Post workout nutrition

[Team Franco]

Would love to see what your guys/gals, use for post workout?
I am content to what I use and have something in the pipe line, but like hearing what others do.

Thanks
Joe

[Doug]

Core PWO all the way....I owe a lot of my recovery and ability to constantly crush it to Core PWO. (I guess you knew this though :-)) What are you currently using Joe?

[mr intensity]

75 grams dextrose + 5 gram creatine + 50 grams of whey in off season

[Joshua H]

Was doing 40 grams synthesize and 60 grams WMS but recently changed to 50 grams pro-complex and 1 cup quick oats with an apple.

The prior was going through me just like a glass of water, I would rather enjoy the meal a bit more and feel like I actually ate somthing. Never doubt the power of real foods over supplements I say!

[Diabetic Muscle]

50 grams maltodextrin
50 grams whey
4 grams beta-alanine
6 grams creatine mono
I do the same thing pre-wo but I add natty pb or mac oil.

[juggernaut]

1 cup OF oats
1 tsp dextrose
50/50% whey and casein
5g creatine

Optional: r-ala or beta alanine

[G-Roy]

5g creatine
5g glutamine
bcaa's + extra leucine
40-50g of waxy maize or dextrose
vitamin c

30 min later whole food meal

[ArabMuscle]

60g of Waxy Maize + 50g of Whey Isolate + 5g of Creatine Monohydrate

[NATURAL-1987]

Been using Optimum Aftermax-maltodextrin(40grams carbs),whey(40grams protein),and creatine mono(5g). I would rate it as satisfactory.
Best I have used so far as an "all in one" type of product is MHP-Dark Matter.
Going to be using 50 grams whey,45grams waxy maize, and 2000 mg kre-alkalyn starting monday. Should be exactly what my body needs.

[AVBG]

precontest diet (right now): 50g Isolate
Off Season: 50g WPC + carbs ie rice/bread/pasta

[Team Franco]

For almost 2 years, I have been using cereal/skim milk with Scivations whey.
I am a big fan of complex and simple sugars post workout.

[juggernaut]

same here; mix in a little creatine and youre good to go

[NATURAL-1987]

Hey Mr.Franco. I know you have a q and a but it has to do with this.
I do cardio post workout. If I am only doing half hour do you think I should wait until cardio is done to take post training carbs,protein and creatine? or slam it done right after weights and then go do cardio. Thanks.

[tony63]

My post workout approach depends on what my current goals are.

During the off season if I am building muscle, 40-45g of whey and a white bagle with jam OR a few rice cakes.

If I am trying to lean out, I'll use either oats or a whole wheat bagle post workout...




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www.procardnutrition.com (http://www.procardnutrition.com)

[fitcorps]

Really, it varies depending on the time year/goals I have at that particular time.

For instance, when I was full off season trying to improve strength and add size this past year I had a multi-faceted approach.

1) Immediately following my workout I would have a blend of BCAA/Glutamine/Creatine with a Hi GI carb like Vitargo (I often times used WMS because I had it available, but PURE VITARGO would be a better option at this point).

2) 20-30 minutes later I would have a mix of Hi/Lo GI carbs from whole food and a whey protein shake. Something like 1:1 White Rice to Brown Rice or a White potato or Bread with Honey, whole grain english muffin, sweet potato, etc...

3) My next meal would be low GI carbs and whole food protein - 90 minutes after step 2.

As I begin prep, my calories are getting lower, especially from carbs. I continue the 2 pronged approach, but I wait 2 hours for step 3 (because it's another meal) and I often times replace the extra carbs with 7-14 grams of EFA's from oil, almonds, or nut butter.

As prep continues, I drop the vitargo and have only BCAA/Glutamine/Creatine post workout and possibly add some kind of insulinogenic like 4-hydroxyisoleucine, R-ALA, and Taurine then 20-30 minutes have egg whites and a sweet potato or oats. I continue this through the end of prep. Basicallly I do this because I feel it stabalizes blood sugar better and because at this point (under 5 weeks out) I want to EAT FOOD not drink anything and I want to feel full. Also, I'm trying to accustom my body to the foods I'll be utilizing the last week for my depletion/carb up peak week - which are usually sweet potatoes and chicken/beef.

[MusclesMarinara]

Immediately post workout- 50g WPI, 40g Waxy Maize, 5g Creatine Mono, 5g L-Glutamine, 2g Beta Alanine. (195lbs)

[flaccid_member]

It all varies a bit based on the bodypart. For larger training parts, I'll do 2 scoops of dextrose with 3 scoops of isolate. The entire w/o, I am drinking BCAA's. If it's a smaller bodypart, I will do one scoop of dextrose and two scoops of isolate; sometimes it'll be just isolate. 1-2 hours later, I eat my meal.

