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30-06-2007, 05:31 PM
| #1 (permalink) |
| Getting HUGE!  Join Date: Sep 2004 Location: E-Sussex UK
Posts: 2,623
   | Post Work Out (PWO) options Simple really a thread with a few options from simple to complex on how to plan your post workout nutrition. The list isn't exhaustive and one method isn't necessarily better than another, I recommend to anyone that they experiment and see what works best for them. Any other ideas welcomed! Basic potential ingredients of PWO nutrition Creatine either mono/ ethyl ester Simple sugar Dextrose/Glucose/Fructose CornStarch Waxy maize starch/vitargo/Corn flour Whey Isolate preferably/Concentrate Branch chain amino acids Water Plenty! Flavouring where required Simple and cheap PWO 50g Simple Sugar Glucose/Dextrose/Fructose 50g Whey Concentrate/Isolate 16 floz Water Simple but more expensive 50g Corn starch Waxy maize starch/Vitargo/Corn flour 50g Whey Isolate 16 floz water 3g Creatine ethyl ester (CEE) caps Complicated Directly post training 50g Simple sugars or Corn starch 3g CEE CEE flavouring 16 floz water 20 minutes post training 50g Whey Isolate 16 floz water All bells and whistles Directly Post training 5g Branch chain amino acids (BCAA's) 3g Creatine ethyl ester 50g Corn starch CEE flavouring (berry burst) 16 floz water 20 minutes post workout 50g Whey Isolate 16 floz Water 30-45 minutes post workout Meal comprising protein and complex carbohydrate. I know, I know, where's the Glutamine?? My research show very few studies supporting its use, BCAA's however make much more sense to me, that being said if you believe in Glutamine, there is plenty in your whey powder, or you could add 5g in at any stage. regards SD
__________________ I don't like Sports and I am not a Doctor! You expressed and challenged yourself, startled the dozing muscles and welcomed the sweet pain of gain. Boredom begets mediocrity. Enemies both, they deserve swift eradication. Let's hit the weights and build some muscle. Race ya to the bench press. Dave Draper A goal casually set and lightly taken will be freely abandoned at the first obstacle. Zig Ziglar Any advice given is for information only, always seek the advice of your medical practitioner. Use this My Protein refferer code and get a 5% DISCOUNT on your first order! MP2819 |
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01-07-2007, 10:55 AM
| #3 (permalink) | |
| Getting HUGE! Join Date: Sep 2004 Location: E-Sussex UK
Posts: 2,623
| Re: Post Work Out (PWO) options Quote:
Generally you don't want high Insulin levels during workout, so 5g BCAA and 3g CEE would be fine, or if you don't have those then an Isolate shake with water no closer than 30 minutes to workout. SD
__________________ I don't like Sports and I am not a Doctor! You expressed and challenged yourself, startled the dozing muscles and welcomed the sweet pain of gain. Boredom begets mediocrity. Enemies both, they deserve swift eradication. Let's hit the weights and build some muscle. Race ya to the bench press. Dave Draper A goal casually set and lightly taken will be freely abandoned at the first obstacle. Zig Ziglar Any advice given is for information only, always seek the advice of your medical practitioner. Use this My Protein refferer code and get a 5% DISCOUNT on your first order! MP2819 | |
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01-07-2007, 11:19 AM
| #4 (permalink) |
| Gym Addict  Join Date: Sep 2006
Posts: 115
| Re: Post Work Out (PWO) options i currently take 5gm bcaa and 3gm cee with 50gm whey in one shake half an hour before workout is that ok? and also after my post work out shake i quite often get really tired is that normal? thanks again |
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01-07-2007, 01:04 PM
| #5 (permalink) |
| UK-Muscle Moderator  Join Date: Oct 2003 Location: SW London
Posts: 11,226
  | Re: Post Work Out (PWO) options i find adding electrolyte (sp) powder in my PWO shake helped my recovery rate dramatically! 60g whey 60g WMS 3g CEE 5g taurine 10g glutamine ( its so cheap so bash it anyway imo!) 1g electrolyte powder 500ml water
__________________ DB To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. often imitated never duplicated To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. DB sleeps with a night light. Not because DB is afraid of the dark, but the dark is afraid of DB. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. |
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01-07-2007, 07:14 PM
| #6 (permalink) |
| Rookie Barbarian/Pillager Join Date: Jan 2007 Location: Deep in the forest
Posts: 112
| Re: Post Work Out (PWO) options If you're using waxy maize starch you're better off using hydrolysed whey as both isolate and concentrate will upset the osmotic balance in the stomach created by the wms - you won't get the fast acting digestion of the wms as the whey will slow it down. As it's already partially digested HWP is the perfect protein to mix with WMS for a really great PWO shake. Hydrolysed whey tastes like one of those bitter 'Horlicks'-style drinks, but I love the stuff. Just a shame I ran out ages ago and Myprotein doesn't have anymore in stock yet due to some world-wide shortage of the stuff. Shame really... Well I'll be! I've just checked their site and they've finally got some back in stock; and it's a couple of quid cheaper than the last lot too. Fantastic. Anyway, I also like to add some Ornithine Alpha-ketoglutarate into the mix as I find it helps to greatly reduce the effects of DOMS.
