Making The Best Post-Workout Protein Shake?

[Thremp]

Skunk crushed it. Toss in BCAA is you can get them cheaply, moving to hydrolyzed whey is also better, but you might not stomach it.

[kahntrutahn]

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I disagree with a lot of the ingredients. You want very little fat to be in your post-workout (PWO) shake -- that means you'll want to take out the peanut butter and almonds. What's important is to have simple, quick-absorbing carbs in the right ratio to the amount of protein in your shake. Honey, plain yogurt, and oatmeal all have a fairly low GI (glycolic index, the measure of how quickly something can be broken down to glucose) so they are not ideal additions to your PWO shake.

I'm sure your shake is pretty tasty however. I'm also being a bit nitty about the contents of the shake, but hey you asked. It's obviously most important to lift regularly and have a protein shake afterwards than it is to be a bit anal about the macronutrition profile of your shake.

Edit: FWIW, my shake is a scoop of Optimum Whey Vanilla with 1.5 scoops of Dextrose. For me, this is close to the ideal 2:1 ratio of carbsrotein. Also, 5g of creatine monohydrate.

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Thank you for the detailed reply. A few questions for you though:

1) Its glycemic index isnt it? Not glycolic?

2) Some of the heavier items in the shake help keep me full for a couple hours until my next meal. In the past when I made "lighter" versions of this shake, I'd be hungry in < 1 hour's time. Do you have similar problems with your shake? If so, what type of meal do you consume after the shake?

3) What kind of Dextrose are you using? (link would rock)

[skunkworks]

kahn,

Also, your shake is effing gigantic. If you're trying to gain weight (which it sounds like you're doing), you'd probably be better off breaking up that shake into portions and having it before, during, and after your workout. I sip on some shake during my workout, and I slam the rest after my workout. Usually when I do this I bump up how much whey and dextrose I put in my shake.

Like guids said, shake should be within 30 minutes of finishing your workout. Your next meal should be carb-rich and around an hour after you finish your shake. I'm pretty sure the reason you don't eat for 2 hours after your shake is because it's a Big Gulp-sized beast.

[kahntrutahn]

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Skunk crushed it. Toss in BCAA is you can get them cheaply, moving to hydrolyzed whey is also better, but you might not stomach it.

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Yea, this optimum nutrition whey is hydrowhey as they put it. I remember reading what the difference was years ago, but I've since forgotten heh.

BCAA is branched chain amino acids correct? What is missing from whey (and all the other sources of protein in this shake) that BCAA would add in? Is it really necessary with the current concoction?

[TroutMaskReplica]

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Only 4 blueberries (I should have said 4-6) because they do 2 things in higher quantities:

1) overwhelm the taste of everything else
2) turn my shake blue


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i don't find the blueberries overwhelming personally. and they have tons of antioxidants, more than in your pinch of cinnamon i'd bet. as for the turning your shake blue problem - are you [censored] this shake or drinking it?

to be clear - i run/swim for a workout and don't worry about the contents of my shake other than to get some good food into me in the morning.

[skunkworks]

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Thank you for the detailed reply. A few questions for you though:

1) Its glycemic index isnt it? Not glycolic?

2) Some of the heavier items in the shake help keep me full for a couple hours until my next meal. In the past when I made "lighter" versions of this shake, I'd be hungry in < 1 hour's time. Do you have similar problems with your shake? If so, what type of meal do you consume after the shake?

3) What kind of Dextrose are you using? (link would rock)

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1) Weird, I totally mistyped glycemic as glycolic. Yes, you're right.

2) Next meal should be carb and protein.

3) Dextrose from Bulk Nutrition. It's cheap at $1/lb, cheaper than maltodextrin.

[kahntrutahn]

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i don't find the blueberries overwhelming personally. and they have tons of antioxidants, more than in your pinch of cinnamon i'd bet. as for the turning your shake blue problem - are you [censored] this shake or drinking it?


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1) I've put more in there in the past, and done it for months on end... I guess I just got tired of blueberry taste and settled for the addition of them without the overwhelming taste. I mix in other fruits from time to time... different types of apples mostly when I'm feeling like I need a different taste.

2) I personally do not [censored] my shakes... but I read this article in Penthouse once where the guy said as long as you weren't long enough to reach the blades, that sticking your [censored] into a blender full of your preferred beverage, turning it on, ejaculating in it, and having your wife slurp it down was the best thing ever!?

[kahntrutahn]

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you'd probably be better off breaking up that shake into portions and having it before, during, and after your workout. I sip on some shake during my workout, and I slam the rest after my workout. Usually when I do this I bump up how much whey and dextrose I put in my shake.


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Can you be more specific? Does your shake use water? Because I cannot imagine taking a concoction of milk/whey to the gym and drinking it warm in the middle of my workout!? Do you change up the ratio when taking it with you to the gym (it sounds like it)... if so, to what extent do you alter it from the aforementioned ratios?

[TroutMaskReplica]

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2) I personally do not [censored] my shakes... but I read this article in Penthouse once where the guy said as long as you weren't long enough to reach the blades, that sticking your [censored] into a blender full of your preferred beverage, turning it on, ejaculating in it, and having your wife slurp it down was the best thing ever!?

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thank you for sharing - can't wait to try this. have to get married first though.

[skunkworks]

khan,

Just FYI, Optimum Whey claims to have hydrolized whey as its first ingredient which is meant to mislead consumers into thinking that it is made up largely with it. If this were the case, we wouldn't be able to get 10 lbs. of the stuff for $50. It's most likely made up of whey protein concentrate (the cheaper stuff), with a few dashes of the more expensive designer protein to make it look better on the ingredient labels.

Someone linked this before here, so I'll just repost it.