Acceptable Post Workout shake?

[Bdubb]

2 Cups Low Fat Milk (lactaid, purple box)
1 frozen banana
1 heaping tablespoon peanut butter
2 scoops isopure vanilla whey



I am expecting to hear to remove the milk and use water instead, but are the sugars alright since I take it about 20-30 min. after a workout? Then eat a meal of typ. brown rice and chicken breast about 30-45 minutes after the shake.

I am curious about the sugars in it to be honest. I am not looking to bulk, but instead lean up while getting used to being back in a gym again at the same time.

[coffee-guy]

2 Cups Low Fat Milk (lactaid, purple box)
1 frozen banana
1 heaping tablespoon peanut butter
2 scoops isopure vanilla whey



I am expecting to hear to remove the milk and use water instead, but are the sugars alright since I take it about 20-30 min. after a workout? Then eat a meal of typ. brown rice and chicken breast about 30-45 minutes after the shake.

I am curious about the sugars in it to be honest. I am not looking to bulk, but instead lean up while getting used to being back in a gym again at the same time.

This would be a great bulking shake but definitely not PWO - definitely not...

Cut the milk - cut the banana - cut the peanut butter and add dextrose/malto etc....

[Bdubb]

Damn, it taste so good though.


I believe I may be mistaken with having some sugars post workout to replace glucose lost during workout.

I was thinking the fruit etc. would give that. Is it the wrong sugars or takes too long to absorb?

[coffee-guy]

Damn, it taste so good though.


I believe I may be mistaken with having some sugars post workout to replace glucose lost during workout.

It probably does - I would make it if you're bulking but don't take it PWO...

As for the sugars it's okay to use dextrose/maltodextrin (or Vitargo etc) but the sugars from the banana won't do you any good PWO and the fats from the milk and pb will go straight to your hips :P

[Bdubb]

So with that in mind, what could be the best pwo shake for me then?

The isopure whey
water
dextrose (50g? or more)
glutamine



These may be fairly basics questions and answers, but my previous efforts haven't proven to be the best by any means.


Would a shake like the above work well as a breakfast shake as well, first thing in the morning?

[coffee-guy]

So with that in mind, what could be the best pwo shake for me then?

The isopure whey
water
dextrose (50g? or more)
glutamine



These may be fairly basics questions and answers, but my previous efforts haven't proven to be the best by any means.


Would a shake like the above work well as a breakfast shake as well, first thing in the morning?

That would work...

The first one could be an AM shake as could this one - either way but the other one is definitely a bulking recipe IMO....

[Bdubb]

Thanks for the insight fog_hat!

It's been nice to pop back in here after so long and still get the help regardless of the subject.


Now, last question pertaining to this at the moment. Where can I get the dextrose? A quick search doesn't sound like it's readily available at health food stores.

[Bouncer]

its not about the sugars in the milk. its about the slow digestion. the milk combined with the PB will not digest fast enough and thus not a good PWO shake.

i would also skip glutamine. there have been countless studies on how ineffective it really is.

just to save you the trouble, i have experimented with all kinds of PWO shakes by far my favorite is Vitargo CGL Vitargo-CGL Fruit Punch 4.18 lb. [2710002] - $38.97 : AllSportsNutrition and 2 scoops of whey mixed with water.

[Bdubb]

Thanks again!

Is 30 min. after workout too much of a delay for my drive home or should it be taken more or less as I walk out the door of the gym?

[Bouncer]

Thanks again!

Is 30 min. after workout too much of a delay for my drive home or should it be taken more or less as I walk out the door of the gym?

i take a big cup and add in my vitargo and whey, i put a fork in there and then cover the cup with some plastic and put a rubber band over it. when i get done working out i mix in some water an have my shake on my way home.

yes 30 min is too long, that is your window where your body is sucking up nutrients.

[coffee-guy]

I can buy dextrose from one of several local healthfood stores but it is cheaper on Power Nutrition . NET (I don't think any of our board sponsors carry it)...

[dna9488]

Where can I get the dextrose? A quick search doesn't sound like it's readily available at health food stores.

For dextrose i use 6oz apple juice. I first drink my pwo protein shake, than right on top of that apple juice. I freeze both those suckers up the nite b4, and than the next morning put them in my gym bag. The time i hit the gym and finished working out its nice and cool. Also, when freezing the shake it doesn't make me have protein farts.

[YellowJacket]

If you have a brewery near by (I do here) or a candy shop, go buy it there. Theyll be glad to unload some dextrose. Ditch the glutamine, its expensive glucose.

[Bouncer]

For dextrose i use 6oz apple juice. I first drink my pwo protein shake, than right on top of that apple juice. I freeze both those suckers up the nite b4, and than the next morning put them in my gym bag. The time i hit the gym and finished working out its nice and cool. Also, when freezing the shake it doesn't make me have protein farts.

apple juice is not dextrose. apple juices form of sugar is Fructose. fructose is far inferior to dextrose at replacing muscle glycogen.

[dna9488]

apple juice is not dextrose. apple juices form of sugar is Fructose. fructose is far inferior to dextrose at replacing muscle glycogen.

WHA???? dude i rem u telling me dextrose is found in apple juice......

now ur telling me its fructose????????

AHHHHHH.......SOOOO CONFUSED NOW. :confused: