Post Workout Nutrition

[Curos]

What is everyone using lately to get in their post workout nutrition?

I've been trying something new lately that I'm seeing some awesome results with ...it's a sort of protein pudding. Definitly reccomend it, tastes great even though you'll get some looks for eating it -

1 small packet Fatfree/Sugarfree pudding
8 scoops protein
3 cups oats
2 cups skim milk

Mix it till gooey, throw it in the fridge and set it overnight. Doesn't set too hard though. I divide it into 4 servings, each with about 6g fat, 56g carbs, 58g protein, and 554 calories.

I divide it into 4 small tupperware bowls and leave them in the fridge until i head to the gym and throw one in my bag with a spoon to eat the second I finish. I also take some BCAA's with this. About an hour or two after that i'll get a solid food meal in.

So what is everyone else doing, anything besides the standard amino's and protein?

[Jon]

Just carbs... protein takes hours before it gets sent to the intestines so I don't rush myself to take it after my workout

[NumeroUno]

Two scoops of Whey Protein. With a decent quality of protein, it'll hit that 45 minute window you have after your workout harder than a blind kid in front of a car.

[J-Dawg]

First I take in Storm and Nitro G followed 15 mins later by...
2 scoops Spec. Protein
1 Scoop of BCAA Stack
3 Scoops Carbo Plus
add in a pinch of salt and I'm all set.

[J-Dawg]

Just carbs... protein takes hours before it gets sent to the intestines so I don't rush myself to take it after my workout

Hey bro, have you tried combining the carbs with any whey proteins or even just pure EAA's?
Carbs are important of course to replenish glycogen and stimulate insulin production but unlike proteins or EAA's they are unable to stimulate muscle protein synthesis which is key post-workout in ensuring an optimal anabolic environment.

[Karma]

Just carbs... protein takes hours before it gets sent to the intestines so I don't rush myself to take it after my workout
But you should bro. Focus on carbs before workout, don’t forgetting the protein naturally, high carbs availability minimize muscle catabolism, and spare glygogen as much as possible providing you with more energy. All that you need to brutalize at the gym.

Post workout your muscles are totally smashed after that titanic war with the Iron, at this time you should focus on protein to a maximum recover of muscles tissues and as a result a maximum muscular grow.

Like NumeroUno says use that precious 45 minute window to put down much protein as you can.

My Pos-workout meal is something like this:

Animal Nitro-- Awesome alternative to another Protein shake
Protein shake (30 minutes later)
Whole food Meal (1 hour later)

If you don’t want use another protein Shake after workout has another protein source with you like chicken Breast, turkey, steak or Tuna,Remember protein consume is fundamental at this time …

Try it Jon and tell me how you feel about this big Fella.

[RedIron 392]

Nitro and BCAA's at the end of my workout, then my shake 20 to 30 minutes later.
20g Dextrose
1/2 cup of ground oats
2 scoops of whey
L-Glutamine

I also put Dextrose in the water I drink durring my workout.

Later

[G Diesel]

Postworkout for me right now looks like this...


Immediately after training:
One pack Nitro chased with...
50g simple carbs, BCAAs, leucine, 10g creatine, 10g glutamine

Then I go home and have a whole food meal with lean protein and complex carbs.

Peace, G

[Wolf Man CHG]

I'm in a cutting stage so right now for post-workout I take two scoops of protein mixed in water (50g) and eat 2 slices of white bread...that's it.....works great for me. When I am bulking up I will use milk instead of water, eat 4 pieces of bread and throw in some jelly or honey for the extra insulin spike.

[Jon]

protein is important but all the time it takes to hit your intestines I don't need to rush myself...by the time i'm done working out, my pre-workout protein meal is just getting digested,dunno, just saying what I learned in my nutrition specialist course

but i'm cutting down right now and only eat carbs once a day... I'd eat a full protein/carb meal if i was doing anything else of course

[rcrott1]

my post is a Hugem3k protein shake, Nitro, then a little while later a nice plate of 2 chicken breasts with salt n pepper on em..then i sit my ass on the couch and play some video games. hhahahaha

[SDR]

nice and simple : 40 grams of Dextrose Mixed with Around 36 grams Unflavoured Whey, with a Vit C tablet....45-60 minutes later a meal.

[Mr.Totality]

2.5 scoops of whey (70 grams of protein)
8 ounces fat free milk
1 cup now powdered oats

done and done for me

[BigAnt]

Pre workout oats mixed with protein and raisins, during workout a lot of water, post workout protein mixed with carb powder or dextrose, BCAA's creatine/glutamine and Vit. C. 1 hour after, a food meal usually steak-lean red meat rice and veggies.

