- Joined
- Aug 5, 2007
- Messages
- 977
Hello all.
I'm looking to create an OPTIMAL post-workout shake for myself, based on the latest scientific research/findings.
While various protocols may be effective, I'm looking for the most optimal one, that is currently backed by research. I'm trying to get the most effectiveness out of every dollar out of my legal post-workout nutrition.
This is for curiosity sake, and to maximize my own lean growth.
Please comment on the following ingredients:
Proteins: What kind, and how much? Popular opinion has said whey, but lately I've been hearing that Hydrolyzed Whey might be better. There is also hydrolyzed casein, which is said to be good. Do we use hydrosolates or not? If so, how much and in what form?
Carbs: Should we still use dextrose? or a combination of dextrose and something else, such as maltodextrin or Waxy Maize?
Fats: Are any fats needed? Last I heard, they were not desirable at this time.
Aminos: Should any specific amino acids be added to a post-workout shake? BCAAS, Leucine in isolation, glutamine, etc? If so, how much?
Extra "Goodies": Are there any extra good items to throw into this shake? Such as... vitamins or minerals, enzymes, supplements, special substances, etc?
I don't want this thread to turn into something like, "I just use chocolate milk and it's all good, lolz", or "Save your money bro and just eat food!", or "Muscle Milk tastes the best...".
FYI, I am using this:
Proteins: 50g Whey Isolate
Carbs: 50g pure dextrose
Fats: No added fats
Aminos: 10g BCAA powder (2:1:1 Leucine)
Extra "Goodies": 10g Creapure Creatine powder
I fill this with 1 quart of water immediately post workout, and drink it.
Are there any obvious tweaks to this to make it better?
I'm looking to create an OPTIMAL post-workout shake for myself, based on the latest scientific research/findings.
While various protocols may be effective, I'm looking for the most optimal one, that is currently backed by research. I'm trying to get the most effectiveness out of every dollar out of my legal post-workout nutrition.
This is for curiosity sake, and to maximize my own lean growth.
Please comment on the following ingredients:
Proteins: What kind, and how much? Popular opinion has said whey, but lately I've been hearing that Hydrolyzed Whey might be better. There is also hydrolyzed casein, which is said to be good. Do we use hydrosolates or not? If so, how much and in what form?
Carbs: Should we still use dextrose? or a combination of dextrose and something else, such as maltodextrin or Waxy Maize?
Fats: Are any fats needed? Last I heard, they were not desirable at this time.
Aminos: Should any specific amino acids be added to a post-workout shake? BCAAS, Leucine in isolation, glutamine, etc? If so, how much?
Extra "Goodies": Are there any extra good items to throw into this shake? Such as... vitamins or minerals, enzymes, supplements, special substances, etc?
I don't want this thread to turn into something like, "I just use chocolate milk and it's all good, lolz", or "Save your money bro and just eat food!", or "Muscle Milk tastes the best...".
FYI, I am using this:
Proteins: 50g Whey Isolate
Carbs: 50g pure dextrose
Fats: No added fats
Aminos: 10g BCAA powder (2:1:1 Leucine)
Extra "Goodies": 10g Creapure Creatine powder
I fill this with 1 quart of water immediately post workout, and drink it.
Are there any obvious tweaks to this to make it better?