I’m struggling to put together my low-carb diet plan, especially with regard to the post-workout nutrition. I came across this study:
http://www.ajcn.org/cgi/content/abstract/86/2/373
which touts the benefits of skim milk post-workout for building more muscle and boosting fat loss.
With my dietary carb intake at around 15g from green vegies, I can afford another 15g post-workout, maybe 25g. That is about 1-2 glasses of nonfat skim milk post-workout.
Anyone have experience and/or opinions?
the study is bogus. they don’t compare a drink that is a combination of simple sugars and protein. If you have room for a few extra carbs in your diet plan, i would suggest a mixture of Dextrose/Maltodextrin + Protein. A big container of gatorage mix and a big container of whey protein would be a better
Whey+Simple sugars would beat the other drinks mentioned in that study.
Will look into it. You’re the second person to suggest adding a 50/50 dextrose/maltodextrin to my PWO so I think I just might replace the milk with that. Thanks.
The BEST post-workout drink would have
(1) Egg and/or Whey Protein
(2) Dextrose or Waxy Maize
and might have
(3) BCAA Powder
(4) L-Leucine
(5) Vitamin E
(6) Creatine
[quote]FightingScott wrote:
The BEST post-workout drink would have
(1) Egg and/or Whey Protein
(2) Dextrose or Waxy Maize
and might have
(3) BCAA Powder
(4) L-Leucine
(5) Vitamin E
(6) Creatine[/quote]
Sounds about right. Maltodextrin could be something else to add. Personally, though, I do a whey/casein blend instead of whey and/or egg protein.
A hydrolyzed protein is one the of the better ways to go. Add a scoop of hydrolyzed whey to some milk. Good to go.
Milk will spike insulin, so yeah, good. However it doesn’t provide enough carbs to be the only source. Now if you get chocolate milk, you’ll get more carbs too.
awesome guys, I’m going to try nonfat skim milk added to my Isopure protein mix post workout, along with BCAA caps. That includes L-leucine and hydrolized whey.
Much obliged fellas.