post work out meal

[BIGA9905]

what is a good post work out meal if protein shakes are unavailable

[flexingtonsteele]

ummm 3 pretty good options that i like.

1. sweet potatoes and egg whites
2. Steak and sweet tater
3. Chicken and Rice.

[tbombz]

drink egg whites. one egg white = 3 g protein. so drink 15-20 egg whites.

[NoCalBbEr]

I found that eating oatmeal pre and post workout does wonders.

oatmeal + rice cake + 2tsp of honey. My body needs a lot of carbs after working out to reload.

an hour later chicken/red meat and rice

[MCWAY]

what is a good post work out meal if protein shakes are unavailable

Those meals are all great ideas. But, as far as post-workout shakes go, do what you can to get a protein shake immediately after training, followed by a regular meal about 45 minutes later. Worst case scenario (if you can’t any protein powders or RTDs), go old-school and down a quart of milk (which will give you at least 30 grams of protein).

[R.A.M.]

I sometimes eat a plain baked potato.

[tbombz]

dont be confused by all these posts bigA, your question was about a substitute for a protein shake, the substitute is drinking egg whites. 

[Rimbaud]

My post workout meal this evening was four whole eggs scrambled with a can of salmon & some shredded cheese.

[D-bol]

i train in the mornings on empty
i have a bowl of oats post workout - does wonders: full of energy for the rest of the day
wouldn't eat it in the afternoons though - too much sugary carbs

[BIGA9905]

thanks for the ideas. i live in a shit hole town that where you cant find protein powder so if you dont order it or go to a neighboring town your s.o.l 

[thewickedtruth]

I immediately down a shake be it nitrean or opticen.. then put in my face whatever I can find. If there's no food available I'll take down some maximus instead. 

[spirospros]

40 grams whey + 100grams simple carbs
1hour after rice pasta 200grams precooked + grow chicken - beef (250grams cooked)

[suckmymuscle]

what is a good post work out meal if protein shakes are unavailable

  I don't think there is any. The whole post-workout thing revolves around the fact that whey protein, and especially whey protein isolates, are absorbed through the GI as fast as glucose, meaning that if you take them together, the glucose will cause an insulin spike that will make the peptides be used immediately for muscle growth. If you take sugar with a protein like egg whites, the sugar will cause the insulin spike but there will be no amino acids floating in your bloodstream to be absorved, since the protein will still be in your gut being broken down by hydrochloric acid. That is, you might get enhanced glycogen storage but no increased protein synthesis. No wonder that the whole post-workout drink for increased muscle growth was only invented some 15 years ago, when whey protein first became available.

SUCKMYMUSCLE

[MCWAY]

  I don't think there is any. The whole post-workout thing revolves around the fact that whey protein, and especially whey protein isolates, are absorbed through the GI as fast as glucose, meaning that if you take them together, the glucose will cause an insulin spike that will make the peptides be used immediately for muscle growth. If you take sugar with a protein like egg whites, the sugar will cause the insulin spike but there will be no amino acids floating in your bloodstream to be absorved, since the protein will still be in your gut being broken down by hydrochloric acid. That is, you might get enhanced glycogen storage but no increased protein synthesis. No wonder that the whole post-workout drink for increased muscle growth was only invented some 15 years ago, when whey protein first became available.

SUCKMYMUSCLE

I don't think the post-workout shake revolves merely around whey protein. Folks have been recommending post-workout shakes for a long time. I remember first reading about this in an IronMan article from the early/mid 90s. It was by old-school bodybuilder George Turner. I think the title was “Seven Secrets of Gaining Mass”.

One of those “secrets” was consuming a protein shake within 45 minutes of finishing your workout. In my particular case, that was the third of my weight-gain shakes which I took after showering and taking a swim in the pool. It definitely helped me recover from my workouts. And this was back when I was using Mega Mass 2000 (the protein base for which was milk and egg).

[suckmymuscle]

I don't think the post-workout shake revolves merely around whey protein. Folks have been recommending post-workout shakes for a long time. I remember first reading about this in an IronMan article from the early/mid 90s. It was by old-school bodybuilder George Turner. I think the title was “Seven Secrets of Gaining Mass”.

One of those “secrets” was consuming a protein shake within 45 minutes of finishing your workout. In my particular case, that was the third of my weight-gain shakes which I took after showering and taking a swim in the pool. It definitely helped me recover from my workouts. And this was back when I was using Mega Mass 2000 (the protein base for which was milk and egg).

