What do you guys think is a better post workout?

[Naked4Jesus]

People still drink PWO  shakes?

Epic Gullibilty

The supplement industry has them trained like Pavlovs dogs.  Everytime they hit the gym they've got to reach into their wallet first to see if they've bought the right "supplements".

[Meso_z]

Well hours before my workout i always have a solid meal, then during my workout i have wazymaize starch,
glutamine, eaa's and creatine.

Now, IMIDIATELY after my workout i have the same shake above along with vit C, after 25 of that i have whey isolate with oats....

And lastly after 45-1hr a solid meal.

Thats it......

[Sculpter]

I think if possible maybe have a protein drink that you drink from between sets while doing your workout.After the workout is finished, depending on time constraints, a solid food meal would be better.If time is a factor then a PWO shake until you can get the solid food meal.

[BIG ACH]

I do a combination of both post work out. 

I have 1 scoop of Whey Protein, 5 g creatine monohydrate, and about 90-100 g of Bran Flakes (with no milk).

[Overload]

i drink a Myoplex RTD only because it's a 45 minute drive home. Then i eat 2 chicken breasts, brown rice and something green as soon as i get home.

[Shraded]

I like the shake right after my workout as it seems to have a higher absorbtion rate, then when I get home, shower and dick around for a bit.  I eat solid food for long lasting calories, then a shake again before bed.

Sometimes it's hard to choke down food after a hard squat of Deadlift workout.

Same here. I always have 25g whey/ 25g casein shake right before I go to sleep, works for me at least.

[Master Blaster]

Considering the cost of animal protein, powdered protein shakes are not that expensive. Believe it or not, science actually has a way of measuring absorption rates of different food sources. Guess which one is absorbed faster? 

[The Coach]

a lot of controversy about this lately, so what do you think, BCAA's, maltodextrin, whey protein, etc. or good old solid food like Ronnie does like chicken, rice, cornbread, etc?

IMO suppliments are just that....suppliments. Basically suppliments are to replace meals you cannot get in throughout the day or to suppliment what you cannot recieve through solid food. In the offseason, if you can't get your daily pre or post workout needs through solid food, then you are not eating enough...period. But if you're getting ready for a show and the diet is calorie defecient and you can't get those daily needs, then you MUST suppliment. If you use a suppliment while in the offseason, then it should be counted as a meal, for example, pre-workout MEAL, post-workout MEAL and the post w/o meal should be at least 50-75 gr carbs and 25-30gr protein and I usually use the post-workout drink during the workout and finished after the workout.

I personally don't believe that a post workout meal is necessary during a HIT type of workout, but is completely necessary during a high volume workout like Milos prescribes, but then again I've always been a fairly high volume type of protocol person anyway.

Also, don't forget, I'm pretty sure (and Milos will deny this) is that his drinks are geared toward insulin users who require those types of drinks before, during and after training. He said he guaranteed 20 lbs of muscle in one month...I say BS without insulin and even with the insulin thats a push!!

[SteelePegasus]

People still drink PWO  shakes?

Epic Gullibilty

I do

50gr Malto or Vitargo
30gr whey
10gr creatine
10gr EAA

I use to add glutamine, but I have not seen any study to indicate that it works so I dropped it


but if I feel like I half assed it in the gym then I skip the PWO shake and wait for my next meal

[Master Blaster]

I do

50gr Malto or Vitargo
30gr whey
10gr creatine
10gr EAA

I use to add glutamine, but I have not seen any study to indicate that it works so I dropped it


but if I feel like I half assed it in the gym then I skip the PWO shake and wait for my next meal

They all laughed at Copernicus when he claimed the earth was round. Post workout supplementation has been studied extensively in sports medicine, but the closest people on here have come to a peer reviewed study is flashing their nut sack to their schmo sugar daddies. 

[Bobby]

PWO Shake
80g carbs dextrose (40g on diet)
40g whey protein

Meal 1h later
brown rice and chiken/cod/tuna/steak/beef

I noticed a BIG difference when i didn't take any carbs pwo.
I think a pwo shake is very important because you need to refill quickly and eating a meal ain't fast enough. Takes too long before you eat it and takes to long before it's digested and the nutrients are availible.
A PWO shake is also very important because of the insulin spike and the overcompensation that occurs.

[nycbull]

i drink a Myoplex RTD only because it's a 45 minute drive home. Then i eat 2 chicken breasts, brown rice and something green as soon as i get home.

so your polluting the environment, driving 45 mintutes to the gym just to work out every day back an do forth..how much gas do you use?...you suburbanites are going to kill us.

[WOOO]

i agree but i like both approaches honestly, if it's been a long workout and it's been too long since i ate last i'll eat my solid food meal.

i usually have a whey shake and then food about an hour later

[Old-Skool]

slin...monitor.... mild glucose crash....SLAM carbs....protein....

[affy]

IMO suppliments are just that....suppliments. Basically suppliments are to replace meals you cannot get in throughout the day or to suppliment what you cannot recieve through solid food. In the offseason, if you can't get your daily pre or post workout needs through solid food, then you are not eating enough...period. But if you're getting ready for a show and the diet is calorie defecient and you can't get those daily needs, then you MUST suppliment. If you use a suppliment while in the offseason, then it should be counted as a meal, for example, pre-workout MEAL, post-workout MEAL and the post w/o meal should be at least 50-75 gr carbs and 25-30gr protein and I usually use the post-workout drink during the workout and finished after the workout.

