Post Workout Drinks - Personal Trainer Community - Forum

[Christina]

Sorry, I'm full of questions today. Slow day.

How much more effective do you think anabolic/anti-catabolic post workout drinks are compared to plain old whey protein drinks? And how much more effective are whey protein drinks compared to a post workout meal consisting of protein and carbohydrate?

Supplement companies make you believe that you will experience HUGE differences among the three, but is there REALLY much of a difference? Perhaps there really is... Anyone even know? Anyone have an opinion?

Exactly how many grams of protein are recommended after strength training? I always consume protein after lifting but I always wonder exactly how many grams are necessary.

Christina

[megfit]

Christina,

Do you need a break??? Too many details to get caught up in, lol!

In a nutshell, the basic recommendation for a post-workout meal after a workout these days is a 4:1 ratio CHO: protein. It can really vary, depending on the intensity and type of workout, but for specifics, you could play around with a snack that provides 50-75 grams CHO and 12-20 grams protein. I just finished taking interns for the year and they had to do some sports nutrition case studies, and probably my MOST favorite recent study was showing the benefits of chocolate milk for a post-workout meal! It gives you some protein, and two forms of simple carbohydrates. I know they were just discussing this study on the NSCA BB.

I generally will tell clients to drink a simple carb (could be OJ) and have some peanut butter on toast! Even some juice and a bar works.

I'm sure others will get into this specific supplement or that particular drink, but you know what, food still really does work!

Margie

[kettlebell king]

I train in a predominantly bodybuilders gym so supplements are always high on the list but to be honest I do prefer to go for a god old fashioned chicken salad sandwhich on white bread for my fast carbs- I know alot of the massive guys in the gym swear by this or that suplement but then thats not the only suplements they are taking!

[kaiserS]

I train in a predominantly bodybuilders gym so supplements are always high on the list but to be honest I do prefer to go for a god old fashioned chicken salad sandwhich on white bread for my fast carbs- I know alot of the massive guys in the gym swear by this or that suplement but then thats not the only suplements they are taking!

Yeah, I agree - I used to do the shake in about a 60:30 sugar to whey ratio and get very hungry soon afterwards - I'd end up eating again and put on fat -

Now I do a normal meal with simple carbs - it allows me to get back to my normal eating schedule immediately after my workout - no confusion!

[kettlebell king]

[quote="kaiserSYeah, I agree - I used to do the shake in about a 60:30 sugar to whey ratio and get very hungry soon afterwards - I'd end up eating again and put on fat -
Now I do a normal meal with simple carbs - it allows me to get back to my normal eating schedule immediately after my workout - no confusion![/quote]

definately the fat gain was the main reason I stopped taking the shake after a workout as I always ate another meal 30 minutes afterwards as would still be really hungry. I do however use pro recover by cnp mixed with water if I am in between bouts of activity i.e- weight training and running then rest for 1.5 hours have a shake then Bjj training or Boxing- I need the carbs then and the protein but a meal would make me too bloated. I'm not sure about the anti catabolic effects but I haven't noticed any muscle loss when training intensively