Post Workout Nutrition!

**JD1** · 19-04-2007 08:33 AM

Hi there all,
Just decided to join the myprotein forum after all the positive feedback i got on the uk-muscle forum. Basicaly im on a quest to find the perfect post work out shake and was wandering if anybody would help me by throwing a few sugestions in the form of ingrediants my way. Currently my diet is supplemented with PHD Pharma Whey throughout the day and BSN Cellmass first thing in the morning and after my workout i take a serving of cellmass followed by progain (sorry! - obviously i need some help with the post workout shake).
I need a really effective and powerfull mass gainer as in the last 6 months my progress has really slowed. Any suggestions would be very much appreciated.
Cheers JD

**Scratchy** · 19-04-2007 09:04 AM

John Berardi, a well-known and widely respected sports nutritionist recommends 0.8g/kg bodyweight of carbohydrate in a post-exercise drink plus 0.4g/kg in protein. If you weigh 90kg, that'd be roughly 70g carbs and 35g protein.
Some people may have more than this but from my experience this is about right, as if I have double this my insulin levels go sky-high (I feel very nauseas). This will contribute to perhaps a little bit of fat gain and the cortisol that is released as a result of a serious drop in blood sugar is anti-building muscle. So moderation is needed here.
Secondly it is believed that the quicker the ingested nutrients will be utilised the better, to reverse muscle breakdown etc. So this is why whey protein is commonly used with dextrose/corn maltodextrin: these digest quickly. Hydrolysed whey protein could well be the 'gold standard' of protein forms at this time - the theory is that it is already pre-digested by enzymes and therefore is utilised by the body even quicker than normal whey.
After this initial meal it is beneficial to keep taking in more meals of a similar macronutrient make-up, though with lower GI carbs if you are cutting, up to about 3 hours after exercise.

Some people like to put creatine in their PWO shake to make the most of the muscles' heightened receptiveness to nutrients at this time. Perhaps at this time due to the big insulin spike created by the carbs and protein, creatine mono would be almost on a level playing field with cee.

**Gareth83** · 19-04-2007 11:29 AM

100g oats, 35g whey, 1 banana

1g vit C, 0.8g GT, 5g cocoa, 5g creatine.

Full of macros (in the ratios as above) plus vits, mineral and anti-oxidants.

winner

simon m · 19-04-2007 01:02 PM

Quote

Originally Posted by thatscratch

Some people like to put creatine in their PWO shake to make the most of the muscles' heightened receptiveness to nutrients at this time. Perhaps at this time due to the big insulin spike created by the carbs and protein, creatine mono would be almost on a level playing field with cee.

I always though that taking creatine with protein was a no, no in terms of absorbtion. (any thoughts?)

Also, the so called window of oppotunity is a misnomer as it should be called a barn door, because as long as you get simple carbs into you asap, your body can wait up to 3 hours for protein etc.,

Of course, we all feel too hungry to wait to eat, but it does mean that you don't have to kill yourslef to get a shake down your neck as long as you'll drunk a sportsdrink or had some dextrose ect.

**Gareth83** · 19-04-2007 01:03 PM

Quote

Originally Posted by simon m

I always though that taking creatine with protein was a no, no in terms of absorbtion. (any thoughts?)

nope , take it as and when you want

**James Copping** · 19-04-2007 01:20 PM

Quote

Originally Posted by Gareth83

nope , take it as and when you want

Yeah, nothing inhibits creatine absorbtion as far as I know.

**Gareth83** · 19-04-2007 01:50 PM

Quote

Originally Posted by meathead1987

Yeah, nothing inhibits creatine absorbtion as far as I know.

and the meaty one is omniscient

**JD1** · 19-04-2007 01:53 PM

Ok guys thanks for the replys. So what exact sups do u advise i order from my protein and combine in order to make this shake? What do u use?

**Gareth83** · 19-04-2007 01:58 PM

whey protein concentrate 80%

ultra fine oats

creatine monohydrate

vitamin C

use my discount code of MP573 for 5% off

**JD1** · 19-04-2007 08:43 PM

Cheers for the help guys. When i next need to stack up on my sups ill make that order. Might get some L-Glutamine as well....should i add that to my post workout shake as well .. or take on its own before sleep and first thing in the morning?