Post-Workout

Bakedgoods

Bakedgoods

Bakedgoods

Capodecina
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What's your post-workout shake/meal consist of?

Nothing complex for me, immediately after working out:

Shake
40-50g of Whey
3/4 Pint of water

1 Banana

I then head for a shower, relax a little and then start to sort out my tea :)
 
Post workout I have 1 scoop of protein and with about a bottle of water (in the sauna). After I've had a shower etc then either two or three pieces of fruit (in about 20 mins) followed by a light dinner in the evening.
 
Wardie said:
Shake
40-50g of Whey
3/4 Pint of water

1 Banana
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Not enough carbs mate. Depending on the rest of your diet, how hard you trained and pre workout nutrition you're running the risk of your body breaking down amino acids to replace glycogen stores. I'd add at least another banana. Aim for about double your protien intake PWO.
@if ®afiq said:
Post workout I have 1 scoop of protein and with about a bottle of water (in the sauna). After I've had a shower etc then either two or three pieces of fruit (in about 20 mins) followed by a light dinner in the evening.
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Again a similar thing for you. Eat the carbs first and then have the protein. Carbs are your bodies biggest priority PWO.
NitrogenY3K said:
Scoop of whey in water, 5g leucine, oats

Then 2x Chicken Breasts, sweet potatoes, vegetables and gravy
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The leucine is a bit of waste PWO mate especially mixing it with the whey, that already contains loads of leucine btw, I'm sure you know? ;)

Leucine works it's magic when taken during your workout and sipped on. 5g-15g is especially beneficial when cutting.
 
During: (sipped in water)
10g Leucine
5g BCAA's
250mg Vitamin C

PWO: (immediately)
35g Waxy Maize Starch
5g Creatine Mono

PWO: (20 mins later)
200g Frozen berries
1 bio live Yoghurt
1 banana
1 kiwi
Coconut Water
250mg Vitamin C
200mg Grape Seed Extract
-----all whipped together in smoothie maker-----
50g Whey Protein - I drink this seperately in water as it doesn't look very nice when I put it in the blender with all the other ingredients.
 
Chong Warrior said:
Again a similar thing for you. Eat the carbs first and then have the protein. Carbs are your bodies biggest priority PWO.
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I have a banana and apple as a minimum and a pear as back up if I'm still hungry. Is the fruit I'm eating the "best" type for PWO? Is that amount sufficient?

Not too sure where I picked up the protien first PWO habit from - thanks, I'll change it :)

Chong Warrior said:
Leucine works it's magic when taken during your workout and sipped on. 5g-15g is especially beneficial when cutting.
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I'm reading up at MP at the mo, but couple of Q's. I take a level tsp of this 20 mins BWO and then 1 heaped tsp DWO.

Is it worthwhile having it BWO? Does the amount I'm taking seem too much - I don't have scaled or a small scoop?
 
Chong Warrior said:
Not enough carbs mate. Depending on the rest of your diet, how hard you trained and pre workout nutrition you're running the risk of your body breaking down amino acids to replace glycogen stores. I'd add at least another banana. Aim for about double your protien intake PWO
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Cheers for the advice, i'll start trying to get more carbs in.

I used to take it with milk after a workout but stopped when I found out milk slows down metabolism.
 
Last edited:
CW: WMS seems interesting and I may order it next with BCAA - couple of questions though.

The first is probably really simple but I do a 20 min incline walk after my workout - should WMS be taken before or after the walk?

MP says it must be taken with something else: "fast acting whey isolate or whey hydrolysate and other eugenic aids, such as creatine, glutamine and leucine. " - If I have some more Leucine would that be OK? What would be optimal? (I already have CEE BWO).

Thanks.
 
@if ®afiq said:
Is it worthwhile having it BWO? Does the amount I'm taking seem too much - I don't have scaled or a small scoop?
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Leucine messes about/interferes/competes whatever with dopamine levels when taken Pre-workout or something like that. Just take it during for optimal gains :)
Wardie said:
Cheers for the advice, i'll start trying to get more carbs in.

I used to take it with milk after a workout but milk slows metabolism down doesn't it? So I dropped it :x
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Full-fat milk isn't a good idea. Skimmed milk won't make much difference really but why take something that might slow down absorption of your super duper mega turbo whey? :D

No it doesn't slow metabolism down, I think you've got confused there mate :)
 
Chong Warrior said:
Leucine messes about/interferes/competes whatever with dopamine levels when taken Pre-workout or something like that. Just take it during for optimal gains :)

Full-fat milk isn't a good idea. Skimmed milk won't make much difference really but why take something that might slow down absorption of your super duper mega turbo whey? :D

No it doesn't slow metabolism down, I think you've got confused there mate :)
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I'm sure i've read that somewhere though, and that it's better to take it with water straight after a workout. I only ever drink semi skimmed milk, can't stand the taste of full-fat.

I might go back to taking it with milk after a workout then for the added carbohydrates.
 
@if ®afiq said:
CW: WMS seems interesting and I may order it next with BCAA - couple of questions though.

The first is probably really simple but I do a 20 min incline walk after my workout - should WMS be taken before or after the walk?

MP says it must be taken with something else: "fast acting whey isolate or whey hydrolysate and other eugenic aids, such as creatine, glutamine and leucine. " - If I have some more Leucine would that be OK? What would be optimal? (I already have CEE BWO).

Thanks.
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WMS is great stuff. It has low osmolality and races through your system very quickly as long as you don't slow it down by mixing other stuff.

Only things I'd mix with it are creatine mono and BCAA's (leucine)

I'd probably sip on the WMS drink during your low intensity cardio.
 
Chong Warrior said:
The leucine is a bit of waste PWO mate especially mixing it with the whey, that already contains loads of leucine btw, I'm sure you know? ;)

Leucine works it's magic when taken during your workout and sipped on. 5g-15g is especially beneficial when cutting.
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Im just using it PWO on recomendation from Toxic Tofee over on MT, i will be honest i havnt done any research on it, and just used it because toxic reccomended it, I should have researched really
 
NitrogenY3K said:
Im just using it PWO on recomendation from Toxic Tofee over on MT, i will be honest i havnt done any research on it, and just used it because toxic reccomended it, I should have researched really
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I've heard that name before, though I don't go on those forums. He really knows his stuff I believe?

I see it that you pay a premium for things like BCAA's and Leucine as they've been seperated from other amino's in the protein. This means they don't need digesting and pass straight through and can be in the bloodstream working their magic within 10-15 minutes. Also means they can be taken during even the heaviest and most intense workouts without any detrimental effect, unlike something like whey which would draw blood away from the muscles to the stomach to digest it.

Mix them with protein powder and you take this away as they are mixed back into the whey (completely wasting what you paid for!!) I really don't understand the logic at all.

EDIT - Also a good quality whey is approx 10% Leucine anyway.
 
Chong Warrior said:
I'd probably sip on the WMS drink during your low intensity cardio.
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Genius..thanks! (the walk isn't exactly low cardio - average HR of 150 (4.7kph, incline 3.0) - I have fat to burn!!, but should I slow it down?)
 
@if ®afiq said:
Genius..thanks! (the walk isn't exactly low cardio - average HR of 150 (4.7kph, incline 3.0) - I have fat to burn!!, but should I slow it down?)
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The higher the intensity the more carbs you're burning. So in basics terms when sprinting you're burning 100% carbs, when walking mostly fat. Fat needs oxygen to burn, so if that's your goal yes slow it down a bit.
 
Chong Warrior said:
The higher the intensity the more carbs you're burning. So in basics terms when sprinting you're burning 100% carbs, when walking mostly fat. Fat needs oxygen to burn, so if that's your goal yes slow it down a bit.
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Cool - I'll slow it down tonight...and it might stop my calfs from burning as weell! :)
 
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