  Fair enough. Again, taking just glucose after training might boost glycogen stores faster, which might allow you to train more often and harder. My point, notwithstanding, is that just taking glucose or glucose with proteins that require digestion to be absorved, will probably not accelerate protein synthesis.

SUCKMYMUSCLE

[tbombz]

  I don't think there is any. The whole post-workout thing revolves around the fact that whey protein, and especially whey protein isolates, are absorbed through the GI as fast as glucose, meaning that if you take them together, the glucose will cause an insulin spike that will make the peptides be used immediately for muscle growth. If you take sugar with a protein like egg whites, the sugar will cause the insulin spike but there will be no amino acids floating in your bloodstream to be absorved, since the protein will still be in your gut being broken down by hydrochloric acid. That is, you might get enhanced glycogen storage but no increased protein synthesis. No wonder that the whole post-workout drink for increased muscle growth was only invented some 15 years ago, when whey protein first became available.

SUCKMYMUSCLE

thats prety much true

but a few points

-whey protein is not digested as fast as glucose. its close, about 20 minutes tofully digest, but glucose is like 3-5 minutes. the new hydrosylates are supposed to be almost instant though, so those might be about the same speed as glucose.

- the body doesnt need insulin post workout to utilize all those proteins, right after a workout protein synthesis is already maximized, so the whey without glucose would still be used for growth.

[suckmymuscle]

thats prety much true

but a few points

-whey protein is not digested as fast as glucose. its close, about 20 minutes tofully digest, but glucose is like 3-5 minutes. the new hydrosylates are supposed to be almost instant though, so those might be about the same speed as glucose.

- the body doesnt need insulin post workout to utilize all those proteins, right after a workout protein synthesis is already maximized, so the whey without glucose would still be used for growth.

  Ok, let me clarify what I mean. I don't mean that whey protein peptides and glucose are absorbed exactly at the same rate, but rather that whey protein peptides are absorbed quickly enough to take advantage of the insulin spike that comes from the glucose if you take both at the same time. The glucose starts to spike insulin after 5 minutes and insulin levels will return to normal only an hour latter or so, which is more than enough time for the free protein peptides to enter the bloodstream. Proteins that must first be broken down into free amino acids in the gut will only be absorbed hours latter after the insulin spike has subsided, meaning that taking glucose with whole protein will have no benefits in terms of boosting the rate of muscle protein synthesis. Clear now?

SUCKMYMUSCLE

[tbombz]

clear ? dude ive known this since i first read a muscletech ad back 4 years ago when i first startedbodybuilding.. lol..

[suckmymuscle]

clear ? dude ive known this since i first read a muscletech ad back 4 years ago when i first startedbodybuilding.. lol..

  Well, you criticized my post accusing me of saying something that I didn't say, namely, that whey protein isolates and glucose are absorbed at the exact same rate. So I was simply clarifying what I meant. Lose the 'tude, dude.

SUCKMYMUSCLE

[tbombz]

well, you did say this

 whey protein, and especially whey protein isolates, are absorbed through the GI as fast as glucose,

you just didnt clarify exactly what you meant

[suckmymuscle]

well, you did say this

you just didnt clarify exactly what you meant

  So now you understand it? I meant that why protein peptides get in the bloodstream in an amount of time that allows it to take advantage of the insulin spike caused by the glucose. That's it.

SUCKMYMUSCLE

[tbombz]

well, yeah now i understand what you meant to say, but that is a pretty common sense idea that most everybopdy knows. not to say your post wasnt worth while, it was ! nobody had explained that point yet in this thread, and alot of beginners and doubters of supplements might learn from that post, however its just soemthing that most serious bodybuilders already know and understand..

[suckmymuscle]

well, yeah now i understand what you meant to say, but that is a pretty common sense idea that most everybopdy knows. not to say your post wasnt worth while, it was ! nobody had explained that point yet in this thread, and alot of beginners and doubters of supplements might learn from that post, however its just soemthing that most serious bodybuilders already know and understand..

  He asked whether taking whole proteins with simple sugars would give the benefits of the traditional  post-workout drinks that use protein powders, and I answered the question. Since he asked the question, then obviously it was because he didn't know the answer. So your charge that the information I provided is already known is not true in this case. And you are wrong about the information being commonplace, since the rate of digestion and assimilation of different proteins is not something that people usually know unless they are personal trainers, medical doctors, or biology professors. In any case, I'm signing off from arguing with you since there is nothing to gain, especially since your criticisms are hollow.

SUCKMYMUSCLE