Please evaluate my post-workout nutrition plan

[240 is Back]

1 cup grape juice, 20 minutes after training

50 grams whey and a piece of fruit, 45 minutes after training.



thanks!

[Hedgehog]

1 cup grape juice, 20 minutes after training

50 grams whey and a piece of fruit, 45 minutes after training.



thanks!

Get cerca 100 grams of fast carbs post workout.

Cerca 15-20 grams of fast protein, such as whey.

Carb could be dextrose or maltodextrin. No need to buy expensive vitargo or shit like that.

-Hedge

[Princess L]

1 cup grape juice, 20 minutes after training

50 grams whey and a piece of fruit, 45 minutes after training.



thanks!

Fructose is not a good carb choice post work out (you need to replenish muscle glycogen, not liver glycogen).  240, you should know that by now 

[pobrecito]

80grams dextrose
2 scoops ON whey

[240 is Back]

i got the whey, that's no problem.

can someone school me on the dextrose?  Something I can get in regular food, or a powder to throw in the shake? thanks!

[jmt1]

i got the whey, that's no problem.

can someone school me on the dextrose?  Something I can get in regular food, or a powder to throw in the shake? thanks!

easiest just to get the powder and mix it in your pwo shake.

i usually order mine from protein factory.  they have it at 2.50 a pound.

http://proteinfactory.com/shop/product.php?productid=55&cat=2&page=1

if you have one of those brewing supply stores in your area you should be able to get it there even cheaper.

[pobrecito]

easiest just to get the powder and mix it in your pwo shake.

i usually order mine from protein factory.  they have it at 2.50 a pound.

http://proteinfactory.com/shop/product.php?productid=55&cat=2&page=1

if you have one of those brewing supply stores in your area you should be able to get it there even cheaper.

$2.50/lb is rediculously expensive. NOW foods dextrose is $2 for 2lbs.

[jmt1]

$2.50/lb is rediculously expensive. NOW foods dextrose is $2 for 2lbs.

yeah i think you can get it from a brewing store for around a buck a pound also.

i only get mine from protein factory because i order other things from them and its just convienent for me to get everything i need in one order.

[SWOLETRAIN]

awesome if u wanna get your bloat on.... But i prefer waxi maize (IDS) BN has it for 23 bucks. Its the one im using right now. Im kind of guinea piggin it to compare w/ expensive ass pure vitargo. So far so good, way better then the carbo gain i have used in the past

[240 is Back]

wow... i have done probably 20 websites where guys dictate their nutrition, and i've never picked up on the dex thing.

[canadian_husker]

i think i got 2.5kg for $6.99

[Princess L]

wow... i have done probably 20 websites where guys dictate their nutrition, and i've never picked up on the dex thing.

Dex and/or maltodextrin are 'preferred' PWO carb sources.  Either can be obtained at a brewing/wine making store for about $1.30/lb

[Dr. D]

I would be cautious with using maltodextrin. There are
reports that during processing
maltodextrin often creates MSG. MSG is an excitotoxin
that kills brain cells and causes a loss of synapses.

[Luv2Hurt]

Blah, blah, blah get to some real food ASAP, some meat and potatoes.  If you can get it within about an hour post work out you will be fine.  I come home start the broiler, throw a sweet potato in the micro. start the meat cooking then when the sweet potato (or reg potato or oats or brown rice) is done eat that, while the asparagus and chicken, beef or fish is finishing.  See nice and simple and your not going crazy on the carb count for the day.

[Royalty]

Blah, blah, blah get to some real food ASAP, some meat and potatoes.  If you can get it within about an hour post work out you will be fine.  I come home start the broiler, throw a sweet potato in the micro. start the meat cooking then when the sweet potato (or reg potato or oats or brown rice) is done eat that, while the asparagus and chicken, beef or fish is finishing.  See nice and simple and your not going crazy on the carb count for the day.

that worked for Sergio, Arnold, and Franco.



240...you can sip your whey and dextrose combo DURING your workout and still have your whole food meal when the workout is over(like luv2hurt reccomends)

[pobrecito]

Blah, blah, blah get to some real food ASAP, some meat and potatoes.  If you can get it within about an hour post work out you will be fine.  I come home start the broiler, throw a sweet potato in the micro. start the meat cooking then when the sweet potato (or reg potato or oats or brown rice) is done eat that, while the asparagus and chicken, beef or fish is finishing.  See nice and simple and your not going crazy on the carb count for the day.

Ronnie drinks a shake after his workout - 100g of protein.

Bottom line is, both are good. Have a shake right after your workout and then eat your solid meal.

[egj13]

I have had great results lately with a large gatorade and 40 gram protein shake

[Luv2Hurt]

Ronnie drinks a shake after his workout - 100g of protein.

Bottom line is, both are good. Have a shake right after your workout and then eat your solid meal.

Thats funny I heard Ronnie is one of the few who does like I said, gets to real food. As a matter of fact I remember reading he calls that restaurant near his gym before he leaves the gym and tells them to start getting his BBQ chicken and corn bread ready, no fu*king around for big Ron

[Hedgehog]

Ronnie drinks a shake after his workout - 100g of protein.

Bottom line is, both are good. Have a shake right after your workout and then eat your solid meal.

100 grams of protein after a workout is too much.

It will only slow down the carb uptake.

15-20 grams. That's sufficient. A German study showed that as low as 6 grams of amino acids were needed post workout, made no difference.

The real important thing is to not go too high with protein, and to get enough real fast carbs, to spike the insulin.

-Hedge

[Luv2Hurt]

100 grams of protein after a workout is too much.

It will only slow down the carb uptake.

15-20 grams. That's sufficient. A German study showed that as low as 6 grams of amino acids were needed post workout, made no difference.

The real important thing is to not go too high with protein, and to get enough real fast carbs, to spike the insulin.

-Hedge

Good point, fats will also interfear with the carb up.

[Slintowin]

Wake maize vitargo carb formulas theirs no need just get your basic protein powder with carbs and throw in some type of sugar to spike your natural insulin levels. about a half hour later have a solid meal this is very important make sure their is no fats present as insulin is not slective whatever is their is strored.

[G Diesel]

Immediately postworkout: 20-30g of protein + 40-60g of carbs form WMS, dextrose or malto (or a blend). Add creatine mono, leucine or BCAAs/EAAs, glutamine, etc as available.

30-45 mins later: whole food meal w/ lean protein and complex carbs. Peace, G

[Royalty]

your muscles are ~70% water so you better get your water intake right too!

All the attempts to spike insulin and boost post workout protein synthesis get wasted if you are dehydrated.

Water first....then carbs

[pobrecito]

your muscles are ~70% water so you better get your water intake right too!

All the attempts to spike insulin and boost post workout protein synthesis get wasted if you are dehydrated.

Water first....then carbs

Hopefully that isn't even close to an issue....I know I drink water like a fish during my workout, and then the shake has about 20-25 ounces of water in it.

[240 is Back]

thanks for all the feedback.  something like gatorade or 1/2 cup juice would be way easier, but i'll grab some dex next time i order protein.  I'm getting very good at drinking whey after training, so it should be easy enoug to toss in.

Actually I'm getting very good at whey all day.  I eat 3 or 4 good meals, and 4 or 5 whey shakes now.