YetiMan

Waxy Maisey Starch

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Fivos

Thanks..

I agree with Paul as the dex will get in quick..

Fivos

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Romans 8: 18

"For I reckon that the sufferings of this present time are not worthy to be compared with the glory which shall be revealed in us".

R3261

few will need 50g of pro pwo

otherwise it's fine as it is

Pscarb

you do not need much protein in your post workout drink this meal should be more for fast acting carbs like malto or WMS. why on earth you would split the Protein and carbs is beyond me really....

this section is from the article in the link below:
It is well known that carbohydrate consumption post*exercise increases plasma insulin and growth hormone levels. Increasing these hormones promotes muscle protein accretion. 85 A recent publication noted that carbohydrate supplementation in excess of 1.0 g/kg body weight should be consumed immediately following intense exercise. It also noted that the best type of carbohydrate to consume was of a high glycemic index. Glucose or glucose polymers were most effective in muscle glycogen resynthesis, whereas fructose or low glycemic index carbohydrate were better used for liver glycogen resynthesis. This study not only validates the importance of carbohydrate intake after intense exercise, but also indicates that the addition of protein may increase the rate of glycogen resynthesis stimulating the secretion of insulin.

the article is an excellant read....
full article/study:
http://ezinearticles.com/?Using-Carb...very&id=906296

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fozyspilgrims

Hmm a little confused now at the moment i have WMS then 20min later protein and creatine..

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ParaManiac

Just to confuse you further!This is taken from the following link
http://user210805.websitewizard.com/...R-Jan-2008.pdf
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To put another nail in the coffin of the insulin spiking objective, post-exercise glycogen resynthesis is biphasic.25 Unlike the subsequent "slow" phase which can last several hours, the initial "rapid" phase of glycogenesis lasting 30-60 minutes immediately post-exercise is not dependent upon insulin. Maximizing post-workout hyperinsulinemia may be beneficial for athletes with more than a single exhaustive endurance-containing training bout separated by less than approximately 8 hours, but in all other cases, the benefit in "spiking" insulin is nil.
In line with this theme, interesting research has surfaced in recent years challenging the idea that highly glycemic (and thus insulinemic) carbohydrates taken post-workout are the optimal for recovery. Erith’s team found no difference between post-exercise high- and low-glycemic index (GI) carbohydrate intake on exercise performance the following day.26 In a similar study, Stevenson’s team actually saw better next-day performance in subjects who consumed low-GI post-exercise carbohydrate than those who consumed high-GI post-exercise carbohydrate.
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My advice Fozy,try not to get to hung up on pwo nutrition,as long as you eat a carb and protein source(high/low/or whatever gi) after training you will be fine.
Although pwo nutrition is important,so are the rest of your meals,so you should place far more empathis on your overall diet rather than this one meal.

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When a man opens the car door for his wife, it's either a new car or a new wife.
Prince Philip


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EXTREME

Guys I think you are all over complicating this.

No disrespect meant to anyone but at most peoples level of development on here how much difference will taking one thing or the other 20 minutes or 10 minutes apart compared to the whole lot in one go? Not much I would imagine.

I know quite a few pro bodybuilders who aren't as anal about their post workout meals, as long as you get in simple carbs, protein, vitamins, minerals and some creatine you've covered all bases.

There was a study done on American college football players where one group was given 50g of protein from isolate and the other were given 50g protein from chicken post workout/training session an after 6 months both groups muscularity had increased by the same percentage.

This goes to show all this talk about hydrolised whey, isolate, concentrate, protein blends is less important than you think, half of it is marketing hype by supplement companies. This is written by the owner of a supplement company too.

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genan

good post extreme

YetiMan

Great post, so I dont make another new thread, what would you say would be a good PWO shake for MMA training, a hour and half of grappeling and fighting and stuff, same as a gym work out shake? Or different?
Thanks

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