I'll taper down a bit when I prep, but this is standard protocol. The solid food also varies depending on the time of year and phase I might be going through. Nothing is etched in stone and I will go by feel.

[Team Franco]

Hey Mr.Franco. I know you have a q and a but it has to do with this.
I do cardio post workout. If I am only doing half hour do you think I should wait until cardio is done to take post training carbs,protein and creatine? or slam it done right after weights and then go do cardio. Thanks.


I would just wait to have the post workout meal, you will be fine.

If you are in the middle of dieting, I would then drink some BCAA prior to the cardio and during.

[NATURAL-1987]

I would just wait to have the post workout meal, you will be fine.

If you are in the middle of dieting, I would then drink some BCAA prior to the cardio and during.
Thanks. I will be using chain'd out from 15 weeks out until show time during training and cardio.

[Chrisco915]

What? No one mentioned Pop Tarts? ;)

[juggernaut]

What? No one mentioned Pop Tarts? ;)rather eat wallpaper and paste

[Marauder63]

2 Scoops of whey
75g dextrose
5g C-mono

Simple and hasnt done anything wrong hit's my body fast.


Now not always having supplements available being a student and a part time worker I have to always change it up, in the end I get simply a balanced as possible meal in because I would rather have something then nothing.

[Jude2]

I am currently using LGS Postal right after my last set, then about 20- 30 minutes later 2 scoops of lipotropic protein and 2 scoops of perfect carbs.

[flaccid_member]

rather eat wallpaper and paste

Jug...not even one of those flaky, strawberry-filled, frosted croissant-looking Toaster Strudel things? :drool:

[juggernaut]

Doesnt excite me. Actually, to me, a treat is a bowl of oatmeal, 2 tbsp of peanut butter, half cup cottage cheese, and Walden Farms chocolate sauce.

[MichaelWayne]

60g Iso, 5g Creatine, 5g Glutamine while I prepare my fish/chicken/green veg.

[garry engle]

1 scoop Core PWO + 1 or 2 scoops whey protein, followed by whole meal

[d3track]

I take 2 scoops whey (optimum) and one scoop of of BSN Cell Mass as I am leaving the gym.

I hope I'm not dropping the ball on my post-WO nutrition...

[Team Franco]

What if you can have a whey protein with both fast and slow absorbing carbs and two key ingredients such as creatine and beta alanine?

[fatbackgoal]

Currently I just have two scoops of Sportspharma Just Whey. Would like to get thoughts on if I should add Waxy and creatine to the shake.

[devo09]

I don't worry about eating RIGHT away after working out....since I eat 1hr before my workout I'm still digesting food at the end of my workout :)

[Joshua H]

I took one out of Chris Acetos book just about 2 weeks ago and swapped out the apple and oats (both a bit too low GI if you ask me) and went for 2/3 cup quick cooking cream of wheat with 2 scoops on whey and 5 grams creatine. Giving me 80 grams medium-high carbs and 50 grams fast digesting protein. Works better as I feel more energetic in the few hours right after training then before.

[Mouse]

I roll up to the smoothie bar and get a custom blend which is 10 oz skim milk, two scoops lowfat plain yogurt, banana, 2 scoops chocolate whey. I honestly don't care if it's not 100% optimal. It tastes great and it's my treat after busting my ass for an hour. I'm usually hungry about an hour or so after and I'll have a proper meal.

[fatbackgoal]

Would it be ok to have 40g protein, waxy and creatine in a post workout shake?

[Jude2]

Would it be ok to have 40g protein, waxy and creatine in a post workout shake?
Sure, it would be a great idea.

[Tony_Soprano]

Like me, 30 g carbo carb bx - biogenix and 30 g my fuson - gaspari nutrition

[62"diesel]

1 hour before a huge meal of meat and carbs,
30 min before black powder + 10g BCAA
during a crud load of water and BCAA
Right after Dark Matter(10g bcaa, 40g wm, 5g creatine, 5g glutamine)

[TigerUpperCut]

i just go home and eat

[blitz]

50 gr optimum whey.
100 gr oatmeal.
5 gr of mono creat'.

[EarlGreyuk]

I dont do this, but a study done showed that whole milk promoted a higher effect of protein synthesis than skimmed milk. The higher fat content would seem to go against what most people think, as gastric emptying slows with a higher fat content. Supposedly it was due to the slower rates of gastric emptying providing a more sustained supply of amino acids for protein synthesis.

But I take 50g dextrose, 20g whey and 20g casein protein

[Rsardinia]

50g whey protein isolate, 30g waxy maize starch, 5g glutamine.

