour the powder into my empty shaker, if not i wait till i get home, chuck some ice in the blender and have a nicer, creamier, thicker shake :D
    #8
    DHumphreys
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    Re:Post Workout 2011/03/24 15:24:49 (permalink)
    Sandwhich bag?! Pop the whey + Fast acting Carbs in a sandwhich bag and pop it in your gym bag..... Simple :)

    Eat big - Lift big - Grow
    #9
    ruskybaby
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    Re:Post Workout 2011/03/26 13:33:02 (permalink)
    I always add cornflour to my PWO shake 50/50 ....or if you want to pay more for it call it waxy maize starch
    post edited by ruskybaby - 2011/03/26 13:34:14

    Age 43, 6 ft 1 in,100 kg.....just getting back into it after my son was born a couple of weeks ago. Need to lose the BF that has built up.
    #10
    mick_the_brick
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    Re:Post Workout 2011/03/28 14:55:22 (permalink)
    stealthy

    x2 on dr.peppers suggestion, leave the fats out of you pwo meal then the next meal have a protein/fats meal

    you might not need the extra leucine tho, most proteins these days have adequate aminos in, esp if your having a double scoop of whey, have a look but 5g of leucine at a time is more than fine


    Why no fats PWO / PPWO?
    #11
    stealthy
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    Re:Post Workout 2011/03/28 15:42:25 (permalink)
    There's 2 reasons of which I can't remember to the t but after workout the carbs and proteins need to be delivered rapidly and fats slow this process down a lot, and the other reason is something to do with insulin sensitivity I think ill look for the article I read or someone can come and clear this up lol
    #12
    Big Les
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    Re:Post Workout 2011/03/28 20:33:09 (permalink)
    PWO shake should be fast digesting - that isnt
    Peanut butter and oats will slow digestion which means that you are missing out on the increased receptivity as a result of exercise.
     
    The best thing is whey in water - with a simple carbohydrate - you can add amino acids if you are at that level, much as people try to sell you that this is not it for PWO - it is and has been for a long time!
    #13
    mick_the_brick
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    Re:Post Workout 2011/03/29 13:18:35 (permalink)
    stealthy

    There's 2 reasons of which I can't remember to the t but after workout the carbs and proteins need to be delivered rapidly and fats slow this process down a lot, and the other reason is something to do with insulin sensitivity I think ill look for the article I read or someone can come and clear this up lol

     
    Les has covered the whys...
     
    :)

    #14
    PowerUP
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    Re:Post Workout 2011/03/29 22:13:34 (permalink)
    Post workout should only be a liquid meal!   no solids...  you want the fastest digesting fuel possible...  stay with powders not solids (dextrose/whey/creatine/L-gluamine etc) 
    #15
    gixer1000
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    Re:Post Workout 2011/03/30 12:32:03 (permalink)
    Hey bro check out the supplement centre,5 k matrix recover pro ,everything you need ,loaded with bcaas, £33.99 for 62 servings, if my maths are right 54p a shake
    #16
    Jack About
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    Re:Post Workout 2011/03/30 14:08:03 (permalink)
     
    ruskybaby 
    I always add cornflour to my PWO shake 50/50 ....or if you want to pay more for it call it waxy maize starch

     
    x2 - tastes a little chalky but fast acting carb without any bloat
    #17
    El Gringo
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    Re:Post Workout 2011/03/30 14:57:52 (permalink)
    PowerUP

    Post workout should only be a liquid meal!   no solids...  you want the fastest digesting fuel possible...  stay with powders not solids (dextrose/whey/creatine/L-gluamine etc) 

    Not true, plenty of solid carbs are fast acting. Plus, if you are on a cutting diet then it's much more satisfying to make up your calories with solid meals. Of course if you are bulking, then the oposite is true.
     
    For me, I consume a protein shake peri-workout and then after I finish I have a jacket potato with chicken or fish. Potatoes and rice have been highly recommended by many nutritional experts and I much prefer to eat real food and not only shakes
    #18
    robert123
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    Re:Post Workout 2011/03/30 22:01:59 (permalink)
    Anyone familair with cherry active, i was considering putting this into protein shake i use (30 gram protein, low carbs)
    #19
    rzoro
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    Re:Post Workout 2011/03/31 08:56:47 (permalink)
    I normally have 50grams whey and 20 grams of vitargo.  To be honest i don't eat anything again until 2-3 hours after as i find it quite filling.
    #20
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