Is a PWO shake necessary after doing only cardio?

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xyrrus

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Here's my current planned routine:

Sat: Full Body
Sun: Cardio
Mon: Rest
Tue: Full Body
Wed: Cardio
Thu: Full Body
Fri: Rest


Obviously with the full body workout days, I currently take a PWO shake. Now on my cardio days, I'm simply on either a treadmill, bike or elliptical for at most 1 hour. For these days, is it necessary to drink a PWO shake? Because my body feels perfectly fine after cardio unlike my weight training days and I'm already consuming an adequate amount of protein(which already includes a shake in the morning soon after I get out of bed and casein protein shake before I go to bed). I'm not entirely sure if I need it after cardio since I usually eat soon after anyway, what would you folks recommend?


Thanks.
 
if you're eating a whole food meal within an hour of finishing cardio, then I don't think its crucial to get that PWO shake in after cardio.

This is assuming your goal is leaning out, and not to add muscle mass.

Another option is a 'lite' protein shake. a half scoop, and a little dextrose. creatine too, if you use it.

I can give exact amounts if you're interested.
 
I agree with malkore, except I would highly suggest at least taking in, as he put it, a 'light' shake.
 
Thanks for the tips, I think I will try out that light shake. Right now I"m eating for maintenance, sometimes a bit under. I'm pretty much in a light cutting phase but mostly trying to preserve muscle mass. I've never tried creatine nor put dextrose in my PWO shake but I put in an order for these supplements recently and when they come in, plan on starting on them this coming week.
 
for a light shake: .2g per pound of lean mass for protein, and .4g per pound of lean mass for carbs.

so if you weighed 100lbs, you'd take in 20g of protein and 40g of sugar carbs, and then sip this thru your entire workout (cardio, or weight training), and then 60 mins post workout, have a normal whole food meal.


this also assumes you ate 60-90 mins before your workout...leaning more towards 90 mins.
 
Is dextrose really necessary for cardio? Based on the details here so far, I'm going to do the following:

Weight lifting PWO shake:
36g whey protein(1.5 scoops)
67.5g dextrose + maltodextrin combo
5g creatine

Cardio PWO shake:
18g whey protein (.75 scoop)
5g creatine


My LBM is about 150lbs, currently weigh 180ish.
 
Dumb question, and I'll try not to hijack your thread with it, but can one person tell me what a PWO shake is? (If I knew what PWO stood for, it would probably be self-explanitory). Thanks.
 
really necessary....its a toss up, and sorta depends on whether you did short, intense cardio, or long, slower/steady state cardio.

either way, its gonna burn up muscle glycogen, which dextrose replaces.
either way, dextrose will provide an insulin spike, to facilitate more of the creatine getting into the muscles (so its an efficiency thing)

its not a make or break thing
 
I suppose it wouldn't hurt to toss some dextrose in, would 36g be enough after a cardio session? Basically it'll be 18g protein,36g dextrose, and 5g creatine
 
would you mix the creatine in with the protein shake?? or different shakes?? I am doing cardio and limited body workouts for conditioning and I take a protein shake after each workout.. I am thinking about going on Myoplex Lite good idea???
 
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