[NickSP]

my simple schedule

Pre:
meal
30 mins later - Pump with ~half scoop gatorade powder (approx. 30 g carbs), this is about 30 mins before lifting

immediately post is Nitro with more gat.(45+ g)
half hour later is 2 scoops whey with a little more gat.

[king1]

I generally take 2.5 grams cee within minutes of setting down the weights, about 10-15 mins later take 50 grams whey, with either dextrose or both dextrose and oatmeal. I just eyeball the amount of carbs. The past few weeks ive been taking 3 scoops mass tech ( i am not a muscle tech fan but it was a christmas present, so I hope I dont get hassled by my fellow universal fans) plus a scoop of whey. After my shake i take the bus, 45-60 mins later I'm eating.

[Maximus]

60g maltodextrin
2 scoops WPI (52g)
6g EAA's

[hscrugger]

What is everyone using lately to get in their post workout nutrition?

I've been trying something new lately that I'm seeing some awesome results with ...it's a sort of protein pudding. Definitly reccomend it, tastes great even though you'll get some looks for eating it -

1 small packet Fatfree/Sugarfree pudding
8 scoops protein
3 cups oats
2 cups skim milk

Mix it till gooey, throw it in the fridge and set it overnight. Doesn't set too hard though. I divide it into 4 servings, each with about 6g fat, 56g carbs, 58g protein, and 554 calories.

I divide it into 4 small tupperware bowls and leave them in the fridge until i head to the gym and throw one in my bag with a spoon to eat the second I finish. I also take some BCAA's with this. About an hour or two after that i'll get a solid food meal in.

So what is everyone else doing, anything besides the standard amino's and protein?

i just made this and am looking forward to enjoying it (hopefully) tomorrow post-workout.

brennan

[Toni69]

Ok..I read all that was in this thread...I have a question.

Pre-workout...I take shock therapy and Animal Pump
In the mid of my workout I get hungry so I eat a bar...usually animal snak or some other with good carbs and protein in it..not so much fat.

After my workout...usually fruit in a protein drink, than about 2 hours later I eat a small meal before dinner.

I weigh 112 now...my last show I was 101 as a lightweight, but I want to gain some muscle now so hopefully next show..I can weigh in heavier and still be shredded (everyone's contest-prep goal I guess). I am scared to gain too much weight because I am petite even though I pack on good muscle, I still like to look feminine. If I can create a balance of both, believe me I will.
Am I on the right track because looking at what you guys eat after training...I am wondering if I should suck it up and eat along the same lines as you all...just a smaller portion maybe?

[Toni69]

I am gonna try your protein pudding too..thanks!

[J-Dawg]

Ok..I read all that was in this thread...I have a question.

Pre-workout...I take shock therapy and Animal Pump
In the mid of my workout I get hungry so I eat a bar...usually animal snak or some other with good carbs and protein in it..not so much fat.

After my workout...usually fruit in a protein drink, than about 2 hours later I eat a small meal before dinner.

I weigh 112 now...my last show I was 101 as a lightweight, but I want to gain some muscle now so hopefully next show..I can weigh in heavier and still be shredded (everyone's contest-prep goal I guess). I am scared to gain too much weight because I am petite even though I pack on good muscle, I still like to look feminine. If I can create a balance of both, believe me I will.
Am I on the right track because looking at what you guys eat after training...I am wondering if I should suck it up and eat along the same lines as you all...just a smaller portion maybe?

Hey Toni, what do the macronutrient profiles look like in your PWO shake and that small meal before dinner? Maybe from that we can see if ya need to up anything.

[naturalguy]

Here's Intensity's current post workout protocol:

1 pack Animal Nitro
50 grms waxy maize starch (the best pwo carb source in my experience)
25 grms whey isolate
2 grms micronized creatine monohydrate (I take Animal Pump pre)

[Toni69]

Hey Toni, what do the macronutrient profiles look like in your PWO shake and that small meal before dinner? Maybe from that we can see if ya need to up anything.

Hi,

I am using that Optimum Nutrition Gold Whey protein...each scoop has 120 cal, 1g fat, 3g carb and 24g protein.
I tried adding the oats like you guys do...it was actually pretty good and it filled me up. I still eat a bar during my workout or sometimes a flapjack. They have these flapjacks here in England that are really good...high in fat and carbs..sugars...not much protein. They are made with oats and sugar and honey (one big bar has 313 cal, 4g pro, 41g carb with 20.5 sugars, and 14.6 fat with 6.5 sat fat). I would eat half of one to give me a boost during my w/o. I used those flapjacks the night before my show to carb up on..they are really good!

