Sport Slimfast type after workout drinks

[Boddington]

I use a Slimfast type drink after each work out (safeway brand). It has 20g protein 0 sugar, 9g Fat, 540 potassium and 9g total carbs.
My question is what trumps what?
what should I be looking for in a after workout drink, as in, I know protein is good for muscles and sugar is bad potassium is good and what about the fat content? btw it has 170 calories.
I hope this is the correct forum for this question
Thanks for you info
Cheers
Bodds

 

[Wrangell]

I use a Slimfast type drink after each work out (safeway brand).

It has 20g protein 0 sugar, 9g Fat, 540 potassium and 9g total carbs.


My question is what trumps what?

You need more post workout carbs for starters.

The minimum recommendation I see most often is that your post-workout nutrition should have at least a ' carbohydrates to protein ratio ' of 2 grams of carbohydrate for every 1 gram of protein. That said, while a 2:1 ratio is a common minimum you see cited, a 4:1 is the suggested ratio I see most often recommended. However, there are many opinions out there as to what the ' optimum ' ratio actually is. There is certainly no ' hard & fast ' rule perhaps other than carbs grams should be at least equal to ( or exceed ) protein grams post workout.

In terms of absolute numbers, the norm I go by is is to take in about 0.5 grams of carbohydrate per pound of body weight post workout. Extrapolating based on this 4:1 ratio, that'd put protein at about 0.125 grams of carbohydrate per pound of body weight.

How much do you weigh ?

what should I be looking for in a after workout drink, as in, I know protein is good for muscles and sugar is bad potassium is good and what about the fat content? btw it has 170 calories.
I hope this is the correct forum for this question
Thanks for you info
Cheers
Bodds

There is nothing wrong with having sugar in a post workout shake/ meal - it's actually a good thing.

Most sugars ( carbs ) have really high GI scores which means that they get into your bloodstream really quickly and trigger a high insulin response ( spike ). Insulin not only optimizes your body's ability to get glucose into your muscles, but it also optimizes your body's ability to get protein/ amino acids into your muscles as well - which is a good thing.

 

[Boddington]

From asking around I have been told to go with a whey protein powder instead of the slimfast route.
Any suggestions on a Whey powder?

I mainly run, about 25miles a week. also hit the row machine and the pull up bar on off days. (wanna do my 1st marathon next year around this time)
I weigh about 185 and wanna get to 175
Cheers
Bodds

 

[Wrangell]

From asking around I have been told to go with a whey protein powder instead of the slimfast route.
Any suggestions on a Whey powder?

I mainly run, about 25miles a week. also hit the row machine and the pull up bar on off days. (wanna do my 1st marathon next year around this time)
I weigh about 185 and wanna get to 175
Cheers
Bodds

So, given your running ( 25 miles a week ) is putting a real dent into your glycogen stores each day, your daily post workout nutrition should probably reflect a 4:1 carb / protien ratio.

In your case, post workout nutrition of about 90 +/- carb grams and about 23 +/- protein grams ( i.e whey ) would be a good fit IMO.