PWO shake vs. food

[B-natural]

I think you are going to get a "it depends" on this scenario....

Someone who believes in "proper" PWO nutrition is gonna give you the "bro you need at least some quick digesting protein, maybe a little carbs, you need em cuz yer depleted" and others who say follow your meal timing because the anabolic window is longer than what has been preached in the past.

My thoughts, since we are all tossin em in is that a protein shake PWO would be a good idea with the higher content of aminos should be a better choice in this situation. The need for carbs is very dependent in the case because if you are doing a low-carb diet, the big idea is to control insulin, not too much of anything at a given meal to cause an insulin spike. So, with low-carb just keep them spaced throughout the day, I usually prefer a taper of higher amounts in morning and tapering off throughout the day. If you are a moderate-high carber well then, sure toss in some carbs, just don't go all Cutler on us by downin yer cell-tech and eatin a tub of white rice along with it

[CharlieH]

Given a choice between a PWO shake and PWO POON.

I'll take the POON and buy her dinner after

[alden003]

Originally Posted by B-natural

I think you are going to get a "it depends" on this scenario....

Someone who believes in "proper" PWO nutrition is gonna give you the "bro you need at least some quick digesting protein, maybe a little carbs, you need em cuz yer depleted" and others who say follow your meal timing because the anabolic window is longer than what has been preached in the past.

My thoughts, since we are all tossin em in is that a protein shake PWO would be a good idea with the higher content of aminos should be a better choice in this situation. The need for carbs is very dependent in the case because if you are doing a low-carb diet, the big idea is to control insulin, not too much of anything at a given meal to cause an insulin spike. So, with low-carb just keep them spaced throughout the day, I usually prefer a taper of higher amounts in morning and tapering off throughout the day. If you are a moderate-high carber well then, sure toss in some carbs, just don't go all Cutler on us by downin yer cell-tech and eatin a tub of white rice along with it

nice!

[Right Hook]

Originally Posted by CharlieH

Given a choice between a PWO shake and PWO POON.

I'll take the POON and buy her dinner after

I dont know who Charlie is but I like how he thinks.

[CincoUno]

Originally Posted by B-natural

I think you are going to get a "it depends" on this scenario....

Someone who believes in "proper" PWO nutrition is gonna give you the "bro you need at least some quick digesting protein, maybe a little carbs, you need em cuz yer depleted" and others who say follow your meal timing because the anabolic window is longer than what has been preached in the past.

My thoughts, since we are all tossin em in is that a protein shake PWO would be a good idea with the higher content of aminos should be a better choice in this situation. The need for carbs is very dependent in the case because if you are doing a low-carb diet, the big idea is to control insulin, not too much of anything at a given meal to cause an insulin spike. So, with low-carb just keep them spaced throughout the day, I usually prefer a taper of higher amounts in morning and tapering off throughout the day. If you are a moderate-high carber well then, sure toss in some carbs, just don't go all Cutler on us by downin yer cell-tech and eatin a tub of white rice along with it

I bet it's a "qualified depends"

[dinoiii]

Originally Posted by LBVT

Hey doc, just curious, but does it make a big difference as to whether one uses a post-workout shake or eats a full meal about 15-20 minutes after lifting?

For example, my post-workout shake contains about 30-35 grams whey, 40g oats (27g CHO), and about 12 grams dextrose for some added flavor and simple carbs.

Now if I were to eat a meal after lifting, it would typically consist of some brown rice and ground beef or chicken, or a burrito consisting of chicken, beans, whole wheat tortilla, and cheddar cheese.

Hmmmm...should I say, it depends?

But really...lets think for a moment...

Exercise activates biochemical reactions in muscles that allow them to respond to insulin. As you might expect, you can't get those reactions going by sauntering over to the water fountain and even schmoozing with the "poon." There are designations to relieve insulin resistance explicit to all sorts of acitvity types, muscle fiber types, as well as how long you can rest in the aftermath to re-achieve these states of insulin-sensitivity and this "ain't no PWO window" I'm talking about either because I am not trying to sell you my oober-doober PWO shake.

My concern with oats as a PWO source of energy (not carbs nor protein nor fat) is that it can offer trouble in assimilation of other molecules as it is fiber. All the myths that exist on what will and won't cause the prototypical (and fictitious) insulin-spike "required" in prolific manner by sports supplement companies is a whole lot of hoo-ha and hocus pocus and has NEVER been based in science as ALL MACRONUTRIENTS raise insulin, just at different rates, but this is important as is governed more importantly by pre-workout requirements.

There is a reason I focus on fat and protein consumed 2 hours pre-workout rather than silly (and fattening) post-workout carbs (YAWN!).

Originally Posted by transXisomer

well for one digestion would be slower in the second (whole food) scenario, since it is a solid rather than liquid meal, additionally it has fats which slow digestion. Doc will be able to give you more info than I can on this, but I believe ive seen some research showing fat ingested PWO is more likely to be stored than actually utilized as fuel.

Perhaps, but teh research is predominantly sponsored and unnecessary for body comp change as it is sports specificity - which aren't mutually exclusive but also aren't synonomous nor homologous terms.

Originally Posted by Gixxer82

I bring a shake with me to drink immediately post workout, then when I get home I have a meal

I might agree with this protocol, but I do PWO shake, then wait 1 hour prior to having PWO meal myself.

Originally Posted by Hank Vangut

consumming a quick digesting meal post workout would be a primary concern if you believe the pwo "window of opportunity" only lasts one hour.
more current studies have shown that elevated protein synthesis levels last much longer.....upwards of 24hrs following a physical bout.
of course if your business is selling fast digesting whey protein....it is not in your best interest to promote these types of findings.

consumming fat does not make you fat......excess calories do.
excess calories from protein, fat, or carb will all be converted and storred as fat.
in a caloric equilibrium or deficit, dietary fat will be oxidized for energy and converted to glucose to replinish glycogen stores.
being in the "post workout window" does not change these facts.

i would be interested in hearing doc's take on this subject.

We don't have enough time in a day, PLUS I am working on something that will truthfully solve this particular puzzle once and for all and it won't be supplement-based either. Again, I leave you with "soon."

Well, at least its not a qualified "it depends."


D_

[Gixxer82]

Originally Posted by dinoiii

I might agree with this protocol, but I do PWO shake, then wait 1 hour prior to having PWO meal myself.

D_

woot!

[CincoUno]

Originally Posted by dinoiii

Well, at least its not a qualified "it depends."


D_

nor was it "beyond the scope of this post"...hooray haha

[LBVT]

Doc, gracias for the response.

Now speaking of pre-workout meals, I think I'm going to be having 4 eggs with one piece of chicken, and maybe a glass of milk and some blueberries. How does this sound for pre-workout?