Making your own Post Work Out shake...

[Costco77]

^^^I take Jack3d pre workout/so that already contains both creatine and beta alanine, so i get it that way pre workout. I buy the creatine mono and beta alanine in bulk at either primordialperformance.com or prosource.com 'prosource' brand. I add 3-5g of creatine post workout with 1.5-2g of beta alanine post workout.

*I mostly use the beta alanine when i'm cutting...i think it's best to cycle off season or matinece, but i use it consistantly when i'm cutting.

40-60 min. after your post workout shake eat a whole food meal.

[rhino1012]

60 grams of Whey Protein (vanilla peanutbutter)
30 grams of Waxy
15 grams dextose
15 grams carbs(oats)
5 grams creatine
5 grams glutamine
3 grams arginine
10 grams BCAA
1 gram of Vit C
8 ounces skim milk
1 cup of ice

I use true protein. I get the creatine, glutamine, BCAA, Vit C in one powder, the Carbs in one powder, and the Protein in another powder. It makes for a really thick shake.

[trap]

Do we need carbs after 1,5h workout when we have them just before we hit gym?

[GDavis]

Progenix Pack
60 grams of Karbolyn
thermolife C-bol

[Silidons]

normally 8oz chicken with 1 cup cooked brown rice, or 50g whey isolate with 60g (3/4 cup uncooked) oats

[Youngguns]

why seasalt?

Electrolytes.

Do we need carbs after 1,5h workout when we have them just before we hit gym?

OF COURSE! Post workout carbs are the most important.

normally 8oz chicken with 1 cup cooked brown rice, or 50g whey isolate with 60g (3/4 cup uncooked) oats

Tasty shake!

[jaykay]

I had the exact same look on my face as I read it...

[LittleChris]

i think post workout carbs that are fast acting is just a bunch of hype to sell sugary supplements!! Plus, it just gets you fat!! Ive made my best gains and been at my leanest and strongest, by eating no more than 150 grams of carbs per day.
of course i did a weekly refeed from saturday about 5pm till sunday noon, anything and everything you can think of eating. my postworkout meal has always been 50 grams of whey isolate along with 1 cup of old fashioned oatmeal. I know how it feels to be carb depleted and oatmeal made me feel the same as i felt when i used to not know any better and pull in fast acting carbs. But i stayed leaner with oatmeal and keeping all my carbs LOW GLYCEMIC, HIGH FIBER!!
Ive actually tweaked my protein a bit and am now doing 25 grams of micellar casein with 25 grams of whey isolate. I am MUCH fuller and i get a better time release of proteins to complement the slow burning complex carbs of the oatmeal.

-C

[countryboy]

How much of creatine and beta-alanine would you add?

used to take 5gr of each, work very well together, watch out for the face flushing from the beta alanine, i did find this effect did subside from continued use

[Silidons]

Tasty shake!

I grind my oats up on the coffee bean grinder and it makes it taste good xD

[trap]

OF COURSE! Post workout carbs are the most important.

Tell it to Scott Connelly.

[The Ultimate Warrior]

Currently - whey and oats, ftw.

[BuffGuy]

[quote=Youngguns;1016195]Electrolytes.

You only add salt? you do not add potassium? it is a big part of the electrolyte

[Nelford]

I usually throw 2 scoops of Whey Iso, one banana,a few strawberries, 8oz of Orange Juice, and hand full of ice cubes in a blender. Thats my post-workout shake.

[Jon Bodin]

Mine is really basic: 16 oz water, 2 scoops Whey.

Then whole food meal 60 minutes later. I used to have simple carbs post workout but switched to no carbs with the shake and have noticed no difference in recovery.