Shakes after a workout. Is this good or bad?

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    Mar 09, 2008 2:33 PM GMT
    I have a Myoplex Lite after my workout. Is it a bad thing to consume? Do you guys have any other suggestions? I feel as if its not doing what it shoulkd be.
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    Mar 09, 2008 2:53 PM GMT
    As I understand it, there is a "magic hour" after working out within which you should consume protein and some carbs. I'm not sure of the proportions, but, I down a muscle milk and a something-or-other bar that has 12% of the us rda of carbs. I also try to squeeze in a banana too (oh, that doesn't sound right does it?).
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    Mar 09, 2008 3:48 PM GMT
    Yes, you should always work out hard enough that you are shaking by the end :-)

    After lifting, you want to consume carbs that get absorbed quickly. Dextrose is popular, but waxy maize starch is gaining a following. You also want protein, like whey protein isolate, but not as much. A good ratio is 2:1 carbs to protein for post-workout shakes (e.g., 100 grams carbs to 50 grams protein).

    I'd avoid the big brands (expensive) and just buy the raw materials from trueprotein.com or supplementdirect.com.
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    Mar 09, 2008 4:27 PM GMT
    I'm going to throw something out there with the caveat that I don't know a ton about optimizing workouts with food and supplements.

    I wonder if it might be better for the vast majority of people to forget about all of these shakes and supplements and go right for plain old food. If you want to optimize your post-workout, why not just have a turkey sandwich on whole grain bread with a piece of fruit? Why go for supplements when you can get the added benefit of tons of vitamins and minerals with a small but wholesome meal? Is it just a convenience thing?

    I can understand if you're a competitive body builder, but if not then I really have to wonder if those supplements are better replaced by wholesome foods. Thoughts?
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    Mar 09, 2008 4:31 PM GMT
    I think part of the reasoning behind meal replacement shakes, bars and such is a matter of convenience. If you read the labels, then you know exactly what you're getting when you need it the most; no muss, no fuss.

    In the long run, whole foods are going to be better, but then there is the prep time involved, even if you do make meals in advance for the whole week.
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    Mar 09, 2008 4:34 PM GMT
    I workout from 6 - 7:30 AM. Shakes are like breakfast food. I can't ingest fruits or veggies before 11 AM. I've grown to like the taste of the shakes I drink and I practically crave them on schedule.
  • cacti

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    Mar 09, 2008 4:35 PM GMT
    I think the big advantage to shakes vs. 'real' food is the faster absorption of a liquid. The faster the nutrients reach your bloodstream/muscles the more effective, and that is key immediately post workout.

    But in general, I have the same sentiments about not relying on supplements all that much.
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    Mar 09, 2008 5:27 PM GMT
    From a previous post

    You need a liquid protein drink within minutes after your workout. The reason, your body will optimize 300% of the protein at that time. An hour later about 75%, and 3 hours later only about 12%. Optimizing your protein and carb intake is as important as the workout itself.

    A great book that explains this in depth is Nutrient Timing by John Ivy,Ph.D & Robert Portman, Ph.D. I highly recommend it to everyone that's into bodybuilding.

    Happy workouts
    Joe
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    Mar 09, 2008 7:54 PM GMT
    McGayI also try to squeeze in a banana too

    DSC_7024_dxo_w.jpg
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    Mar 09, 2008 7:58 PM GMT
    Why something light?

    Eat more carbs post workout.
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    Mar 09, 2008 8:34 PM GMT
    Immediately post work out is one of the few times that a protein shake is preferred to whole food. I have a shake of 40g of protein and a scoop of Gatoraid immediately when I walk in the locker room. You need to get the amino acids into your bloodstream quickly to take advantage of hormonal changes caused by the "trauma" done to your muscles, whole foods take too long to digest. Having a protein shake right after your work out also blunts the rise in cortisol which encourages muscle breakdown and fat gain. About an hour after my protein shake I have a whole food meal with lean proteins and healthy complex carbs like brown rice.
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    Mar 10, 2008 11:12 AM GMT
    For a moment I thought it was about trembling LOL (per my other post)... never mind.icon_wink.gif
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    Mar 10, 2008 12:23 PM GMT
    Sedative14 saidFor a moment I thought it was about trembling LOL (per my other post)... never mind.icon_wink.gif


    I had the same sort of "Emily Littila" moment. I had thought I about admonishing whoever started the post about not eating enough. But I read some posts and though... never mind.
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    Mar 10, 2008 12:38 PM GMT
    maxx10 saidFrom a previous post

    You need a liquid protein drink within minutes after your workout. The reason, your body will optimize 300% of the protein at that time. An hour later about 75%, and 3 hours later only about 12%. Optimizing your protein and carb intake is as important as the workout itself.

    A great book that explains this in depth is Nutrient Timing by John Ivy,Ph.D & Robert Portman, Ph.D. I highly recommend it to everyone that's into bodybuilding.

    Happy workouts
    Joe


    How is is possible for you body to optimize 300% of something? Maybe its my mind working here, but how can you body be optimizing more than 100% of what you put into it?