Need advice from anyone

[Slashmonay]

so if im drinking a protein shake and an apple juice after a workout im not replacing my muscle glycogen YJ??

[YellowJacket]

Apple juice is a glucose/fructose mix and the ration shows theres much more frustose, so there are far better alternatives post workout.

[SkinnyGuy84]

Originally posted by YellowJacket
If you're 6'1 155, cutting out breads and high GI carbs are the least of your worries. Your primary worry is eating everything but the kitchen sink. A little fat on your frame will only do you good.

Add some healty fats to your whey shake to help slow the metabolism. Since whey is fast acting, its usually in and out of the body in around 45 minutes, you need to slow the rate in which it exists the body.

Try this shake, its cheap and very effective for putting on mass:

16oz whole milk
1/3 cup oats
2 scoops whey protein
2 scoops natty peanut butter
1 tablespoon fish oil

Fruits are useless to you as they are primarily composed of fructose, which primarily fills liver glycogen, not muscle glycogen.

With your training, add in Olympic or multi-joint lifts to improve mass and your bone mineral density. Dont worry too much what the scale says, use your mirror as your guide.

Best of luck.

YJ, i have a question about that shake, do you cook the oats or just throw them in there raw? when i use oats in my shakes they just settle at the bottom which is unpleasant when im finishing the shake

[YellowJacket]

99% of the time I cook them. I cook around a pound every few days of oats and put them in the fridge, so everytime I make one of these shakes, I dont have to cook oats.

[JUICE]

Originally posted by YellowJacket
99% of the time I cook them. I cook around a pound every few days of oats and put them in the fridge, so everytime I make one of these shakes, I dont have to cook oats.

hey yj, ive been adding them raw too to my shakes. Is that still good or is it like the raw eggs that wont do good until cooked.

[BBAddict]

Originally posted by JUICE
hey yj, ive been adding them raw too to my shakes. Is that still good or is it like the raw eggs that wont do good until cooked.

Raw oats will still be absorbed to the body. I don't have any evidence for this but I would suspect that they may even be absorbed more slowly not cooked because the heating probably starts to break the oats down some small amount. Either way, they will still be absorbed so raw is fine.