Post workout shakes !

L

Lauzsta

0
Hey, I'm trying to build a good post workout shake. The only supplements i have in it atm is:

2 Scoops whey protein
5 grams creatine monohydrate

I've been reading alot about l-arginine and a bit about dextrose, would there be any benefits of incorparating this into my shake at all ?

Any suggestions of anything else to add to it ?
 
Forget the arginine and go with dextrose, you need simple carbs post workout, and they are needed to absorb the creatine.
 
I was in the same position as you a week ago,

I have just brought a 4kg tub of dextrose.

IMO now it is a must-have in a PWO shake
 
Very cheap.

And extremely effective for the price.

Try to mix it with a ratio of dextrose 2:1 protein

Personally I use a little less at dextrose 1.5:1 protein

Can be a little too sugary for my liking!
 
if you're finding 2:1 dextrose too sweet, try using half dextrose, half maltodextrin as your carbs.

I messed around with 1:1, 1.5:1 etc but have been feeling much better since filling the scoop right up.
 
SoundsGood said:
how does the NO Cell Mass compare?
Click to expand...

its a rip off. its a decent creatine, but the arginine supp that makes the NO part causes you to spend WAY more than what its worth.

NO doesn't do anything useful, so skip it.


and bennelson is right, dextrose is rather sweet....all sugars are not created equally in terms of sweetness. maltodextrin isn't much more expensive than dextrose if you can find it locally. or mix the two.

I'll also say that while the 2:1 dextrose:protein is the normal ratio, you'll still get benefits if there's as little as 30g of dextrose in the PWO shake (for average size male). that 30g will still be a nice insulin spike, which helps your creatine get into the muscles, and it'll also help replenish some glycogen.

In other words, if you're on a cutting diet, you can still put sugar carbs in post workout meal, and it doesn't have to be as many carbs as if you were bulking or maintaining to still be beneficial.
 
what works well for me---rice cakes PWO. a very high-GI carb, and they taste delicious! I have about 6 (11g carbs each) to get a 3:1 carbs to protein ratio.

just my 2 cents...
 
Hello,

I have been told that whatever you do, you need a 4:1 carb to protien ratio. I take the Beachbody P90X Recovery Formula. It really works for me and alot of othe people swear by it as well. I have found that my soreness is lessened dramatically if I take it within 15 to an hour post-workout compared to when I don't. It also tastes like the Orange Julius shakes like you get in the mall. It is kind of a treat for working hard. Anyway, just my two cents. Let me know if you want to know more. I can share the ingredients then.

Robert - MDB Coach
robert@freedomtobefit.com
 
Good postworkout shake...
2 scoops chocolate whey
1 scoop of glutamine
1 banana
2 spoonfuls of peanut butter
8 oz milk
4 oz water
add ice cubes to get desired thickness

I have found a great new tasting from a co. named
 
anybody else have good shake ideas i have creatine in a powder + dextrose + crystal light

any other recommendations are great

im doing Power 90 rate now for the guy above thats uses P90X recovery formula , would taking normal stuff like protein shakes replace recovery formula because im in canada i can still order it from states but cant buy any P90X stuff in canada so it kind of sucks lol
 
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