Post-Workout Shake

[BEEF]

Am I right in thinking I should have a shake directly after my workout, and then eat a decent meal 1 hour afterwards?

What should my post-workout shake consist of? I normally would have protein and maybe 50g of Oats to keep me going until the meal, but I was thinking about this today and would it be better to have protein and a simple sugar to replenish the stores of glucose/glycogen (is that right?) that I used?

Also I am using Creatine Ethyl Esther at the moment, taking 5g a day pre-workout. Would it be worth taking 5g post-workout too or would this be overkill.

Cheers

[RJSMuscle]

my post-workout

I take a Amino Acid tab (ON 2222) immediately after my last set at the gym

When I get home about 10-15 later I mix 1 1/2 scoops of protein powder (about 40g), teaspoon of Glutamine powder (5g), tbsp flax oil, 500ml Soy milk......yummy

[p.s.]

I premix a shake at home with creatine and have that right after I train. I never have wasted money on BCAA or amino's as I feel that with the 500+ grams of protein I consume daily that I get more than enough.

[BEEF]

Thanks for the replies Do you think it would be benificial for me to take some CEE after the workout too? Also is it best to have a simple sugar straight after? If so, would something like Dextrose do?

[NumberCruncher]

500 grams of Protein?!?!?!   How do you do that?  I struggle to get 200!!

[RJSMuscle]

500 grams of Protein?!?!?!   How do you do that?  I struggle to get 200!!

I was thinking the same thing

[BEEF]

He has approx. 70g of protein each shake and about 7 shakes a day I believe.

[BEEF]

So to revive this thread, I just want to see, is it worth me putting oats in my post-workout shake or should it just be water and whey?

[triggernigha]

you want a high GI carb which will produce a good insulin spike and easy digesting protein source (your muscles are in optimum state for absorbtion at this point and for the next few hrs)

the insulin helps your muscles' uptake of protein.

something like Dextrose is ideal; whereas oats, although high GI, dont produce the insulin spike you need.

personally my pre and post-workout shakes are the same - whey + dextrose (except post has 50 grms whey + 50 grms dex, pre has 40 + 40)

the dextrose amounts are just what feel right for me but you need a decent amount to ensure an insulin spike and gives a bit more energy

remember what p.s. said for cutting though, only a whey shake pre-workout

personally my post-workout nutrition follows as this

immediately after training - shake

<30mins later - 115 grms chicken + 40 grms white rice (or any similar - for the insulin response)

in another 30 mins - 120 grms whey/ceasinate mix (50/50) + 50 grms dexterose (this is split into 2 servings taken at the 30 min mark, then another 30 mins later)

within max of 3 hrs after training - 115 grms chicken + 20 grms white rice (at this point you want less of an insulin response so less rice)

basically you eat 4 times (5 if you count the split) within 3 hrs of putting down your last set, seems alot but its amazing how hungry you are after following this for a little while. easting small like this, i guess, allows your body to use it up quickly as well, not store it.

Its called The Anabolic Nutrient Timing Factor (find more info if you do a google and can tailor portions to your size etc). it does seem to have the desired results.

[p.s.]

Well said triggernigha. Just make sure guys (and gals) that during the anabolic window that you keep fat content in your meals/shakes as low as possible, as insulin is a storage hormon so you don't want fat being stored as well as the protein/carbs.

[BEEF]

Is the anabolic window from when you finish training up to about 3 hours afterwards?

[triggernigha]

so the theory goes man


eat eat eat