Post Workout Shake

O

og512

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The consensus I got from a previous thread was that Muscle Milk is a bad choice for me because I am trying to lose weight.

With that being said, what would be some good choices for PWO shake if weight loss is my goal.
 
Yup, along with dextrose at a 2:1 ratio. If you consume 40g a pro PWO, then you'll want to get 80g of dex with that.
 
~LV~ said:
Yup, along with dextrose at a 2:1 ratio. If you consume 40g a pro PWO, then you'll want to get 80g of dex with that.
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Is dextrose something that I can look for on the labels or would i have to get it seperately?

I'm still pretty clueless about supplements.
 
Dextrose is corn sugar. They sell it at your local grocery or supplement store or you can purchase it online.
 
~LV~ said:
Dextrose is corn sugar. They sell it at your local grocery or supplement store or you can purchase it online.
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Aside from being sweetener, what purpose does the dextrose serve?
 
When you work out you deplete your glycogen levels. (enter a catabolic state)
By immediately consuming a simple sugar post workout, you cause an insulin spike which replenishes your glycogen and snaps you out of that catabolic state. Drink this within then minutes of your workout ending.
 
A very low fat Whey with a 2:1 to 4:1 ratio of carbs to protein.

I always do:

1cp ff plain yogurt.
1/2 cp skim milk
25g dextrose
35g maltodextrin
1 scoop ON choco whey.

From Berardi's Post Workout Puzzle:

But since strength athletes don't deplete their glycogen stores as badly as endurance athletes, they would need fewer total calories. With this said, I believe it's reasonable to suggest that a strength athlete consume one meal of 0.8g of carbohydrate and 0.4 g of protein / kg of body weight immediately after training.
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So I should be getting about 34.5g of protein (I actually get more with the milk and yogurt figured in).
 
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niceone said:
When you work out you deplete your glycogen levels. (enter a catabolic state)
By immediately consuming a simple sugar post workout, you cause an insulin spike which replenishes your glycogen and snaps you out of that catabolic state. Drink this within then minutes of your workout ending.
Click to expand...

There's a study showing that two hours or so post workout is more beneficial.

EDIT -- let me ask my other group for it.
 
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