Posted: 6/28/2011 9:11:15 PM EDT
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The chocolate milk thread in GD had a post in it that kindled some interest in me and to not hijack, I'm asking here.
What do you consume post workout, why, and what is the timing? The post in GD was energy in the first 30 min, whey isolate in the next 30, casein in the next 30 and then something else later. I just got back into the gym after a few decades of self-inflicted neglect  and am not very up on these supplements. Instead of spending some time searching the mighty www. I figured if arfcom can't tell me, then the info isn't known to man.
I'm 6' 165lb and trying to get to 180 and just build muscle tone. I'm trying to do this properly but I'm not up to speed on the different types of supplements and don't want to do them in the wrong order and have them negate each other. thx for the help. mp |
I consume a bunch of BCAAs during and right after my workout that are mixed in 2-3 water bottles (Xtend). Once I get home, somewhere around 40g of whey protein with multi vitamins and then i usually eat a meal as soon as I can stomach one. I used to take Recon by Muscle Pharm immediately post workout but, it's pretty expensive. I should probably throw some carbs into my immediate post workout but meh, I'm lazy 
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If you are training once/day there is no difference in muscle glycogen stores after 24 hours between those who refuel immediately after exercise and those who follow their normal meal schedule.
There is a difference at 12 hours and shorter duration, so if you're doing 2/days, immediate refuel makes sense. |
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I have started drinking chocolate milk after my daily rides. Generally within a few minutes of getting back in the house. It does make me feel better post ride. So far I don't see much difference the next day for having done it. I don't and haven't done anything exceptional for a recovery drink or meal ever. I do try to eat a little something after I get back in from my rides. When I'm riding hard like I am right now I do eat a bit more pasta, cheese and bread. To me the biggest thing for recovery is doing some stretching when I get done. I find myself to be more relaxed the next day and have fewer little aches and pains. |
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You might be interested in a book called Nutrient Timing. It works wonders when followed. http://www.amazon.com/Nutrient-Timing-Future-Sports-Nutrition/dp/1591201411/ref=sr_1_1?ie=UTF8&qid=1309418107&sr=8-1 |
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Quoted: The chocolate milk thread in GD had a post in it that kindled some interest in me and to not hijack, I'm asking here. What do you consume post workout, why, and what is the timing? The post in GD was energy in the first 30 min, whey isolate in the next 30, casein in the next 30 and then something else later. I just got back into the gym after a few decades of self-inflicted neglect and am not very up on these supplements. Instead of spending some time searching the mighty www. I figured if arfcom can't tell me, then the info isn't known to man.I'm 6' 165lb and trying to get to 180 and just build muscle tone. I'm trying to do this properly but I'm not up to speed on the different types of supplements and don't want to do them in the wrong order and have them negate each other. thx for the help. mp Someone once told me, "your body has the cosmos mapped out, and you're trying to teach it addition and subtraction." This man was Alan Aragon, a leading nutritionist in the US (maybe world). He consults for Men's Health, bodybuilders, etc etc. Basically, people think the "window" to take protein post workout is a peep hole. It isn't. When you drink a protein shake, it takes hours for your amino levels to spike and fall back to normal levels. Also, there is absolutely no reason to take various proteins. Casein is expensive, avoid it. There is no reason to take BCAA's unless you are on a calorie restricted diet and don't want to lose muscle. This gives you aminos without the extra calories from whey. Eating food will not negate eating other food. ETA: To specify, I don't know Alan personally, but he posts on bb.com. |
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Quoted: I use ON's hydrobuilder mixed with 16 oz of Gatorade and I throw in an extra 5 grams of creatine for my post workout shake. 5g creatine will be about the maximum your body can take, probably more than your body can take (absorb and use). Hydrobuilder is a SUPER rip off. Not only are gainer shakes a rip (shakes with high carbs, not really sure if hydrobuilder is or not), but there is absolutely no reason to buy hydro whey. In fact, the only benefit of whey isolate over concentrate is if you are very lactose intolerant. If you're so allergic to milk that you need to absolute purity of hydro whey, you should switch to pea (or others) protein, which is cheaper than whey, instead of the super expensive stuff. Quoted: You might be interested in a book called Nutrient Timing. It works wonders when followed. http://www.amazon.com/Nutrient-Timing-Future-Sports-Nutrition/dp/1591201411/ref=sr_1_1?ie=UTF8&qid=1309418107&sr=8-1 Most likely, the reason it works is because when people start using it, they actually get their diet in order. Timing is super-irrelevant. It's like 3% of the equation. The most difference it will make is, say for someone with a high metabolism, they may need a meal closer to their workout than others. ETA: Also, if you're an endurance athlete and need quick glycogen replenishment, meal timing is important. That's already been hit on above. http://forum.bodybuilding.com/showthread.php?t=123915821 ETA: Meal frequency: http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html |
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Quoted:
After cycling: 20 grams whey protein & fruit for carbs /anti oxidants. Blue berries are in season and they are a great post ride /post workout snack. After that I usually have more protein in the form a a sandwich or leftovers. Took me a minute to realize you meant riding a bicycle, haha. |
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Quoted:
I usually just have a protein shake after my workout. That's it, nothing fancy. I tend to stay away from chocolate milk as I prefer to avoid HFCS and the like. I do that but with a chocolate soy milk and add a few pieces of fruit to eat and that's about it. I used to do Cell-Tech and Muscle-Tech and all that shit while in the Navy and had money to blow. After I stopped cycling and went to pack weight back on I made a poor mans Cell-Tech by buying all the parts separate. I bottle of ALA, Creatine and Tang was a lot cheaper then Cell-Tech and worked just as good 
ETA: oh, I wanted to add that as I am getting older (in my early 30's) I am trying to stay away from the crazy shit and that's why it's just some fruit and a whey chocolate soy shake. |
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I've recently switched from a weight based workout to more endurance (running, biking etc) so I've been doing less protein and adding more carbs to replenish glycogen stores.
