post workout meal

[gman 0]

We've been doing 1% milk and ovaltine. It has been awesome! I am completely sold on it. Thank you again, everyone, for all of the great advice.

[Jarick 5]

Ghostrider, thanks for the link to the study! Although it took me about 20 minutes to decipher it.

This past weekend I picked up some Gatorade powder. I'm going to try mixing in a little with my water for tomorrow's game. Gatorade has 50 calories per 8 oz of fluid...I will try 50 calories in about 20 oz as I don't like drinking sugary drinks while playing. I'll also drink a bottle (16 oz) of chocolate milk after I change to help with recovery.

I'm stepping up my exercise, doing HIIT cardio five mornings a week, playing two games a week in the evening, and lifting twice a week in the evening. The only issue I've had so far is playing the day after doing lower body lifting...I had NOTHING. But the next day I was fine.

[nni 0]

t-nation is a horrible place to get info, they are biased as can be. let me also let it be known that i am "involved" ;) in the supplement industry but i speak honestly. high gi is not ideal, let me explain, you want a bit of an insulin spike, but you want to sustain it, therefore high and medium/low blend is ideal. chocolate milk is great, in absence of better products. if you are comparing it to water or a sports drink, then yes it is superior, but if you are comparing it to a whey/carb blend, then it is inferior. if we are talking about kids, then yes chocolate milk is great, but i would not recommend it for adults when there are much better options available.

there are many supplements that will aid in recovery and growth but there are many more that are a complete waste of money.

[Hockeydog 8]

I was talking with someone who had taker her husband to Hospital because he became dehydrated from the flu. They gave him Pedialite (sp) becuase it is made for infants and has much less suger. It's expensive but I just drink about 1/2 after I play and maybe 1/4 before. I usually eat some pasta using whole weat pasta as it has some protein in it. Good thread, I may try some of the things that have been suggested.

[Ghostrider 0]

Tnation is pretty self serving but they did have a pretty solid case study for post recovery drinks which I can no longer find.

Their product Surge is good but expensive and there are other alternatives. I found True proteins post recovery drink '

http://www.trueprotein.com/Product_Details...=31&pid=538

Nutritional Info

30% Maltodextrin

30% Dextrose

25% Hydrolyzed Whey Protein High Grade

10% Glutamine Peptides

5% Branched Chain Amino Acids (BCAA's)

What you are looking for is the glucose uptake the 1st two ingredients and then the protein for muscle repair. The last two ingredients have some benefit but I can’t seem to find the research to support them. As long as you can make the combination of carbs and protein it doesn’t matter what you take.

Here is a link I found abotu a post recovery drink that is pretty informative

http://www.fitnessforoneandall.com/powerli...ut/part_one.htm

Here is an excerpt from the above link

Maltodextrin, on the other hand, is actually a complex carb. But its molecular chain is shorter than other complex carbs. Moreover, it is consists of loosely bonded glucose molecules. And like dextrose, maltodextrin is absorbed directly through the gut. So it raises blood sugar and insulin levels as much as dextrose does.

However, before maltodextrin can be utilized, it must first pass through the liver for the bonds between the glucose molecules to be broken down. So the rate at which it is used for glycogen replenishment is slower than with dextrose. However, because it is metabolized slower, there will not be as quick of a drop of insulin and blood sugar levels as with dextrose.

My Experience with Different Carbs

As for myself, when I first started lifting weights again I used orange juice in my post-workout drink. My reason for doing so was because I normally try to avoid foods high in "empty calorie" sugar. So I figured that along with carbs, at least the OJ also contained some helpful nutrients like potassium and vitamin C.

But then I did research like the above showing that fructose was not good at restoring muscle glycogen, so I switched to maltodextrin. And after a few workouts I found I was able to get through my workouts a lot faster, and I wasn't as tired post-workout. So what I believed was happening was my body was now able to store greater amounts of glycogen. As a result, I was not dragging through my workouts like I had been.

[nni 0]

Nutritional Info

30% Maltodextrin

30% Dextrose

25% Hydrolyzed Whey Protein High Grade

10% Glutamine Peptides

5% Branched Chain Amino Acids (BCAA's)

i would say do a 50/50 split between low and high gi carbs. dex and oat fiber or malto and waizy maze starch is more ideal.

malto being a complex carb when it i still on the high gi side.

whey hydro is a good choice if your other nutritional periods are non existent, but whey iso wil do just fine, is much cheaper and in some cases better.

glutamine peptides dont bother with.

bcaa's excellent choice, throw in extra leucine and you are set.

there are studies that show simple carbs + eaa's per workout are just as effective as whey plus carbs post workout. do both.

and one note on t-nation, every article they publish is to push a product that they are selling.

[hockechamp14 0]

and one note on t-nation, every article they publish is to push a product that they are selling.

You mean every single article. Oh wait, except yesterday's that talked about lunges. And last week's articles about Rest-Pause, spinal health, and Thibadeau's article about training mistakes. Don't forget the countless articles from january and beyond.

Sure they advertise their products in articles where it applies, and run articles that apply to their supplements, but to call them a horrible place to get information is nuts. They have some of the best coaches there when it comes to training and nutrition. Don't tell me you're the guy who was suggesting that people read muscle mags to get their information. :o

So do you wish to also explain why slow GI carbs are better for post workout? Can you explain to me why coaches who get great results with their clients get great results when slower is "better"?

[nni 0]

and one note on t-nation, every article they publish is to push a product that they are selling.

You mean every single article. Oh wait, except yesterday's that talked about lunges. And last week's articles about Rest-Pause, spinal health, and Thibadeau's article about training mistakes. Don't forget the countless articles from january and beyond.

