post-workout drink
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post-workout drink - 7/18/2006 4:02:35 AM
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vdk_au
Posts: 1833
Joined: 2/13/2006
From: Australia
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usually i drink my protein shake about 5-10 minutes after a workout but the thing is my protein has a very low carb content. for eg. in 30gm, it has 27 grams of protein with only 0.4 grams of carbs. i have it with milk, but it's still insufficient carbs. is it ok to have it with milo? it's
Milo
http://en.wikipedia.org/wiki/Nestl%C3%A9_Milo
btw...i got two more questions. after about 1hr of my post-workout drink, i consume about 125 grams of pasta with some chicken, and then about 2 hrs later i have my dinner. is this ok?
and the other question is pre-workout drink. i don't usually have anything but lunch, which is about 2 hrs earlier. was thinkin of consuming orange juice, say 30-45 minutes prior to lifting, is this ok too?
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RE: post-workout drink - 7/18/2006 11:22:03 AM
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gambitbullet
Posts: 333
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From: Liverpool
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shouldnt you get enough carbs from your pasta if not just include more in your diet
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In Spain for 8 months, il try and check in, with my progress
(in reply to vdk_au)
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RE: post-workout drink - 7/19/2006 3:10:58 AM
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vdk_au
Posts: 1833
Joined: 2/13/2006
From: Australia
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quote:
ORIGINAL: gambitbullet
shouldnt you get enough carbs from your pasta if not just include more in your diet
my diet consists of more rice, so that is the only time i have pasta.
quote:
ORIGINAL: danmirage
Get the full scoop..
http://www.discussbodybuilding.com/PWO_Shakes/m_97786/tm.htm
or this one
http://www.discussbodybuilding.com/m_111290/mpage_1/tm.htm
Milk is not a great substrate for post because it is a slow digest protein...but you need 2x the carbs in a quick availability form in the 30-45 minutes post workout...
Pasta would get to the muscle too late.
i'm confused. i remember u saying that it should be consumed immediately after a workout, now 30-45 minutes?
anyways, i worked out that i need 9.4 grams of protein, 18.8 grams of protein for postworkout. what would you recommend to increase my carbs in my protein? cos in my protein powder as i said before, for every 30 grams of protein there's only like 0.4 grams of carbs. i'll buy another brand when i actually finish it. anyways, how long before we should consume this drink of 18.8 grams of carbs, 9.4 grams of protein? and how long before can i have my pasta after the drink? i have this as i don't have dinner for another couple of hours.
and with the previous post, about orange juice about 35 minutes before a workout, is this ok??
sorry with the many questions :D
thanks
(in reply to danmirage)
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RE: post-workout drink - 7/19/2006 4:23:55 AM
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vdk_au
Posts: 1833
Joined: 2/13/2006
From: Australia
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hmm..how about this...ignore my previous post
30 minutes before workout
cup of orange juice
5 minutes after workout
'protein powder':
carb: 0.16
protein: 10.84
fat: 0.24
calories: 48
'apple'
carbs: 21.05
protein: 0.262
fat: 0.5
calories: 81.42
and then about 1hr later, my pasta with chicken ("my normal meal")
i noe u said in one thread, about apples having "high fructose to dextrose" so this mean's it's not a recommended fruit to take after a workout? i would take banana's but banana's have rocked from like last yr of $1 kilo, to over $10 a kilo now. what other fruit's are substituable?
(in reply to vdk_au)
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RE: post-workout drink - 7/19/2006 5:21:29 PM
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vdk_au
Posts: 1833
Joined: 2/13/2006
From: Australia
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quote:
ORIGINAL: danmirage
Let me give you a link where you can look up the fruit:
http://www.nal.usda.gov/fnic/foodcomp/search/
Ideally you want something with a 1:1 ratio of Glucose (dextrose):fructose.
Apple is 1:2.4
Which is not ideal but if it is what you have, that is fine...fructose reloads the liver, glucose reloads muscle...excess fructose not stored or burned goes to fat.
Example of 1 large Apple:
Carbohydrate, 29.28 g
Sucrose g 4.39 (This is low which is nice) 
Glucose (dextrose) g 5.15
Fructose g 12.51
Also
Here is a general rule for replenishing glycogen and sparing muscle for taking both pre and post workout:
0.2 g per pound of your bodyweight fast absorbing carbs (juices/fruit, etc)
0.1 g/lb protein from whey (or Just 5 grams of BCAA or 15 grams of EAAs)
However for maximum anabolic effect...
