post workout recovery shake?

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Replies

  • Fozzi43
    Fozzi43 Posts: 2,984 Member
    you DO NOT need this within a 30 minute window or some fast acting carbs to shuttle nutrients into your muscles

    You base your opinion on what exactly?

    It has been scientifically proven that a ~60 min time window after a workout is most efficient for refueling your body.



    [quote




    I normally have mine as soon as I finish my workout :laugh:
  • 75in2013
    75in2013 Posts: 361 Member
    What make of chocolate milk would be good? Nesquick, stuff like that?
    I live in the UK?

    Low-fat ready made is fine. Don't know the brands in the UK.

    EDIT: or make it yourself. 300ml 1,5% milk + 30-40g cacao powder.
  • Fozzi43
    Fozzi43 Posts: 2,984 Member
    What make of chocolate milk would be good? Nesquick, stuff like that?
    I live in the UK?

    Low-fat ready made is fine. Don't know the brands in the UK.

    EDIT: or make it yourself. 300ml 1,5% milk + 30-40g cacao powder.


    Ok thank you :smile:
  • 75in2013
    75in2013 Posts: 361 Member
    Ok thank you :smile:

    Pleasure.

    Btw. If it tastes too sweet or it has too many kcal than just add less cacao. Rule of thumb: protein/carbs should be between 1:2 and 1:4. (1:4 is the typical relation in commercial recovery drinks).
  • Fozzi43
    Fozzi43 Posts: 2,984 Member
    I've got my sons nesquick in my hand :laugh:

    Per three teaspoons with semi skim milk it has

    7.7 g protein
    21.7 carbs Of which sugars 21.2
    4.0 g fat
    0.9 fibre
    0.11 sodium
    Salt equivalent 0.28


    Is it gonna be too carb heavy?
  • myofibril
    myofibril Posts: 4,500 Member
    Recovery shakes are pointless for most people.

    You need some protein after your workout, however you DO NOT need this within a 30 minute window or some fast acting carbs to shuttle nutrients into your muscles or whatever the supplement companies tell you.

    If you are doing intense bodybuidling/powerlifting stlye training this might give you a 1-2% advantage but For most people this is just more sugar they could do without.
    This is quoted for truth.

    Requoted for truth.
  • bathsheba_c
    bathsheba_c Posts: 1,873 Member
    Recovery shakes are pointless for most people.

    You need some protein after your workout, however you DO NOT need this within a 30 minute window or some fast acting carbs to shuttle nutrients into your muscles or whatever the supplement companies tell you.

    If you are doing intense bodybuidling/powerlifting stlye training this might give you a 1-2% advantage but For most people this is just more sugar they could do without.
    This is quoted for truth.

    Requoted for truth.
    Rerequoted for truth with the disclaimer that I often find myself craving simple carbs after an intense workout.
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    +1 on chocolate milk (cheap and nutritious - as long as you don't drink the entire litre)
  • jennmallak
    jennmallak Posts: 2 Member
    AdvoCare has great pre/post workout shakes, they are pre-digested so it goes straight to your muscle and it doesnt bloat the stomach.
  • Hendrix7
    Hendrix7 Posts: 1,903 Member
    you DO NOT need this within a 30 minute window or some fast acting carbs to shuttle nutrients into your muscles

    You base your opinion on what exactly?

    It has been scientifically proven that a ~60 min time window after a workout is most efficient for refueling your body.

    Common sense.

    - Protein synthesis is elevated for at least 24 hrs after a workout, if you consume protein within 30 mins or 65 minutes or 72 - minutes of a workout this is irrelevant
    - most people eat something before they work out, assuming this contained protein and was within a few hours of the workout that protein is still being digested after your workout. It's more likely to be those amino acids which are being used.
    - yes simple sugars spike insulin, but so does protein, especially fast digesting protein such as whey

    The post-exercise “anabolic window” is a highly misused & abused concept. Preworkout nutrition all but cancels the urgency, unless you’re an endurance athlete with multiple glycogen-depleting events in a single day. Getting down to brass tacks, a relatively recent study (Power et al. 2009) showed that a 45g dose of whey protein isolate takes appx. 50 minutes to cause blood AA levels to peak. Resulting insulin levels, which peaked at 40 minutes after ingestion, remained at elevations known to max out the inhibition of muscle protein breakdown (15-30 mU/L) for 120 minutes after ingestion. This dose takes 3 hours for insulin & AA levels to return to baseline from the point of ingestion. The inclusion of carbs to this dose would cause AA & insulin levels to peak higher & stay elevated above baseline even longer.

    So much for the anabolic peephole & the urgency to down AAs during your weight training workout; they are already seeping into circulation (& will continue to do so after your training bout is done). Even in the event that a preworkout meal is skipped, the anabolic effect of the postworkout meal is increased as a supercompensatory response (Deldicque et al, 2010). Moving on, another recent study (Staples et al, 2010) found that a substantial dose of carbohydrate (50g maltodextrin) added to 25g whey protein was unable to further increase post-exercise net muscle protein balance compared to the protein dose without carbs. Again, this is not to say that adding carbs at this point is counterproductive, but it certainly doesn’t support the idea that you must get your lightning-fast post-exercise carb orgy for optimal results.

    http://fitnfly.com/learn-about-food/nutrition-facts#

    If you are doing intense bodybuidling/powerlifting stlye training this might give you a 1-2% advantage but

    Where do you get the "1%-2%" number from? Random.org?

    The numbers is irrelevant, yes i made them up, purely to illustrate the insignificance.

    If you want to spend money on "Mega Recovery 5000" thats up to you but you might as well buy a normal protein powder and put some table sugar in it, because that's what your getting.
  • 75in2013
    75in2013 Posts: 361 Member
    - Protein synthesis is elevated for at least 24 hrs after a workout, if you consume protein within 30 mins or 65 minutes or 72 - minutes of a workout this is irrelevant
    [...]

    The main aim of a recovery drink is not feeding proteins to your body!

    After a workout you are usually dehydrated, your insulin is low and your glycogen depots are depleted. Plus a few hormones are on a high level (cortisol) etc. The job of a recovery drink is to correct this.

    - Hydration is obvious. Insulin too.

    It helps with your glycogen because
    - it contains carbs with a high glycemic index
    - plus during the first hour after a workout the glycogen synthase is activated which helps replenishing the glycogen depot.

    It's a "nice-to have" that the drink also contains protein (in case of milk whey and casein). But as you stated not really that important unless you're a powerlifter/bodybuilder. But there is no negative effect either. So ...


    If you want to spend money on "Mega Recovery 5000" thats up to you but you might as well buy a normal protein powder and put some table sugar in it, because that's what your getting.

    You obviously didn't read my posts.

    Because I am advocating MILK / chocolate milk. Which is cheap, healthy and does the job.

    Unless you are a powerlifter / bodybuilder you'll never need any protein powder. (As long as you have a healthy diet).
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