I personally don't believe that a post workout meal is necessary during a HIT type of workout, but is completely necessary during a high volume workout like Milos prescribes, but then again I've always been a fairly high volume type of protocol person anyway.

Also, don't forget, I'm pretty sure (and Milos will deny this) is that his drinks are geared toward insulin users who require those types of drinks before, during and after training. He said he guaranteed 20 lbs of muscle in one month...I say BS without insulin and even with the insulin thats a push!!

brutal essay no one will ever read

[D.L. 5]

a lot of controversy about this lately, so what do you think, BCAA's, maltodextrin, whey protein, etc. or good old solid food like Ronnie does like chicken, rice, cornbread, etc?

well Milos has said whey can be digested in 20 minutes. real food eg -  chicken 6 hours, fish 5 hours, red meat 24 hours.

by this alone, i would say whey wins hands down.

However, lets be honest, is it really that important? i say no. look at ronnie and others, they would be great regardless of whether whey post-workout or real food.

Dave Palumbo has said it is over-rated. the key is getting 6 meals of protein per day, if u are doing that, it is more important than the so-called 'window of opportunity'.

other issue is those on ketogenic diet, this window of opportunity is gone, because the body isnt using carbs for fuel.

[Brutal_1]

BCAA's hands down! 

[D.L. 5]

BCAA's hands down! 

it has been said, that the use of a high quality of whey isolate makes bcaa's a sort of 'extinct product'.

Because most whey's have high amino profile. plus we are eating 6 meals per day with protein.

[Shraded]

Maybe i'm just an idiot with good placebo effects however, working with supplements from 14-23 (worked for maxmuscle, GNC, and local shops) I think supplements work well when used right.  I can only speak from personal experience though.  I only real take my sups around my workout. I get my stuff discounted so ya- maybe its a lot of shit  

I train around 9-9:30pm
Preworkout 2-3 scoop MRM Driven (okay stuff) + 2-3 scoops MRM BCAA+G (gotta get rid of it)
During- 4 scoops Scivation Xtend (luv this shit)
PWO- 1 serving cellmass when i leave the gym, IDS waxie maize and 40g whey when i get home
Eat a full meal an hour later
One serv ON 100% whey, 1 serv 100% Casein before bed (i have done thiseverynight for 6 years+)

[Brutal_1]

it has been said, that the use of a high quality of whey isolate makes bcaa's a sort of 'extinct product'.

Because most whey's have high amino profile. plus we are eating 6 meals per day with protein.

"DL5"  fair enough...

but I'll leave it up to you to find out why BCAA's will never be "extinct". 

I'll give you a hint....go to the local library, and look up how amino acids are digested and absorbed...AND why BCAA's are unique in their absorption from ALL other amino acids 

And when you figure it out...think of me 

[chris_mason]

Resistance trainees don't need quite so many carbs as most of the PWO shakes I have seen mentioned here.  You guys have to understand that the studies referenced in the articles you read that stated you need that high of a carb dose were done with endurance related training. 

A "meal" is best PWO.  A liquid meal is optimal for the simple fact it will be more quickly absorbed. 

[tu_holmes]

Offseason:  Steak, rice, apple pie
Precontest:  Steak, rice, T3, Clen

This looks about right to me.

[250Ben250]

both!

heres my opinion=
amino acids 15 minutes prior to training...to send these straight into the muscle while you are working out. this goes along with milos idea of being able to be "hyperanabolic". there is some truth in that, i believe.
at the end of the workout 20-60 grams of a carb like dextrose or vitargo. amount depends on your metabolism. this replenishes muscle glycogen, preps body for uptake of what comes next.
immedietly after last set take in between 20-40 grams protein, between 5 to 10 grams creatine monohydrate, and between 5-10 grams of l-glutamine. all dosages are dependant on your metabolism, the size of the muscle group you just trained (for example...legs would require a larger dose than say biceps), and how intense of a workout you just completed.
45 mins to an hour later...take some fish oils, eat a large portion of protein, if you have a quick metabolism eat moderate amount of carbs, have soem veggies, and drink alot of water.

this is my opinion.

avoid fish oil post workout, even a couple hours later. If its a large dose it can actually negate some of the damage you did during your workout that would lead to new muscle growth. The inflammation response from training is a big signal for your body to start repair the muscle (and make it bigger). You don't want to blunt that response with anything anti-inflammatory related.

[Van_Bilderass]

Post workout supplementation has been studied extensively in sports medicine, but the closest people on here have come to a peer reviewed study is flashing their nut sack to their schmo sugar daddies. 

I wouldn't say post workout supplementation has been studied extensively. There are a few studies looking at pretty ACUTE effects, and a lot of times the studies are done on empty stomach (a confounder and doesn't apply to most who have eaten a few meals by workout time). What we would need is long term studies... you know, showing the supplements to actually cause more muscle growth compared to solid food over the long term -- and, this is important, showing that the supplements cause more growth than solid food eaten at the same calorie/macronutrient ratio. My guess is that the difference would be statistically insignificant in a long term study.

[Kegdrainer]

solid food.  dont fuck around, eat something real, with fiber and protein and minimal starches.  Your body will thank you and you will recover faster than mixing some mexican powder with water and blueberries in the fuckin blender.