[J Franco]

Has anyone tried Beyond Nutrition's All In 1? :whistle:

[Zack Attack]

10 g glutamine
5 g creatine
50 g whey
60-80 g waxymaize

[Zack Attack]

i enjoyed Animal Torrent, Optimum 2:1:1, and Myogenix Aftershock. but currently I'm making my own conconction :bulb:

[MusclesMarinara]

Has anyone tried Beyond Nutrition's All In 1? :whistle:

lol why do you ask? ;)

i tried it post workout the day of that show on April 17th. The taste was amazing (vanilla caramel). Felt good/energized post workout. Very easy as everything you need is in one supplement, instead of adding the protein/carb/creatine/beta alanine separately.

also gave out a couple of the samples to my friends, they loved it as well.

will definitely be incorporated into my off-season diet

[Sandpig]

Because I am Ket right now,it's ALRI's Chain'd Out immediately after. Then an hour later it's a cup of egg whites, 1 scoop of whey and 2 TBS of Natty PB.

[Kiyoshi Moody]

Postworkout, 2 scoops Vitargo by Genr8 with bcaa, 10min later 2 scoops of whey isolate.

[Lunaris]

I've jumped onto the pre workout carbs bandwagon. I tend to have 2-3 finibars before a workout. sip on BCAAS during and have 2 scoops of isolyze post

[J Franco]

lol why do you ask? ;)

i tried it post workout the day of that show on April 17th. The taste was amazing (vanilla caramel). Felt good/energized post workout. Very easy as everything you need is in one supplement, instead of adding the protein/carb/creatine/beta alanine separately.

also gave out a couple of the samples to my friends, they loved it as well.

will definitely be incorporated into my off-season diet



I heard it taste darn good! :)

[rah22491]

what do you guys think about isolate and white rice immediatley post then a whole food meal 1 hr later. Would it be better to do waxy maize or dextrose?

[Costco77]

what do you guys think about isolate and white rice immediatley post then a whole food meal 1 hr later. Would it be better to do waxy maize or dextrose?

that would be fine...in my opinon white rice is just as good as waxy maize or dex...and you don't necessarily need a whey isolate, a blend or mix (isolate/concentrate , isolate/concentrate/egg) would be just fine...I think isolate/casein mix would be ideal.

[Youngguns]

Doesnt excite me. Actually, to me, a treat is a bowl of oatmeal, 2 tbsp of peanut butter, half cup cottage cheese, and Walden Farms chocolate sauce.
your life must suck!

that would be fine...in my opinon white rice is just as good as waxy maize or dex...and you don't necessarily need a whey isolate, a blend or mix (isolate/concentrate , isolate/concentrate/egg) would be just fine...I think isolate/casein mix would be ideal.
Why eat white rice when you can drink something?

[crist90]

Low fat chocolate milk post work out. I think intraworkout nutrition is more important brotha.

[Mrfitness81]

I'm 2 weeks out of a show so at the moment post workout consists of-

10 grams BCCA's
1.5 grams Beta-Alanine
10 grams Glutamine

I then will have a proper meal containing protein, carbs and a small amount of fat 30-45 minutes afterwards.

[Rsardinia]

I currently do one scoop of waxy maize (30g carbs), 5g creatine mono, 5g glutamine, 50g whey isolate. I'm wondering if I should up my waxy maize intake to 2 scoops (60g) but I'm not sure if this will be any more beneficial. Any opinions on this would be appreciated.

[J Franco]

I currently do one scoop of waxy maize (30g carbs), 5g creatine mono, 5g glutamine, 50g whey isolate. I'm wondering if I should up my waxy maize intake to 2 scoops (60g) but I'm not sure if this will be any more beneficial. Any opinions on this would be appreciated.


Goal dependent and also the number of carbs you take in pre workout.
Please dont think waxy has any great benefits over real food. Its ok, but not any better then real food or dextrose.

[zmcdole]

160 grams of ground oats, 2 scoops nitrotech, all mixed together in a bowl with splenda, cinnamon, water, and almond milk. pop it in the microwave for aobut 80 seconds and then eat. That's what i do. Favorite meal of the day.

[jked]

I don't worry about eating RIGHT away after working out....since I eat 1hr before my workout I'm still digesting food at the end of my workout :)

This is pretty much what I do. I'm far more concerned about pre-workout nutrition than post workout nutrition. IMO pre is the meal that primes you to have a good workout. Post workout nutrtion is important but IMO, you can wait a little bit to get it.

Directly post, I have a scoop of BCAA's, creatine and some more beta alanine. Since I train in the afternoon, I usually grab a hearty dinner about an hour after the last weight is dropped.

[turkish1530]

2.5 Scoops of nitrotech mixed with 2 scoops of cell-tech and some extra added simple carbs!