Sure they advertise their products in articles where it applies, and run articles that apply to their supplements, but to call them a horrible place to get information is nuts. They have some of the best coaches there when it comes to training and nutrition. Don't tell me you're the guy who was suggesting that people read muscle mags to get their information. :o

So do you wish to also explain why slow GI carbs are better for post workout? Can you explain to me why coaches who get great results with their clients get great results when slower is "better"?

take it easy champ. i didnt attack anyone, so there is no need for such a reaction. i didnt say go read muscle mag's and i never said slower is better, i said a blend is ideal. you need simple high gi carbs post workout, but more is not better in that situation. you need carbs to replenish your glycogen stores post workout, but also to stimulate the relase of insulin. the process of active transport limits the number of glucose molecules that can enter the cell therefore bombarding your body with fast acting carbs will lead to a large portion of the glucose to be oxidized instead of being stored. with this in mind the fast/slow carbs approach is a much better way to go about it. does that help at all?

my comments regarding t-nation are exclusively towards their supplement articles, if you found good information there, good for you, if you like their supplement articles, good for you. this is my opinion on their content. so relax, and dont jump to conclusions. :)

[hockechamp14 0]

take it easy champ. i didnt attack anyone, so there is no need for such a reaction. i didnt say go read muscle mag's and i never said slower is better, i said a blend is ideal. you need simple high gi carbs post workout, but more is not better in that situation. you need carbs to replenish your glycogen stores post workout, but also to stimulate the relase of insulin. the process of active transport limits the number of glucose molecules that can enter the cell therefore bombarding your body with fast acting carbs will lead to a large portion of the glucose to be oxidized instead of being stored. with this in mind the fast/slow carbs approach is a much better way to go about it. does that help at all?

my comments regarding t-nation are exclusively towards their supplement articles, if you found good information there, good for you, if you like their supplement articles, good for you. this is my opinion on their content. so relax, and dont jump to conclusions. :)

Right, a post workout recovery shake like surge, endurox, or chocolate milk, then having a post workout meal after with a sweet potato, oatmeal, or whatever with your protein source.

Outside of their articles specifically for each supplement they sell that tell you about how they will cure you of cancer and put 10 pounds on you in 3 weeks, :P even the articles they have that talk about supplements are really not advertisements. Sure, the editors love product placement in the articles they run, but the authors do not make up science just to publish in their t-nation articles.

[nni 0]

sure you can do that. im just saying its not optimal, but to each his own. i am talking about the ideal post workout situation, not just scenarios that will do.

and we will just disagree on t-nation.

[Remman 0]

I have to agree with hockechamp14 on a majority of this. Simple sugars are one of the best things after a workout. Protein powder mixed with dextrose and/or maltodextrin is the FASTEST digesting post workout meal out there. I see a lot of people have suggested milk and peanut butter. All that fat slows the digestive system down and is arguably not good for post workout. Something quick digesting and then a decent meal of protein/carbs/minimal fat should be comsumed within 1.5-2 hours is ideal after working out. After practice, I down a quick protein shake and then something high protein, mid-carbs within an hour after that.

[swede 50]

no, but you are close!

New studies shows that Free essential amino acids has much better digestion than complete protein sources. 6g of essential amino acids raises the protein synthesis equal to 30g of whey protein.. The studies also shows that it's better to take protein/amino acids on empty stomach before exercise than afterwards. Pure Vitargo or amylopektin is the best post workout food/drink...

But... A regular 1:2 (protein, carbs) drink would work just fine for everyone :P

[Jason 65]

I know this is slightly off topic, but what are the effects of drinking a beer or two right after a game?

[Remman 0]

Pretty much the same as any other time. Might hit quicker due to a little dehydration.

[usahockey22 0]

I know this is slightly off topic, but what are the effects of drinking a beer or two right after a game?

A couple beers after exercise really isn't bad at all, and is better than not having anything after a game...beer isn't really too bad in the first place, and it's the healthiest form of alcohol, except maybe for red wine. It has carbs, which are good to have after working out, some protein, vitamins and minerals as well...hops is good for the body. Alcohol is good for the body, to a point. If you have 2 beers a night, you will probably be in better health than another guy who doesn't drink at all.

[gman 0]

I keep telling my wife "Guiness isn't beer, it's food". She's not buying it yet. I read somewhere, I am sure it was propaganda, that dark beers really do have alot of good stuff in them. Guiness has a lower alcohol too so you can drink alot of that healthy stuff and not have to worry too much about the alcohol. My son will stick with his chocolate milk for now though...

[nni 0]

no, but you are close!

New studies shows that Free essential amino acids has much better digestion than complete protein sources. 6g of essential amino acids raises the protein synthesis equal to 30g of whey protein.. The studies also shows that it's better to take protein/amino acids on empty stomach before exercise than afterwards. Pure Vitargo or amylopektin is the best post workout food/drink...

But... A regular 1:2 (protein, carbs) drink would work just fine for everyone :P

as i said previously, i agree. there are several excellent post workout compounds to look at also, palatinose, hydrolyzed rice syrup, waizy maze starch etc. but as i said early, simply fast carbs are necessary, but you simply do not need, and cannot absorb a large amount post workout, which is why the double source is ideal.

[Storm 0]

post workout recovery drinks...

suggested by teammate ...

Tried this after game today ... Minute Maid Orange Juice from Concentrate with milk instead of water.

Not half bad.

[hockechamp14 0]

post workout recovery drinks...

suggested by teammate ...

Tried this after game today ... Minute Maid Orange Juice from Concentrate with milk instead of water.

Not half bad.

That sounds rough tasting... you can always have chocolate milk, with pretty much the same benefit.