What to Consume 3 Hours PWO?

Nutrition
1

What do you consume PWO?

Right after I’m done lifting, I always have a double scoop whey shake in milk, and a concentrated gatorade mix drink. I drink these while driving home from the gym.

Within an hour after that, I eat a big meal. Sometimes its lean hamburger helper with about 1/3 of the sauce mix added and use lower sodium meat flavor to substitute plus a glass of milk. Sometimes I eat a steak with veggies (celery or broccoli), potatoes sometimes and drink a big glass of whole milk. Always finishing with fishoil after every meal.

My goal is bulking.

I know PWO is critical, so what do your PWO drinks/meals look like a few hours after?

Stating what your goal is too will help.

Feel free to comment on mine

2

Right now im doing 2 serving of gatorade in water, with a 30g of whey, and 30g of maltodextrin. I drink this during/post workout.

Im probably gonna pick up some BCAA soon and add those as well.

As for PWO meal, its 30-90minutes post workout for me, since the shake is usually almost gone when im done.

Meat source, veggies, and starchy carb (today was chicken, green beans, and yam)

My goals right now are losing fat, and building muscle

3

Surge!

Stay away from Root Beer flavor.

4

If I’m bulking, I’ll have some simple carbs during my workout (with or without whey hydro). After my workout I’ll have a box of Kraft Dinner or huge bowl of pasta with 2 scoops of whey mixed in milk.

5

Goal: As much muscle as possible with minimal fat.

PWO: Surge

1 hour later: some combination of rice, noodles, potato, or bread and about 40 grams of lean protein in the form of chicken or beef.

6

Building Muscle and Gaining Crazy Strenth are my goals!

Post workout shake! As soon as the last wheight hits the rack!
50grams of whey Isolate
50grams of dextrose
5 grams of Creatine
5 grams of Glutamine

1 Hour afer that!
3 chicken Breasts
2 sweet potatoes
2 tabel spoons of Almound Butter

2 Hours after that
1 cup of cottage chesse with 30 grams of whey
1 cup of Oatmeal with a little splenda

My calories are around 4500 a day
350 grams of protein
350 grams of Carbs
150 grams of Fat
Im 21 almost 6’1" and 173 lbs
this has been working so Im gona stay with it for now!

7

PWO: Surge as im leaving.
1 hour PWO: lean beef or poultry with rice/potatoes/bread/ or oats
3 hours PWO: same as above.

8

[quote]wirewound wrote:
Surge!

Stay away from Root Beer flavor. [/quote]

Hey, I like the Root Beer Float flavor of Surge.

That and Vanilla are my current favorites.

9

I would ditch the gatorade.

Unless someone looking to gain strength is doing an endurance activity, I actually would never suggest this athlete to drink gatorade. The electrolytes get rid of lactic acids (thus helping endurance) and lactic acids is what brings ingredients needed to build muscle to your muscles.

This is, of course, arguable, but that’s my two cents.

10

[quote]TheSolution wrote:
The electrolytes get rid of lactic acids (thus helping endurance) and lactic acids is what brings ingredients needed to build muscle to your muscles.
[/quote]

Huh? Unless they’re adding NAD+ - lactic acid builds up because the body needs more NAD+ to continue glycolysis (and there isn’t time to recover it through the respiratory chain. So Pyruvate + NADH is converted to Lactate + NAD+, so the NAD+ can be used again. Removing lactate is the reverse process.

The electrolytes in gatorade and sports drinks are to replace the salts lost in sweat. But I agree, I don’t think it’s necessary.

11

Its not necessary but its cheap and tastes pretty good… Kool-aid will work but doesn’t have enough carbs, so you’d have to add sugar