My meal before dinner may be something like a tuna sandwich, with 2 cans of tuna...or a chicken sandwich..or steak and eggs on toast or a tri-o-plex bar if I am on the go.

Thanks for responding back to me...I appreciate it.
These are pics of me from my shows..if you wanna look:
http://bodyspace.bodybuilding.com/tonigal69/

[Toni69]

Hi,

I am using that Optimum Nutrition Gold Whey protein...each scoop has 120 cal, 1g fat, 3g carb and 24g protein.
I tried adding the oats like you guys do...it was actually pretty good and it filled me up. I still eat a bar during my workout or sometimes a flapjack. They have these flapjacks here in England that are really good...high in fat and carbs..sugars...not much protein. They are made with oats and sugar and honey (one big bar has 313 cal, 4g pro, 41g carb with 20.5 sugars, and 14.6 fat with 6.5 sat fat). I would eat half of one to give me a boost during my w/o. I used those flapjacks the night before my show to carb up on..they are really good!

My meal before dinner may be something like a tuna sandwich, with 2 cans of tuna...or a chicken sandwich..or steak and eggs on toast or a tri-o-plex bar if I am on the go.

Thanks for responding back to me...I appreciate it.
These are pics of me from my shows..if you wanna look:
http://bodyspace.bodybuilding.com/tonigal69/

I do take the BCAA stack and glutamine right after my w/o too...before my protein drink...forgot to mention earlier.

[TheNaturalG]

Hey bro, have you tried combining the carbs with any whey proteins or even just pure EAA's?
Carbs are important of course to replenish glycogen and stimulate insulin production but unlike proteins or EAA's they are unable to stimulate muscle protein synthesis which is key post-workout in ensuring an optimal anabolic environment.

Have you ever heard of having a fast digesting carb immediatly after working out then the protein 15 minutes later? I have been reading about some top guys doing that with waxy maize so I am gonna give that a try.

[Curos]

Hope you guys enjoy the pudding. Need to make some more in a bit myself, ran out and am having to mix whey and oat powder. not nearly as delicious :)

And toni, those pics look great. You are absolutely shredded.

[Toni69]

Hope you guys enjoy the pudding. Need to make some more in a bit myself, ran out and am having to mix whey and oat powder. not nearly as delicious :)

And toni, those pics look great. You are absolutely shredded.

Thank you for the pudding recipie and thanks for checking me out and the compliment! I am trying to gain some weight for next show so any more of your yummy recipie ideas would be greatly appreciated!

Thanks again,
Toni

[Curos]

Toni, for bulking I've been trying this recipe I found -

3 Cups Oatmeal
1/2 Cup Natural Peanut butter
1 cup Skim Milk
4 Scoops Protein Powder

Same thing, put in fridge overnight, but you might want to put some splenda on these - no pudding so they arent as sweet. I put like 2-3 tablespoons evenly over the top, you could mix it in too, to taste.

4 servings at:

22g fat (good monounsaturated fats)
52g carbs
42g protein

570 calories

You could try those. I personally prefer the cutting recipe i already mentioned because I like lower fat content, but this one is great for adding some size.

[Maximus]

Here's Intensity's current post workout protocol:

1 pack Animal Nitro
50 grms waxy maize starch (the best pwo carb source in my experience)
25 grms whey isolate
2 grms micronized creatine monohydrate (I take Animal Pump pre)

I've seen that waxy maize starch before and I know it's the next big thing, but it gets so expensive so quick

[Toni69]

Toni, for bulking I've been trying this recipe I found -

3 Cups Oatmeal
1/2 Cup Natural Peanut butter
1 cup Skim Milk
4 Scoops Protein Powder

Same thing, put in fridge overnight, but you might want to put some splenda on these - no pudding so they arent as sweet. I put like 2-3 tablespoons evenly over the top, you could mix it in too, to taste.

4 servings at:

22g fat (good monounsaturated fats)
52g carbs
42g protein

570 calories

You could try those. I personally prefer the cutting recipe i already mentioned because I like lower fat content, but this one is great for adding some size.

Cool,

I will try this but being you saw my pics, so you know what I look like, do you think I need that much fat and carbs in a serving or should I half it or something? Do you make this stuff up yourself? I am more of a "chef-like cook"..I can't think up of these bodybuilder type, fast meals such as the ones you have presented here, so I really appreciate you sharing with me and everyone else.
Thanks alot,
train hard and we will talk again!

