Help with Post-Workout Shake formula

[ChuckaZulu]

I've read over several threads here about putting together a Post-Workout Shake and can't seem to find something similar to what I'm looking for.

I want something with at least 50g of Protein and 20g of Glutamine Peptides with the rest being Carbs.

Any suggestions are appreciated.

Thanks,

Chuck

[DEEZ]

The most important meal of the day...

This is a very interesting subject for me. The post workout meal is probably the most important meal and important part of your training. In my opinion it is even more important than the workout itself. I say this because if you don't do it right you end up in catabolism and shouldn't have wasted your time in the gym anyway.
A lot of people I talk to are under the impression that you grow at night. This is true to a certain extent. Without getting technical, take a knife and cut yourself. Do you think the body says..."I think I'll just wait untill I'm sleeping to repair this damaged tissue..." F*ck no! Hg/platelets begin to coagulate and grainulated tissue begins to form and you form a scab. Well, the same is true for muscle fibers.
(You should be aware that our bodies cannot store protien and therefore you should always have sufficient protien prior to your workout.)
You need to have your first post workout meal at least an hour after your done with your resistance training. Protien requirements will vary for each person but even R.Coleman probably can't digest and use more than 70 grams at one serving time. I use about 50-60 grams depending on my intensity level and I weigh 235lbs.
Here's what most people miss out on...you need to spike insulin levels if you want to feed the damaged tissue and have the best possible gains. This can be accomplished with quick burning carbs. Use simple sugars that have a high glycimic load. Insulin is the most anabolic hormone in the universe and after a workout is when we need it to peak. I think I've rambeled enough below is a couple of shakes I use. I follow this with a combination of slow and fast burning carbs with a meat/fish/poultry source 8-12oz. about an hour and a half later.

2 scoops Prolab Pure whey (vanilla), frozen strawberries, one half bananna, one fat free yogart (any flavor), skim milk, 2 tblspn Honey, 2 tblspn wheat germ. Amino acid supplementation (Ultimate Nutrition)

2 scoops Prolab Pure whey (choc), one whole bananna, one fat free yogart (caramel), skim milk, 2 tblspn Honey, 2 tblspn wheat germ, 2 tblspn lowfat peanut butter. Amino acid supplementation (Ultimate Nutrition)

[In-Human]

ChuckaZulu, We do not need much Fructose hear post workout, Fructose goes to Liver Glycogen stores and Simple carbs go for Muscle Glycogen.

My post shake is 100 grams Whey Ion Exchange, 50 grams Malto and 50 grams Dex, with 15 grams Creatine.

One hour later the same thing minus the Creatine...

[DEEZ]

True to an extent and useful for guys that compete...for the everyday Joe as long as the carbs are simple and quick burners the insulin response will still be high and useful for post workouts.

[ChuckaZulu]

Thanks guy's.

I plan to order from TP and wanted to know what %'s to plug into the worksheet in order to provide at least 50g of Protein and 20g of Glutamine Peptides with the rest being Carbs per serving.

Thanks again,

Chuck

[In-Human]

ChuckaZulu, E-mail tpc at true protein and he will hook you right up before you order...

[ChuckaZulu]

Thanks,

Chuck

[Doggcrapp]

Deez::A lot of people I talk to are under the impression that you grow at night. This is true to a certain extent. Without getting technical, take a knife and cut yourself. Do you think the body says..."I think I'll just wait untill I'm sleeping to repair this damaged tissue..." F*ck no! Hg/platelets begin to coagulate and grainulated tissue begins to form and you form a scab. Well, the same is true for muscle fibers.

DC:: Deez thats got to be the worst comparison Ive ever seen. How bout this then, how bout you go do a brutal squat workout and then do one of two things...go run a 26 mile marathon or go to sleep for a deep REM 9 hours....are you going to tell me that muscle recovery and hypertrophy response will be the exact same no matter what the situation?

Deez::Protien requirements will vary for each person but even R.Coleman probably can't digest and use more than 70 grams at one serving time. I use about 50-60 grams depending on my intensity level and I weigh 235lbs.

DC:: until I see a study done on 325lb brutally strong bodybuilders like Ronnie Coleman doing 800lb deadlifts, 800lb squats, 200lb dumbell presses all over the place, 405lb militaries and postworkout protein assimilation, Im not going to believe a 105lb fitness women and a 325lb ton moving behemoth are even close in the same protein requirements. Demand and Supply, Demand and Supply, if you create the demand for it, you can create a larger supply. Ive interviewed, asked, talked to, picked the brain of too many 300lbers in this sport to name--the main difference that separated them and the 225-260lb bodybuilders Ive interviewed wasnt drugs or training, it was protein grams ingested. Ive only known of 3 300lb bodybuilders (and Ive asked alot of them) who didnt take in over 400-650 grams of protein a day--and thats Tom Prince, Dillett and Nasser. Nasser used to but doesnt anymore and not surprisingly Nasser hasnt gotten any larger in the last 7 years. Tom I believe used to but cant anymore. Dillett who the hell knows, the guy trains with light weights, eats 2x a day and builds muscle mass--best genetics ever.

[DEEZ]

Raul...
Here's a couple of studies you can read that will solidify what you have said...which is true maltose and destrose do replenish muscle glycogen faster than fructose. And if you read what I wrote I never argued that point. My point was... what has a high insulin indices to force protein into the cell...and that is sugar. Period. Foods like yogurt and milk have very high insulin indices. If you put some fruit in there to make the damn thing taste good so what!
Spike the insulin and get the protein in thats all. Who needs to be that technical...not the average Joe.

I'm not even going to dignify your 100 gram protein comment.

(Blom et al 1987, ven Den Burgh et al 1996, Piehl et al 2000)

[DEEZ]

I see your point in regards to replenishing glucose....hope you see my point in regards to insulin and protein.