Need some help with post work out shake

[mrkjs]

Hey guys, just starting on the optimum anabolics program, and I need a little assistance with my post work out shake.

Heres the requirements that I'm looking for:

44.25g Protein (got this one sorted with Whey powder, that's sweet as)
100g of High G.I carbohydrates. (this is where I'm stumped)
30 grams of fat (naturally I'm looking to avoid saturated/trans, and moving towards mono-un & poly-un omega 6)

I have little idea how I'm gonna get 100g of high G.I. carbs into my post work out shake, and similarly with the fats, I can't really imagine pouring olive oil into the mix hahaha.

So this is really where I need assistance, I need some suggestions as to ingredients to add to my shake in order to meet the above requirements. Not really looking for a lecture on why this combonation is good/bad/wrong, just after some good hard knowledge on ingredients that could make this post work out shake a reality.

In fact, I guess it doesn't even need to be in a shake, just transportable enough for fit into my backpack, something cheap and affordable, don't really give a shi*t about the taste so long as I get the:
- 100grams of high G.I carbs
- 30grams of (non sat, non trans) fats.

Cheers in advance
J

[Andrew69]

100 g high GI carbs + 30 g fat = fat bastard

[mrkjs]

Okay I really wanted to avoid the whole good/bad/wrong.
Soley after practical advice on ingredients which would get me to these targets.

However, if it's gonna get me passed this brick-wall of 'stupid idea' then I'll throw this quote in here:

There is, in fact, one instance when you can actually BENEFIT from consuming
high-glycemic carbohydrates. IMMEDIATELY AFTER YOUR WORKOUT, your
body will be extremely DEPLETED of muscle glycogen that it used for fueling the intense demand you just placed on them.
The resulting spike in glucose molecules from eating HIGH-GLYCEMIC CARBS
is immediately snatched up by your thirsty muscles for storage as replaced
glycogen and PREVENTS catabolism. Since the glucose is used up right away,
your body WON?T experience the insulin spike normally associated with highglycemic carbs, so you DON?T have to worry about fat storage.

Yeah, sorry if that's just gonna throw up more controversy or debate, that's not what I'm after. Does anyone know how I could get 100 grams of High G.I carbs & 30 grams of mono/poly unsaturated fats into a portable meal/shake?

[BuffMister]

Dude, some breakfast cereals like Coco Pops have a Hi Gi. or you can throw some mashed potatoes into a container and eat them (there not bad cold)........and also throw some Avocado is the potatoe as well for your fats about 200g of avocado should be about your 30g of fat..........Hope that helps

[in10city]

I'll throw this out there for consideration ...

Do post-exercise carbs actually help?

Depending on what the training regimen is like, a good dose of Leucine + whey hydrolysate will go along way ... With the exception of rapid glycogen repletion, the other needs (insulin stimulation, halt catabolism, protein synthesis, etc...) can be met without gorging on carbs after.

There are both an insulin dependant and insulin independant pathway to protein synthesis. They are synergistic and there is an additive effect. A small increase in insulin + a high level of amino acids is more anabolic than either alone.

Regarding glycogen... if your training is typified by 1 hour sessions once per day, straight sets, low reps, long rest periods, then you're not going to be putting much drain on your glycogen. If your training is the complete opposite of this - longer 90+ min sessions, no straight sets - all supersets, giant sets, drop sets, extended TUT, and short rest periods, this will put a larger drain on your glycogen. Multiple sessions per day will as well.

[TheNormalMan]

This is what I use for my PWO shake and it works great for me. Tastes great and is filling

1-2 Scoops ON Chocolate Whey Protein
1/2 cup oats
1 medium banana
10-12 ounces of milk

Mix in a blender until smooth and creamy

[BlueFenix13S]

You don't need high GI carbs PWO. The studies done in that respect were done on fasted, aerobic endurance athletes, who deplete glycogen much more than a well-fed, anaerobic weight lifter. MAYBE a small amount of high GI carbs (10-20g), but you don't need 100g. Go for oats or bananas or something instead IMO.

[eyesonly]

If you're looking for an inexpensive insulin spike PWO, the easiest way I know of is to add a 50/50 blend of maltodextrin and dextrose to your workout shake... is that what you were looking for? You can read about it here: http://www.teenbodybuilding.com/bigpost.htm http://www.bodybuilding.com/fun/mohr114.htm

(as well as many other place on BB's supersite and forum)

I really recommend the 50/50 blend rather than 100% maltodextrin.. that stuff is really sweet and will change the flavor of your shake a bit.

Also, a PWO insulin spike is a controversial topic... People go back and forth on saying it's good for you vs. it's unnecessary (as long as you fueled your muscles before workout). Make sure you're informed about both views.

[mrkjs]

Great, thanks for all the advice guys, this has put me on the track a little more! That article by Christopher Mohr was a real reinforcement.
Cheers
J