__________________ For 5% off your first order at myprotein.co.uk use code MP16886. :withstupi Last edited by BodyUK; 01-07-2007 at 07:19 PM. |
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02-07-2007, 05:09 PM
| #7 (permalink) | |
| Gym Addict  Join Date: Mar 2007 Location: London Town
Posts: 491
| Re: Post Work Out (PWO) options Quote:
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02-07-2007, 08:33 PM
| #9 (permalink) |
| Any more chicken and I will start clucking!!  Join Date: May 2006 Location: Birmingham, West Midlandshire
Posts: 2,322
| Re: Post Work Out (PWO) options cee is the foulest thing on earth. well it is pretty rank anyway. spoils the PWO in my opinion but necersary.
__________________ Gobal terror they say that we are at war................ but I dont have time for that 'cos them bills keep dropping through my door. Suburban Knights, Hard-Fi To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. |
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02-07-2007, 10:11 PM
| #11 (permalink) |
| Getting There...  Join Date: Jun 2007 Location: UK
Posts: 266
| Re: Post Work Out (PWO) options Thanks for this SportDr. One additional question - any thoughts on what to consume during a weights session? I've always consumed a sports drink (basically dextrose) during my session. I put just 20g in 500ml of water. Should I be doing this? Also - you mention that you shouldn't have high insulin levels during a workout? why is this? Thanks, Donal |
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03-07-2007, 07:55 AM
| #12 (permalink) | |
| Getting HUGE! Join Date: Sep 2004 Location: E-Sussex UK
Posts: 2,623
| Re: Post Work Out (PWO) options Quote:
hth SD
__________________ I don't like Sports and I am not a Doctor! You expressed and challenged yourself, startled the dozing muscles and welcomed the sweet pain of gain. Boredom begets mediocrity. Enemies both, they deserve swift eradication. Let's hit the weights and build some muscle. Race ya to the bench press. Dave Draper A goal casually set and lightly taken will be freely abandoned at the first obstacle. Zig Ziglar Any advice given is for information only, always seek the advice of your medical practitioner. Use this My Protein refferer code and get a 5% DISCOUNT on your first order! MP2819 | |
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03-07-2007, 02:44 PM
| #13 (permalink) |
| Newbie Trainer Join Date: Jun 2007 Location: London
Posts: 15
| Re: Post Work Out (PWO) options When you say 50g of whey protein - is that the amount of the protein itself or the powder. I mean if you've got a powder that's 90% protein do you just measure out 50g - meaning only 45g protein - or measure out 55g. I know it's splitting hairs but it makes a difference for the lower % protein powders. Cheers -cdbrown |
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03-07-2007, 04:53 PM
| #14 (permalink) | |
| is 6 weeks out from his winners massage not the kind itraininthedark had lol  Join Date: Mar 2007 Location: Oldham, NW
Posts: 1,811
| Re: Post Work Out (PWO) options Quote:
eg:- Per 30g serving;
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03-07-2007, 05:36 PM
| #15 (permalink) |
| Newbie Trainer Join Date: Jun 2007 Location: London
Posts: 15
| Re: Post Work Out (PWO) options Cool mate - that's what I thought. I got some of that body fortress which is only about 72% protein and it makes a big difference for me. Before the comments come about the H&B stuff - I was walking past the shop and bought it while on sale, I'll be ordering better stuff from the site sponsers. I do a mixture of the simple but complicated Str8 after WO Corn Flour (not sure how much but will now go for 50g) 3x700mg creatine mono 30mins later 35g whey - which is going to increased to 50g |
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