(Note this is for optimal anabolic effect when bulking)
Preworkout - 0.1 g/lb X bodyweight in EAA (or whey/hydrolized whey 30 minutes prior)
- 0.2 g/lb X bodyweight in fast absorbing carbs
- 5 grams of EXTRA BCAA
Sip During Workout (especially if WO goes over 40 minutes) - 0.1 g/lb X bodyweight in BCAA
- 0.2 g/lb X bodyweight in fast absorbing carbs
Post Workout - 0.2 g/lb X bodyweight of Hydrolyzed Whey Protein/whey
- 0.4 g/lb X bodyweight in fast absorbing carbs
- 5 grams of EXTRA BCAA
For Cardio by itself...just the 5g BCAAs directly before and after... or or 0.1 g/lb X bodyweight in EAAs (Hydrolyzed Whey Protein/whey) 30 minutes before and directly after.
Thanks. I'm not too worried about fat atm, as I'm quite underweight for my height, so a bit of fat won't do harm. anyways, with my post/pre/meal shown in the previous thread, is this ok? lol..i have to say i've seen that pre/during/post info u post many times :D.....
(in reply to danmirage)
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RE: post-workout drink - 7/19/2006 6:18:20 PM
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danmirage
Posts: 6023
Joined: 11/20/2005
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It is fine but not optimal!
Pre Workout You are taking
30 minutes before workout -
1 cup of orange juice -
Carbohydrate, 25.79 grams
Pre Workout The Goal is:
0.2 g per pound of your bodyweight fast absorbing carbs (juices/fruit, etc)
0.1 g/lb protein from whey (or/and Just 5 grams of BCAA or 15 grams of EAAs)
So if you are 150 pounds
30 grams carbs and 15 grams whey
Post Workout You are taking
5 minutes after workout
carb: 0.16 and protein: 10.84
Post Workout The Goal is:
0.2 g/lb X bodyweight of Hydrolyzed Whey Protein/whey
0.4 g/lb X bodyweight in fast absorbing carbs
5 grams of EXTRA BCAA
if you are 150 pounds
60 grams carbs and 30 grams whey + BCAAs
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to vdk_au)
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RE: post-workout drink - 7/19/2006 6:28:24 PM
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vdk_au
Posts: 1833
Joined: 2/13/2006
From: Australia
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didn't i have the apple included in the post-workout drink? which is like 2x the protein intake? so i guess it's ok then?
btw..just wondering, how much are banana's where u come from, the US i guess? like i said before, it was like $1 kilo, but because of the cyclone in queensland which wipped out alot of the crops, they are costing as high as $15 a kilo!! so i don't eat them anymore...too expensive!
(in reply to danmirage)
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RE: post-workout drink - 7/19/2006 6:32:51 PM
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vdk_au
Posts: 1833
Joined: 2/13/2006
From: Australia
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and also, i forgot that you are dealing in lb, not kg, so i need to multiply it by 2.2. so i guess the apple won't cut it now as it's half of what i need for carbs...
(in reply to vdk_au)
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RE: post-workout drink - 7/19/2006 6:39:27 PM
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danmirage
Posts: 6023
Joined: 11/20/2005
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Oh, missed the apple!
There thats fixed and in Kgs
Pre Workout You are taking
30 minutes before workout -
1 cup of orange juice -
Carbohydrate, 25.79 grams
Pre Workout The Goal is:
0.4 g per kilogram of your bodyweight fast absorbing carbs (juices/fruit, etc)
0.2 g/kg protein from whey (or/and Just 5 grams of BCAA or 15 grams of EAAs)
So if you are 68 KG
30 grams carbs and 15 grams whey
Post Workout You are taking
5 minutes after workout
carb: 21 and protein: 11
Post Workout The Goal is:
0.4 g/kg X bodyweight of Hydrolyzed Whey Protein/whey
0.8 g/kg X bodyweight in fast absorbing carbs
5 grams of EXTRA BCAA
if you are 68 KG
60 grams carbs and 30 grams whey + BCAAs
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to vdk_au)
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RE: post-workout drink - 7/19/2006 6:46:15 PM
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vdk_au
Posts: 1833
Joined: 2/13/2006
From: Australia
Status: offline
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thanks alot for your help....really appreciate the quick replies :D
btw..could you answer my question about banana prices where u come from...i'm curious to how much they cost...
(in reply to danmirage)
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RE: post-workout drink - 7/19/2006 8:08:22 PM
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vdk_au
Posts: 1833
Joined: 2/13/2006
From: Australia
Status: offline
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yea..that seems pretty pricey..wonder how much they cost if they weren't organic banana's. yea i remember before i use to have like 2 banana's everyday when they were cheap....well..hopefully in another few months, banana prices will start to lower......
(in reply to danmirage)
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RE: post-workout drink - 7/20/2006 6:12:07 AM
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redtailshark2000
Posts: 478
Joined: 6/23/2006
Status: offline
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I'm from Maine and bananas here range from 29 to 69 cents a pound. pretty cheap lol
(in reply to vdk_au)
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