Ideal Post Workout Shake

[SpankMasterFlex]

---- 30-60g protein (0.25g/lb target BW).
---- 60-120g of high-GI carbs (0.5g/lb target BW),

2x Scoups of Whey
95 Grams of carbs

What would be the idea combination for the carbs portion of the following :

Cooked oats, banana, NOW Dextrose.

Not sure if this matters, but im not really buling or cuttin, im doign the impossible, trying to gain muscle and lose fat at the same time... Maybe thats why i have been stuck on 192 Lbs for about 3 months now...

[Death From Above]

oats are not high GI carbs...

[barhoom]

I'd use a combo of 40-50g Dextrose, and the remainder from oats or a banana for example.

[SpankMasterFlex]

oats are not high GI carbs...

ima little confused... this is a quote from Alan Arogon's Post..

"NOTE: old fashioned/slow-cooked oats + dex in a 1:1 still yields a GI that crosses the threshold of high. adding fruit to your postworkout mix of carbs can potentially benefit folks who train with a high volume & do a lot of cardio (ie, precontest). the protection of liver glycogen status under such conditions can maintain the centrally neurologic signaling of the "fed state" and hence prevent lean tissue catabolism -- especially during hypocaloric balance.

okay, so to be practical, simple examples are: 1/2-1 cup dry oats + 30-50g dex (OR) 1/2 cup dry oats + 40g dex + 1 banana. these are just 2 examples out of many possibilities."

[Death From Above]

the dextrose and sugars make it higher, straight oats alone are slower not as high GI (what i meant, should have included more in first post, sorry)

[Npeart]

50 grams of Maltodextrin in a shake with 60 grams protein. And another fifty grams of carbs from Brown Rice, which you eat, not blend into the shake.

[SpankMasterFlex]

i don;t have Malt. and the Dex was really cheap ($3.00)

so what is the ideal combo for me of Oats/banana/dex ?

those are the most convenient for me to bring to the gym.

I am open to other suggestions with explanations please.

[mcneely011]

i think you are searching for a definitive answer where there is not one. Many people will say go all dextrose and many will say go all oats or a combination anywhere between the two. IMO, and in the opinion of many of the wiser people on these boards, there is no need to be spiking your insulin with dex after a workout assuming proper preworkout nutrition. Case in point ---just go with a banana and fill in the rest with oats---.

[barhoom]

i think you are searching for a definitive answer where there is not one. Many people will say go all dextrose and many will say go all oats or a combination anywhere between the two. IMO, and in the opinion of many of the wiser people on these boards, there is no need to be spiking your insulin with dex after a workout assuming proper preworkout nutrition. Case in point ---just go with a banana and fill in the rest with oats---.

Read this:

http://forum.bodybuilding.com/showthread.php?t=272067

He is a WISE man

[markstar55]

i take in 45g of whey and a bananna (sometimes 2). keep it simple is my motto and it has worked great for me

[SpankMasterFlex]

Read this:

http://forum.bodybuilding.com/showthread.php?t=272067

He is a WISE man

maybe you should read this..... "my post", I already Quoted Alan.

[Alan_86]

if you are cutting, you dont want an insulin spike, just have 30g protein pwo. then an hour later have a balanced meal including fats, carbs, protein.

[ceilos456]

Heres My PWO Shake:
1.5 Scoops ON Protein
30 Grams Dextrose
1 White Bagel

ends up being:
47 protein
100 carbs

[audioescape]

Heres My PWO Shake:
1.5 Scoops ON Protein
30 Grams Dextrose
1 White Bagel

Sounded like you put the bagel in the blender...

[Easy Gainer]

I take 50 grams whey isloate before and 50 grams after weight traning. And then about an hour later I eat a whole food meal like 8 oz orange juice + white bagel w/2 tablespoons cream cheese + 3 whole eggs + 4 slices turky bacon.

Screw dextrose and the horse it road in on. I get my postworkout carbs from whole foods that taste good and have nutrients in them.

[Easy Gainer]

if you are cutting, you dont want an insulin spike, just have 30g protein pwo. then an hour later have a balanced meal including fats, carbs, protein.

Reps for you!!!!

[liftjunkie06]

---- 30-60g protein (0.25g/lb target BW).
---- 60-120g of high-GI carbs (0.5g/lb target BW),

2x Scoups of Whey
95 Grams of carbs

What would be the idea combination for the carbs portion of the following :

Cooked oats, banana, NOW Dextrose.

Not sure if this matters, but im not really buling or cuttin, im doign the impossible, trying to gain muscle and lose fat at the same time... Maybe thats why i have been stuck on 192 Lbs for about 3 months now...

I'd do thirds on all. It should be a good mix for you. Keep it at a 2/1 carb/protein ratio or above.

[Sockomalo]

ideal post workout shake?

100g Waxy Maize Starch + 25g hydrolyzed whey + 25g hydrolyzed casein + 10g leucine

(numbers should be adjusted for your weight)

[SpankMasterFlex]

if you are cutting, you dont want an insulin spike, just have 30g protein pwo. then an hour later have a balanced meal including fats, carbs, protein.

THIS... Is what i was looking for...

[alan aragon]

if you are cutting, you dont want an insulin spike, just have 30g protein pwo. then an hour later have a balanced meal including fats, carbs, protein.

Silly wabbit, he said he's neither bulking or cutting... But it doesn't even matter. The longer you wait to have carbs postW the less of it gets shunted into muscle (or oxidized as heat), and the more of it gets stored in the adipose tissue. Delaying carb intake postworkout makes no sense whatsoever. Why hold off on carb intake during the precise time we know they'll go into muscle?

SpankMasterFlex, you completely missed the very first line of the sticky:

Hey everyone, the latest update to these guidelines is right here.

[Sockomalo]

alan what do you think about my PWO shake
100g Waxy Maize Starch + 25g hydrolyzed whey + 25g hydrolyzed casein + 10g leucine

[alan aragon]

alan what do you think about my PWO shake
100g Waxy Maize Starch + 25g hydrolyzed whey + 25g hydrolyzed casein + 10g leucine

I think it will work well. Might lean out your wallet nicely, but it will work

[Sockomalo]

I think it will work well. Might lean out your wallet nicely, but it will work

haha yea its a little pricey, but i recently quit smoking weed, lets just say the savings from that will pay for my pwo shake

[alan aragon]

haha yea its a little pricey, but i recently quit smoking weed, lets just say the savings from that will pay for my pwo shake

Congrats on the quittage. That's one addiction worth leaving behind for good.

[fkjr2]

guys - is post workout dextrose (with shake) counted in our total carb count for the day? I was told that we don't count them in the post workout shake.

Thanks!

[Sockomalo]

guys - is post workout dextrose (with shake) counted in our total carb count for the day? I was told that we don't count them in the post workout shake.

Thanks!

i know when you're on keto you dont