View Full Version : Confusion bout Postworkout
I understand the 45 minute window after a workout is crucial but my question is what order does the process go? creatine w/ grapejuice then some protein w/ water then the meal, or do i wait for the meal? so in short whats the correct post workout nutrition look like? - keep lifting and do whatever it takes let no one stand in the way
Braveheart
01-17-07, 2:35 am
i was told by my strength training coach that creatine should be taken within 5 minutes of the workout, and protein within 30 minutes. For the first 45 you should take in simple carbs to recover, ie juice. That's what i try to do anyway. Hope this helps, and if you find out diffrent, please let me know.
Thumperz
01-17-07, 3:26 am
i was told by my strength training coach that creatine should be taken within 5 minutes of the workout, and protein within 30 minutes. For the first 45 you should take in simple carbs to recover, ie juice. That's what i try to do anyway. Hope this helps, and if you find out diffrent, please let me know.
Not to say I do it right but I hammer a 2 scoop shake with 1/4 c. oats and heaping tsp of glutamine as soon as possible after working and and follow it up with a real meal.
I take my pump 30 min before working out.
Vingador
01-17-07, 7:30 am
Not to say I do it right but I hammer a 2 scoop shake with 1/4 c. oats and heaping tsp of glutamine as soon as possible after working and and follow it up with a real meal.
I take my pump 30 min before working out.
I take a hipercaloric shake, with all this inside, simple carbs, complex, protein, albumina, whey, milk...
I'm pretty sure its been researched that taking in creatine w/in 5 minutes post workout (Kreider RB. Effects of creatine supplementation on performance and training adaptations. Mol Cell Biochem. 2003;244:89-94. ) and a whey / carb shake w/in 30 minutes. Due to driving...I try to get my meal in w/in an hour. Hope that helps. Peace.
-Refuge.
darkcloud1721
01-17-07, 1:10 pm
What I do is periworkout i sip/drink endurox 2 scoops mixed 1 scoop of Univ storm. This gives me 55 grms of carbs & 14 grams of protein. If memory serves me correctly. It's a 4:1 ratio carbs:protein. I'll usually finish it up on the ride home & then have a real meal with 2 hours after finishing the workout. I noticed by upping my carbs peri & post workout I can train a lot harder more frequently. Also it seems to help me recoup faster. I will also try to get in a protein shake about an hour before my workout also.
thanks guys that all helps I appreciate it
Intense Red Head Man
01-17-07, 3:30 pm
I understand the 45 minute window after a workout is crucial but my question is what order does the process go? creatine w/ grapejuice then some protein w/ water then the meal, or do i wait for the meal? so in short whats the correct post workout nutrition look like? - keep lifting and do whatever it takes let no one stand in the way
Yeah I believe that you should have about 40-80 G of simple carbs immediately after workout (dextrose, waxy maize, maltodex...)....i live like 5 mins away from my gym so i put shit in my bag...drink it down when im done..then 20-25 min later get my 50 gram whey shake in with a little more carbs but not too much like almonds or something. then 90 mins later have a meal!
read about fenugreek and D-pinitol, creatine loves those for insulin spikers....thats fenugreek or the 4-Hydroxyisoleucine is what is found in the Universal Storm...it acts like an insulin spiker...its sweet shit and i love storm..so u dont have to have so much sugar for immediate pwo
how about doing the protein/glutamine right after the workout and simple carbs maybe 20-25 after workout?
I understand the 45 minute window after a workout is crucial but my question is what order does the process go? creatine w/ grapejuice then some protein w/ water then the meal, or do i wait for the meal? so in short whats the correct post workout nutrition look like? - keep lifting and do whatever it takes let no one stand in the way
Details... The fucking details.... Don't worry so much about the details, bro. It ain't 45 minutes on the nose. PWO nutrition is key, but don't get fixated on the details. Eat. Period. Get the macros in ya. Me, I may take Nitro G right after I lift, and I'll follow it up with my regular meal. Experiment. Try new things. Good luck.