sLiPkNoT Fan

I have read over the post work-out threads and there is some difference of opinion. What I am going to do is write what I am going to do, or think I should do and you guys/gals tell me what you think.

During work-out(1hr) - Gator-aid with 5 grams creatine.
Post work-out - 50 grams malto-dextrin mixed with 1 scoop whey.
1 hr post work-out - oatmeal, cottage cheese, honey

Any changes/comments

__________________
ACL reconstruction - Feb 27/2006
Rehab - 3 to 4 months
Back to the gym - Priceless!!

Peaked_18

Post-workout, make it 2-3 scoops whey protein.

A_N_91

For the 1 hour after post-workout have some peanut butter and for post-workout...malto-dextrin is carbs??? Sorry, I'm really ignorant on supplements. But if it is, then that's good. But like peaked said, 2-3 scoops. With my shake after workout, I have 2 scoops and 2 bananas mixed.

_Underdog_

I agree with peaked. Not unless your one scoop equals roughly 60 g. protein.


What I do:

Post-workout = 2 scoops of Gatorade powder and 2-3 scoops of whey protein. I'm not sure if the carbs in the Gatorade powder is sufficient for the carbs needed for post-workout nutrition. Sorry to hi-jack ur thread, but are the carbs in Gatorade powder enough? In the label at the back in says there is 42g. carbs in one scoop.

__________________
Current lifts / My goals (end of August):
Squat - 135 / 215+
Bench - 130 / 160+
Barbell Rows - 105 / 150+
Deadlift - 235 / 300+

So I’ll stand with arms high and heart abandoned, in awe of the One who gave it all.
I’ll stand, my soul Lord to You surrendered, all I am is Yours.

builtbeast

I agree with Peaked on the 3 scoops PW.

For PPW what I have varies but for example last night was oatmeal with about 8 oz chicken. Cottage cheese is fine as long as you get enough protein.

__________________

sLiPkNoT Fan

I would say it is enough only because I wouldn't want to try to take in 100 grams of carbs right away. Just down the malto dextrin and whey, then when you get home some lower glycemic carbs and more protein.

__________________
ACL reconstruction - Feb 27/2006
Rehab - 3 to 4 months
Back to the gym - Priceless!!

A_N_91

42 grams is enough but if your a big ecto and are high calorie go for 80 grams (2 scoops) and for gatorade, isn't that bad sugar?

_Underdog_

Meh, beats me.

But for your word, I'll cut it down to 1 scoop. I usually just get one big heaping scoop anyways.

__________________
Current lifts / My goals (end of August):
Squat - 135 / 215+
Bench - 130 / 160+
Barbell Rows - 105 / 150+
Deadlift - 235 / 300+

So I’ll stand with arms high and heart abandoned, in awe of the One who gave it all.
I’ll stand, my soul Lord to You surrendered, all I am is Yours.

Peaked_18

I usually get in the 80g of whey after workout, carbs are around that as well.

Usually use simple table sugar, sugar is sugar to me.

MyTMouse

i eat skittles or smarties along with a protein shake post workout. what do i know about nutrition?

personally, i would add more creatine with your simple carbs post workout. just 5 more grams would be cool. your body is begging for sugar, obviously, and creatine can only benefit from the insulin spike.

__________________

_Underdog_

[quote=MyTMouse]i eat skittles or smarties along with a protein shake post workout. what do i know about nutrition? [quote]

lmao

nice...

__________________
Current lifts / My goals (end of August):
Squat - 135 / 215+
Bench - 130 / 160+
Barbell Rows - 105 / 150+
Deadlift - 235 / 300+

So I’ll stand with arms high and heart abandoned, in awe of the One who gave it all.
I’ll stand, my soul Lord to You surrendered, all I am is Yours.

A_N_91

Wow, I might try that sometime; eat a bag of skittles

DJSTARER

I'm gonna have to disagree with Peaked on this one partially. I suppose everyone is different with their timing and shake contents. I always follow a 2/1 Carbs to Protein shake. Although, recently, I have lessened the size of the shake, and begun using whole foods instead. I find my recovery is better. The PWO shake is important, but it doesn't need to be that big. 60 grams of protein in a shake seems a bit overboard unless you are an ANIMAL (huge), which PEAKED is. What he needs PWO, isn't necessarily what everyone needs.


Don't forget your multi

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

ZackMurphy

2:1 CHO to protein is pretty safe. My general rule of thumb as a starting point for people is (post-workout) .33 to .5g of CHO per pound of bodyweight, and about .25 of P per pound of bw. Play with the CHO quantity to see what you respond to. (I was surprised to discover a much better response to lower (~.33g/#) CHO quantities, even though I'm a high CHO dieter.)

For a 200# guy, this is about 50g of protein, and 65g to 100g of CHO. That can be a lot of calories for some guys, so experiment with variables. I would adjust this a little by workout volume, duration, intensity, etc., as well as the presence of a during workout drink (which mitigates some post-workout needs a little).

Given than the post-post meal isn't usually too far behind the post meal, there's no need to OD on protein at the first opportunity. Get your basic scoop or two of whey with whatever highly insulinogenic CHO you prefer, and wait the hour for the next batch.

Maltodex is fine, but I think it's benefits are overrated. You'll get goo dnutrient partitioning from just about any higher-GI CHO post-wo.

During workout - not a fan of the corn syrup in liquid gatorade - any chance you're using the powder?

And post-post, there's really no need for the honey. If you like the honey, fine, but if it's there for some BB'ing purpose, don't worry about it. Swap that for 1/2 a banana or some kind of fruit (lower GI than honey, but you don't need GI there), and you'll get some flavor with 100x the nutrient density.

powerman2000

:yeah:

__________________
Don't forget to periodize
Best BP 507 lbs *competitive*
Best Squat 705 lbs *competitive*
Best DL 650 lbs *competitive*


Guns don't kill people, men who come home early do.

My workout log http://www.ironmass.com/forums/showthread.php?t=6247

Peaked_18

I never recommended the 80g PWO, I am just saying what I get PWO.

DJSTARER

Okay. Ur a large dude. Don't want to throw anyone off who doesn't know that.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition