Recovering muscles

Lead_Head

Lead_Head

Lead_Head

Soldato
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26 Jan 2003
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I've started having shakes with whey protein, oats and water and / or milk on my workout days. I have 50g of oats and 30g protein with milk for a pre-workout and then I have the same but with water for a post workout.

Now, I've noticed a dramatic improvement in muscle recovery and I do not ache half as much which is only a good thing. There is nothing like the feeling of waking up and aching, I love it.

But it got me thinking....

Sometimes I go to the gym straight from work and do not have a pre-workout shake, sometimes I am too full to eat one. So do I *have* to have oats? Can I just have the protein with say fruit / water / milk??

Also, I only take shakes on the days I do exercise. The last time I went to the gym was Monday. Before I went to the gym I had a fresh chicken, with potatoes and mixed veg. I made a shake with about 50g of oats and 30g whey protein with milk and some robinsons summer fruits (tastes lovely - try it!)

When I got in after the gym I made the same, but with water instead of milk.

I woke up the next morning and felt a bit achy as expected, and the next day as well. Today I woke up ache free and since that post-workout shake I have not had another shake. Today I will have one pre and one post workout as I'm playing 5-a-side quite late at 9.30pm KO.

Is this a good idea to only have shakes pre-and post workouts rather than everyday?? Sometimes I just don't have the appetite.
 
If you're serious about training then taking them every day to *supplement* your diet will be a good idea. Remember just because you're not hitting the weights and working out on some days doesn't mean your body isn't repairing etc.

The only shake you may want to take with milk is the shake just before bed, pre and post workout should definately be with water.

The oats to have in your shake arn't there because they have to be there, they're there because they're a quick and easy way to get the protein and carbs at the same time before a workout. You don't have to have the oats if you've had another source of carbs to be ready for the gym.

I believe a morning shake, pre-workout, post-workout, and evening to supplement with and you cannot really go wrong. Obtain the rest of the protein and carbs in your diet from decent foods and you're away.
 
My diet is pretty healthy, I eat well and get plenty of carbs so the oats is another way of adding 'clean carbs' in to my body. However I find 100g too much which I originally planned out so cut that in half and I find that a lot better.

I'll try having pre and post workout shakes with water and then one before I go to bed (which may turn out to be the post workout shake as sometimes I get back late from the gym) and see how it goes.

Ta for the advice, I was kind of thinking out loud, but just need reassuring.

Are there any websites that show recipes for protein shakes? I sometimes find that I'm putting too much liquid in to it to make it edible and it means having nearly two pints of supplements for one shake. I should probably buy better oats.
 
Have you got a blender or do you simply put raw oats in a shaker with whey and water then drink?

I use the blender every morning for the following.....

~150gms oats
~50gms whey
~70ml egg whites (roughly 2 eggs)
~30gms flax seed
1 small apple
1 banana
Few dried cranberries
~700ml water

Blend for 30 seconds, drink and feel sick! :D
 
Gd gd, I was unaware you're already having oats. Personally 50g would be too little but it all works on what does the job for yourself. As the oats are only 60% carbs that would mean 50g would be approx 35g carbs.

Try and workout earlier, so that you can have a post-workout shake and then a meal 60 minutes later.

There are places that give you recipes for shakes yes, but I don't know them off the top of my head. Someone else will be able to help you out there.
 
The biggest glass I own besides a vase is a pint glass.

I use a new blender I picked up that can blend upto 2L in a multitude of ways, but I was under the impression that I could fit a shake in a pint glass.

The first time I attempted to make a shake I did the following:

100g oats,
30g whey protein,
cocoa powder,
+ skimmed milk.

I kept adding milk until it didn't look sludgy and I poured the first glass. Looked fine so drank that reasonably quickly. I then poured the 2nd and it was sludge. About the bottom 6th of a pint glass was full of sludge where the oats hasn't mixed.

How do I get around this problem? How long do you mix it for? My blender is pretty good, and when I use it for too long I can smell burnt motors :D
 
Buy a shaker. Just stick the oats in a blender by themselves and blend. Then put water in the shakes, 600-700ml and then add the whey and then add the oats and shake.

Works a beauty.
 
Lead_Head said:
About the bottom 6th of a pint glass was full of sludge where the oats hasn't mixed. How do I get around this problem?
Click to expand...

Drink it quicker!! I sometimes add a little extra water if i get down to the sludge, just to loosen it a little. Either way just open your neck and get it down :p
 
S7yl3s said:
Buy a shaker. Just stick the oats in a blender by themselves and blend. Then put water in the shakes, 600-700ml and then add the whey and then add the oats and shake.

Works a beauty.
Click to expand...

I put it all in at the same time, you might of solved my problem.

So, oats into a blender, give it a blast, add some water, give it a blast, add in the whey, give it a blast. Flavour to taste, give it a blast.

DOWN THE HATCH?
 
Buy yourself a shaker mate.

Oats in the blender and blend.

Water in the shaker, then whey, then put your blended oats on top of the whey, close the lid and shake. Jobs a gooden'
 
I think my problem with the oats is also my blender. It's quite a large one and the blades have quite a gap between the sides and the blade, so it chops up so much oats but the ones untouched fall down the side behind the blades, so not being touched. I might have to try blending them and shaking it about.
 
MTA99 said:
Yeah its fine. BCAA taste (fairly) bad and DO NOT mix
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Cheers :)

I had to get the powder since I was ordering from MP and they were out of stock on tablets. Only bought a little to test in combination with some oats to try get some more from my daily shake.

I've got some creatine tablets laying around but I swear I get spots from them, hence not taking them.
 
Lead_Head said:
I think my problem with the oats is also my blender. It's quite a large one and the blades have quite a gap between the sides and the blade, so it chops up so much oats but the ones untouched fall down the side behind the blades, so not being touched. I might have to try blending them and shaking it about.
Click to expand...

A mate has the same problem. My blender has the large chamber for blending most things but can be changed for a much smaller chamber that will hold approx. 100g oats and blends them perfectly. May be worth having a look out for something like this if you continue to have problems :)
 
Leaving the oats in the milk/water etc for about an hour means they soak up water and don't sink to the bottom when you drink it. What about using oat flour instead?
 
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