I've been reading 3:1-4:1 ratio of carbs/protein right after a workout is the "sweet spot". So I've bee using a supplement called Accelerade. Anecdotally, I will say I don't get the same soreness and am able to do longer intense sessions back to back while taking it. |
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Right now I'm in the loading phase of creatine so:
Creatine hour before Workout Right after: creatine and whey protein Once my loading phase is done I'll just take creatine in the morning and whey protein after the workout. Might mix homemade whey into my creatine in the morning too. Haven't decided yet. I need a fucking blender.
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Every morning gets two tabs of SciFit Kre-Alkalyn and two gels of ON fish oil.
Preworkout is three tabs of the Kre-Alkalyn, two gels of fish oil, three tabs of Vitamin Shoppe's BCAAs (just started today), and a serving of ON 100% natural whey. Postworkout is another three tabs of BCAAs and a double serving of Muscle Pharm Combat. A serving of ON 100% natural casein before bed. |
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Quoted:
Right now I'm in the loading phase of creatine so: Creatine hour before Workout Right after: creatine and whey protein Once my loading phase is done I'll just take creatine in the morning and whey protein after the workout. Might mix homemade whey into my creatine in the morning too. Haven't decided yet. I need a fucking blender. What type of creatine? Monohydrate or nitrate? |
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Quoted:
Quoted:
Right now I'm in the loading phase of creatine so: Creatine hour before Workout Right after: creatine and whey protein Once my loading phase is done I'll just take creatine in the morning and whey protein after the workout. Might mix homemade whey into my creatine in the morning too. Haven't decided yet. I need a fucking blender. What type of creatine? Monohydrate or nitrate? Monohydrate. Seems to be the most well known and cheapest. I don't know much about this stuff, I've tried researching but there's just so much and not a heck of a lot of scientific studies to back anyone's claims up. The basics of creatine and ATP is out there but beyond that it seems to be anyone's guess. |
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It may not be much help, I was told that for intial weight (fat) loss to go with nitrate or a non-monohydrate version until looking to gain just mass....something about mono and water retention and cells (fat cells)?
I too wish there was more actual research and studies versus mfg's claims 
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Yeah, manufacturers aren't exactly helpful- they all market to be the most effective, guaranteeing you to turn into a beast, etc.
I am taking kre-alkalyn, which is a pH buffered creatine, as it supposedly allows the creatine to be more efficiently absorbed into the muscle. If you believe claims, creatine converts to creatinine in the digestive system rapidly, hence why a lot of manufacturers for monohydrate, etc, tell you to take it with juice, etc, to spike insulin and get it into your system faster. SUPPOSEDLY the kre-alkalyn does not convert to creatinine (essentially useless) and gets absorbed directly to the muscle tissues versus being converted like other creatines. |
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Quoted:
It may not be much help, I was told that for intial weight (fat) loss to go with nitrate or a non-monohydrate version until looking to gain just mass....something about mono and water retention and cells (fat cells)? I too wish there was more actual research and studies versus mfg's claims From my understanding creatine in general will help muscles to retain water and has nothing to do with fat. True you can get a little bigger (make sure you're drinking lots of water) but it's just water weight. Creatine is a carrier of some phosagen that helps replenish ATP that actually feeds energy into the muscle. It shouldn't have a thing to do with weight loss/gain, just give extra energy so when you're trying to lose weight you can go further or trying to add muscle mass you can push weights longer. I think.
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