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Old 01-29-2009, 04:15 PM   #1 (permalink)
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Post Workout Shake

Can someone tell me what should be in a pws?

I thought that :
Protein(Whey is best?)
and carbohydrates with a high gi like sugar

I know thats not right, can you correct me?
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Old 01-29-2009, 05:22 PM   #2 (permalink)
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Kind of really a subjective topic. People's bodies respond better to different things. I'll speak on behalf of my personal experience though...


Whey protein is the best for me post workout. I've tried creatine before and while it does help you gain mass, I just don't believe the quality is worth the price. That's not to say I wont buy some more down the line (I'd love to supplement with creatine whenever I please) but I simply don't have the money to do that.

Whey is good because the muscles practically immediately absorb the protein and work with it. Feeds the muscles, repairs em', and helps em' grow at the same time. I take Scivation now because it's affordable and really good quality but NLN Lean Pro Matrix is a really nice supplement that doesn't make you feel as bloated as other proteins.

You'll need carbs as well (preferably complex carbs which are better for the diet).

http://www.bodybuilding.com/store/ids/wax.html

That's what I use. I take that post workout as well.

And the last thing that could work wonders for you would be a small serving of Gatorade. Really does replenish depleted glycogen levels but I don't feel it's necessary a lot of the time.

Hope that helped.
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Old 01-29-2009, 05:40 PM   #3 (permalink)
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So maltodextrin shouldnt be in the pws, but something like oatmeal?
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Old 01-29-2009, 05:44 PM   #4 (permalink)
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So maltodextrin shouldnt be in the pws, but something like oatmeal?
Right. Same as GSP I like whey although I take a different brand, and I usually throw in some kind of oats and every now and them PB, usually though I try to limit fats right after lifting. Experiment a bit, see what you like/works for you.
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Old 01-29-2009, 05:48 PM   #5 (permalink)
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Right. Same as GSP I like whey although I take a different brand, and I usually throw in some kind of oats and every now and them PB, usually though I try to limit fats right after lifting. Experiment a bit, see what you like/works for you.
Yep. Can't forget about those oats!

Another note, I just drink my shakes with water now. 2% milk x 20oz 3 times a day wasn't cutting it. Got huge and fat off of that. I'd suggest water if you're going for a lean look.
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Old 01-29-2009, 06:14 PM   #6 (permalink)
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Can you tell me the content of your pws? Can I use something else for whey because I dont have whey?
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Old 01-29-2009, 06:52 PM   #7 (permalink)
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Take whey directly after your workout and also a carb that's high in Gi, which you normally wouldn't eat, but it's good to eat directly after work for the purpose of spiking your insulin levels. Examples of this are gatorade, white bread, a bagel, dextrose, etc. I always eat a piece of white bread directly after I workout. Good carbs have fiber in them usually which slows your shit down.
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Old 01-29-2009, 07:03 PM   #8 (permalink)
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80% Protein 20 % Carbohydrates?
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Old 01-29-2009, 08:57 PM   #9 (permalink)
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To be honest man, I think you are making this to complicated. Just try and see what works. But, like wukka said, get some real solid food in you as well, for the reason he stated. I usually take a shake, and like 30 minutes later get some whole wheat pasta or something like that in me. I have no idea what the breakup of my shake is in %. I can tell you I mix 2 scoops of whey, and 1 1/2 scoops of oats in there.

Also, you said you cant get whey, do you know what protien you can get? Soy? Or something like that? If money is the issue check out bodybuilding.com it is a very cheap and fast online store.
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Old 01-29-2009, 09:23 PM   #10 (permalink)
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