I ordered a bunch of non-dairy protein powders to use in my PWO drink. Currently, I have 1 lb each of the following:
-pea protein isolate
-rice protein concentrate
-egg white powder
-soy protein isolate
I ordered each of these just to try and see what I like. I can’t drink whey due to allergies.
Anyway, given that list of protein powders what would make a good post workout drink. Also, I have a bag of dextrose I got at a bulk store.
I also have one other question. I often see that bodybuilders do a 2:1 carb to protein ratio in their PWO drinks. However, I’ve always heard that 4:1 or 3:1 is optimal. Which is the better ratio or does it even matter that much?
I’m not sure how it compares in price, but I’ve read that casein hydrolysate is not hard on people with dairy problems. I could be entirely wrong but that’s another option.
2:1 ratio is pretty standard, but that depends on your individual goals/needs. You could do something like 50 grams of carbs and 25g of protein.
In terms of it being PWO, I think I’ve had better results with it being pre and during workout.
I also have one other question. I often see that bodybuilders do a 2:1 carb to protein ratio in their PWO drinks. However, I’ve always heard that 4:1 or 3:1 is optimal. Which is the better ratio or does it even matter that much?[/quote]
4:1 is touted as being great for Glycogen replenishment, so for the two-a-day atheletes, that would be recommended. (From sources I have read)
However, as long as you have enough protein and insulin is spiked, I doubt it matter much for building muscle.
[quote]Bricknyce wrote:
I see you’ve taken advantage of he hundreds of articles on post-workout nutrition. [/quote]
Not to many of them talk about pea and rice protein or even egg white powder. Most deal with whey.
[quote]chimera182 wrote:
I’m not sure how it compares in price, but I’ve read that casein hydrolysate is not hard on people with dairy problems. I could be entirely wrong but that’s another option.
2:1 ratio is pretty standard, but that depends on your individual goals/needs. You could do something like 50 grams of carbs and 25g of protein.
In terms of it being PWO, I think I’ve had better results with it being pre and during workout.[/quote]
Yes, I really want to try the casein hydrolysate. I can eat casein protein and it doesn’t bother me. Would there be any traces of whey in it?
Also, give that I have egg white, rice, soy and pea protein powder, which would be best to use in my PWO drink. My guess is the egg white one, but I suspect it’ll digest slowly, which then makes me think that maybe the isolate ones would be better. I’m either thinking of using the egg white protein OR a 50/50 mix of rice and pea or soy protein. Tell me what you think.
[quote]Bricknyce wrote:
I see you’ve taken advantage of he hundreds of articles on post-workout nutrition. [/quote]
Not to many of them talk about pea and rice protein or even egg white powder. Most deal with whey.[/quote]
A study was published a short while ago in the European Journal of Clinical Nutrition comparing the effects of four protein hydrolysates from vegetable (pea, gluten, rice and soy) and two protein hydrolysates from animal origin (whey and egg) on glucagon and insulin responses. All proteins were administered at a dose of of 0.2 g/kg bodyweight coupled with 0.2 g/kg bodyweight of maltodextrin.
In simpler terms, if a guy weight 200 lbs, he’d be ingesting 40 g of protein and 40 g of malto.
What they found was at this dose, all proteins were equally adept at promoting secretion of insulin and glucagon. Although this study didn’t look at exercise or protein synthesis directly, these proteins studied were all hydrolysates and would be rapidly digested making them suitable for exercise.
Given that this study found that all these proteins affected critical hormones related to anabolic/catabolic processes in a similar fashion, I would suggests that in a real-life scenario, any of these proteins could be used effectively as part of your workout nutrition. Particularly if you are concentrating on pre-workout nutrition, any proteins/amino acids would already be in the blood stream and be readily available to stimulate protein synthesis and recovery.
Take away message: make sure you have enough high quality protein in your daily diet and make sure you are ingesting some form of easily digested protein/BCAA mix as part of your pre- peri- post- workout nutrition. If you do this, your preferred source of protein becomes an individual preference.
Hope this helps.
If you’d like to read the original article, here’s the reference:
The effect of different protein hydrolysate/carbohydrate mixtures on postprandial glucagon and insulin responses in healthy subjects. European Journal of Clinical Nutrition. M Claessens, W Calame, AD Siemensma, MA van Baak and WHM Saris
[quote]Bricknyce wrote:
I see you’ve taken advantage of he hundreds of articles on post-workout nutrition. [/quote]
Not to many of them talk about pea and rice protein or even egg white powder. Most deal with whey.[/quote]
The numbers remain the same. [/quote]
Yes, but the amino acid makeup of whey vs these other protein sources is different. All I’m saying is that all those post workout articles that deal with whey are missing details when it comes to plant based protein, which is why I made this thread. I’m trying to fill in the missing pieces.
[quote]chimera182 wrote:
I’m not sure how it compares in price, but I’ve read that casein hydrolysate is not hard on people with dairy problems. I could be entirely wrong but that’s another option.
2:1 ratio is pretty standard, but that depends on your individual goals/needs. You could do something like 50 grams of carbs and 25g of protein.
In terms of it being PWO, I think I’ve had better results with it being pre and during workout.[/quote]
Yes, I really want to try the casein hydrolysate. I can eat casein protein and it doesn’t bother me. Would there be any traces of whey in it?
Also, give that I have egg white, rice, soy and pea protein powder, which would be best to use in my PWO drink. My guess is the egg white one, but I suspect it’ll digest slowly, which then makes me think that maybe the isolate ones would be better. I’m either thinking of using the egg white protein OR a 50/50 mix of rice and pea or soy protein. Tell me what you think.[/quote]
There shouldn’t be at all. The only ingredient listed is CHY (casein hydro)
I really don’t know which of the other proteins would be the fastest though, sorry.
Right now I eat pressed cottage cheese before I go to bed. It’s all casein protein, since the whey has been pressed out. What advantage would CHY have over something like cottage cheese?
[quote]Digity wrote:
Right now I eat pressed cottage cheese before I go to bed. It’s all casein protein, since the whey has been pressed out. What advantage would CHY have over something like cottage cheese?[/quote]
It’s a different product entirely. CHY is absorbed faster than whey.
Oh, I thought since it was casein it would digest slowly. Although, I did read that too…that it digest faster, which confused me a bit since it was casein. So, you’re saying it’d be a good replacement for whey isolate in my PWO drink?
[quote]Digity wrote:
Oh, I thought since it was casein it would digest slowly. Although, I did read that too…that it digest faster, which confused me a bit since it was casein. So, you’re saying it’d be a good replacement for whey isolate in my PWO drink?[/quote]
I just tried Crystal Light for the first time. I was planning on using it in my protein shake. Gave me the worst damn headache in the world. Must be all that aspartame.
