Post-Workout Protein...

[RazedNegative]

Hey fellas! I've been one of those off and on type weight trainers, but I also like to have my protein shakes. I normally try to have 3 a day, but apparently the most important one is the one RIGHT after lifting.

I read alot about needing alot of carbs as well as protein etc in that shake, to replace what your body has just lost. So what would be a good recipe for that? I normally use Optimum Nutritions 100% Whey protein, I have Double Chocolate flavor sittin in the kitchen now. I like to mix in a 5g spoonful of creatine into the post workout shake as well. Now what should I throw in there to get the rest of the necessary/recommended nutrients?

I know a couple of you guys are hardcore into weightlifting so I figure this would be a better place for me to ask then some random ass website somewhere.

 

[goldmember]

What you have is good, and you can stick with it if you choose. But what I use is VP2 Whey Protein Hydrolysate by AST for my protein (bodybuilding.com), pure dextrose, maltodextrin, creatine, ribose, and glutamine from supplementdirect.com, and a small amount of extra-virgin coconut oil from Garden of Life (vitaminshoppe.com). This is probably the best post-workout shake you can make...in my humble opinion atleast. It supplies all the big nutrients with most of it pre-digested and instantly absorbed. The coconut oil has MCT's in it, which is also good as a pre-workout supplement. You could try going with peanut butter instead if you'd like.

 

[9cyclops9]

You don't want fat post-workout since it slows absorption. You need a fast protein source and high-GI carbs. That whey hydrolysate is a fantastic choice. Add malto, glucose, and BCAAs and you're good to go. The problem is (and I found this out the hard way), whey hydrolysate is some of the worst tasting stuff in the world. I can't comment on the VP2 since I haven't tried it, but whey hydrolysate by itself is disgusting. Surge has all these ingredients and still manages to taste fantastic (like angel food cake) but it's expensive.

I might try that VP2, how does it taste?

 

[millionman]

There is new research that has just come out that actually shows that taking in fat with your protein shakes post workout will actually improve the absorption into muscle tissue directly. T-nation.com has a few articles discussing some of the new research that's been done in the last two-three years. There's a very good article on The Top Ten Post Workout Nutrition Myths by David Barr which sheds some light on some very interesting topics such as the anabolic window and carbohydrate intake post workout. Very interesting material on the whole.

Protein supplementation is important, but only to a point. If your not eating the right kinds of real food then adding a bit of protein, although still beneficial, is only going to help you achieve so much. By eating whole foods and using the powders to supplement you'll improve much more rapidly and drastically because your body is being nurished like it needs to be after the stress of working out, and more over just living in general.

If you're looking into a certain type of diet to lean out or to bulk up I highly reccomend the anabolic diet/solution by Dr. Mauro Dipasquale.