[Curos]

You could definitly half the serving. These are recipes I found and modified for my own personal use...the original recipes all called for making 8 servings. I need more than that, so I eat 2per. I dont think you need 22g fat pers serving, which is why i like my cutting pudding better..but for bulking, 11g isnt out of the question.

[Freakshow]

Right now I am taking in 1 pack of Nitro G right after training, followed by a whole food meal 30 minutes later, usually chicken and a carb source.

[naturalguy]

I've seen that waxy maize starch before and I know it's the next big thing, but it gets so expensive so quick

It is expensive but it is worth it in my opinion.

[Cru]

i just picked up some storm and was wondering what i should take it with after i'm done lifting. do i drink it straight and give it thirty minutes to absorb before drinking a protein shake, or can i just make a big shake with protein, storm, glutamine, and bcaa's? i want to get my money's worth with this stuff.

[TheNaturalG]

I have been having waxy maize for so long now. I orginally really liked vitargo but when this came out at (im assuming we all get it from the same place and it is not very expensive at all) I tried this. This worked just as good as vitargo except without the bloat which was awesome. Some guys from another forum have been doing experiments was glucometers or something like that to really figure out how well it works and how to use to better. The results should be out within a couple weeks. If anyone wants to know where they can get waxy maize or the link to the experiments shoot me a pm.

[Giorgos]

Immediately after training i take Nitro-G. 15-20 mins later i down 2-3 tablets Amino 3001 and then i have my pwo meal (about 2 hours after done with training).
Im switching to EAA stack soon tho, along with 30-40 grams of dextrose just to mix things up.

[Muscle]

I've seen that waxy maize starch before and I know it's the next big thing, but it gets so expensive so quick

I agree. My staple is...

55g Whey
37.5g Maltodextrine
37.5g Dextrose

I then eat a quality protein & complex carb meal about 45 min-1 hour later.

[ryanlemley1]

i must tell you all...i tried the oatmeal cookie last night after my leg workout.....that thing was great! I used the Splenda brown sugar as opposed to the normal Splenda....FANTASTIC. thanks to whoever created it. it rocks. never in a million years did i think that my wife would consider something like that...but after she took a small bite of it....she asked if i could make her one. looking forward to another one post-workout tonight.

[krazyassmexican]

aight this is the deal
i'm cuttin

everytime i workout i hit the weights hard for about an hour
after that i drink storm and i jump to cardio and after cardio i would drink some protein

some other member (i dont remember his nick)
was tellin me about muscle waste during cardio

so what i'm gonna start doing is
drink storm during weight training
protein after it

and then here comes my question when i drink the protein shake

wouldnt i feel my body with glycogen?
i am wondering this since i wanna tap on fat stores in cardio

also
should i drink another shake after cardio?

[Giant Killer]

The best thing to do would be to get some BCAA caps or Animal Nitro, so you can get your aminos without having to worry about going out of ketosis. That is, I'm assuming you're carb cycling/depleting since you're not wanting to refill glycogen stores. Nonetheless, I would take your protein shake before cardio. I don't think you'll refeed glycogen off of the minimal amount of carbs in the shake, depending on how many carbs are in your particular shake. IMO, it's more important to stop your body from cannibalizing muscle, than to worry about the glycogen refeed...

[krazyassmexican]

thanks a lot bro i will try to get some nitro or bcaa like u said but what u think about my other question?
should drink another shake post cardio?The best thing to do would be to get some BCAA caps or Animal Nitro, so you can get your aminos without having to worry about going out of ketosis. That is, I'm assuming you're carb cycling/depleting since you're not wanting to refill glycogen stores. Nonetheless, I would take your protein shake before cardio. I don't think you'll refeed glycogen off of the minimal amount of carbs in the shake, depending on how many carbs are in your particular shake. IMO, it's more important to stop your body from cannibalizing muscle, than to worry about the glycogen refeed...

[Giant Killer]

I don't think that another shake would be necessary, but lets get some other opinions going in here...

[krazyassmexican]

thanks a lotI don't think that another shake would be necessary, but lets get some other opinions going in here...

[simpleguy]

hey guys, for those of you who don't have a torrent, what does your pwo shake look like?
I'll start with mine:

10 g whey protein
10 g milk & egg protein
a scoop of storm
5 g glutamine
simple carb (either mix them with gatorade or I have a banana)