I’m trying to make a good postworkout drink to use in Surge’s hiatus.
So far I’ve used: a cup of skim milk, .75 cups yogurt, one half cup cottage cheese and one tsp peanut butter. Blend and serve. Around 50 g of carbs and 25 g protein.
I didn’t use any fruits because in “The Forbidden Fruit” thread it was noted that for most fruits their sugars don’t stay in your blood long enough to make a difference.
The number of grams is based off of the calculations JB gave in his “Solving the Post Workout Puzzle.”
Am I getting the right kind of carbs with this? I’m guessing that the mix of whey caseins is good for protein too.
If I’m not in the right direction with this it’s back to the drawing board.
Here’s mine, works and tastes great:
1 scoop hydro whey 25g
3 scoops poweade powder 55g
1 teaspoon glutamine 5g
mix or blend with 16oz water and ice.
–Al–
this sounds like a good mrp but not a good pwo shake. read solving the post workout puzzle I and II.
i dont think it is a great idea to include the P.B. i know that i have heard that postworkout is not the time for fat…get some maltoferin,or dextrose powder and mix that with the protein along with some gatorade powder…i would also exclude the cottage cheese because teh casin digests to slowly for what that particular time…just my thoughts…
That is the exact opposite of what you want. You are way off! You need whey isolate or preferably hydrolysate(found in surge) for it’s quick absorbtion. As for carbs, same idea: quick absorbstion, high glycemic. Gatorade or other similar beverages with glucose-fructose would work fine if you can’t get hold of dextrose or malto. Honey would work well for this as well.
What’s up with the peanut butter? I don’t think there’s any particular need for fat in your immediate post-workout meal.
Why not just whey protein powder (quick protein source) and Gatorade powder (quick carb source)? Might be best to mix them separately – the citric acid in the Gatorade might make the whey taste nasty and curdled otherwise.
P-DOG, like I said in the post I read them both, but I was unsure about how to set what I knew into motion,
Thanks for the input, what food sources offer a good amount of whey protein?–I’ve been pretty much stocking up on caseins?.
Oh, and the The peanut butter wasn’t for any nourishment, I put less than a tsp in to try and make it taste bearable while adding negligible fat.
I agree, sounds like an MRP, not a PWO drink.
Go with Powerade (the blue Powerade contains maltodextrin for your carbs), vanilla flavored whey protein powder, and a scoop of creatine along with some glutamine, shake it all up, and Mmmmmmmmm!
And stick with the JB recommendations for the amounts of each of the Powerade and protein for your bodyweight.
After a workout wouldn’t your body want any sugary carbs it could get?
Wouldn’t a protein shake and some fruit juice work well?
Charles Poliquin recomends fruit juices
mixed with malto and a good protein powder.
JB’s last article said that Casien is just as effective as other proteins postworkout.
I’d like to hear some of your thoughts…
Don’t get me wrong I take my Surge but sometimes I think we over think all this stuff.
Is milk more casein or whey? I know that cottage cheese–a protein derivative–is mostly caseins but I can’t get that “eating her curds and whey” mentality out of my head.
And I think I accidentally switched my user name with my e-mail address…
if you are going to rely on food sources use trim milk and some high GI sugar drink stuff (i dont know what you have in the USA but i assume Kool aid or something like that).
a better option would be buy some whey (again perferable Hydro Isolate) and dextrose. mix it depending on goals (1:1 if dieting, up to 1:4 if bulking)
Sorted.
the drink you have posted is a good MRP, not post workout.
“Don’t get me wrong I take my Surge but sometimes I think we over think all this stuff”
…although PWO nutrition is extremely important, yes, sometimes we do.
Keep
It
Simple
Stupid
Serg…
Whey is seperated during the cheese making process from the casein protein. The whey stays liquid and the casein is more solid and eventualy becomes cheese.
The whey is then filtered/processed and either “dried” to become powder or further filtered/refined to make it’s way into sports drinks (RTD’S etc…)
“The protein of our cultural imagination”
~ Robert Hughes
I think I read somewhere that milk, on its own, has 75% of its protein as casein and 25% as whey. Or was it the other way around? Anyway, it means that when you drink milk you get both fast and slow proteins. But post-workout, just use a whey protein powder.
JB’s last article said that Casien is just as effective as other proteins postworkout.
Uh, he did? Someone care to post a quote on this…? I must have missed it.