Discussion in 'Fitness & Nutrition' started by Redliner567, Jan 11, 2010.
WELL IS IT!?
up the dose etc
whats the ideal amt then?
20 is better than none!
180 lbs by the way
thats 27-45grams in case your calculator is broken
I used the middle number, .20. Comes out to 36g. sufficient enough?
For post workout I would shoot for at least 30-40g and then follow that up with another protein packed meal within 90 minutes.
.15-.25 = -.10
this is what I usually go with.
40g protein + 40g fast carbs such as dextrose, malto-dextrin or Gatorade if that's all you got
this is all I drink post-workout, the hexagon shaped water molecules help my muscles recover faster
That and cocks have made my recovery much more complete.
how about a yogurt?
I personally wouldn't do 20g.. after my workout i had a shake with 50g followed 2 hours later with two turkey patties and 4 turkey sausages.
Depends. The organic style yogurt and greek yogurts are usually sweetened with fruit juice, in which case that wouldn't be good for what you want. If its that cheap ass yogurt that is loaded with tons of sugar though, then that's ok for the carbs. Don't rely on yogurt for PWO protein though.
I usually just use gatorade or oreo cookies for PWO carbs
You need simple carbohydrates post workout (within 15 minutes) to rapidly replace muscle glycogen. A small amount of protein 5-15 grams will increase absorption of those carbohydrates. I'd guess that overloading protein immediately post workout will slow down your digestion slightly, and therefore slow down your uptake of carbs/muscle glycogen.
Within a half hour 45 minutes you need a proper meal with lots of protein though.
This is really splitting hairs, and if you are going err I'd go on the side of just eating way to much of everything post workout.
2 scoops of protein ~ 40-50 g of protein
two scoops of ON for me (about 48g) and a banana/apple. i used to do a single scoop, but didnt feel like it was enough.
reading that casein postworkout is good, maybe 2scoops of whey + 1scoop of casein? or is that too much
20g is more than enough but only if it is digested interorectogestionally.