Nutrition / Supplements Forum: This is a discussion on Perfect post workout mix within the Bodybuilding forums, part of the extensive steroid information at MESO-Rx; 99% of the time if u bulkin ur goin to gain some fat......
Simalar to w3hat Tribol said, post w/o shake...twice as many carbs as protein, then the next meal should also be a carb/protein meal with very little fat in it. I love a high fat/protein meal with little carbs before my w/o's. If you haven't tried it you'll feel the difference having no carbs right before your w/o...no insulin crash(steady energy levels).
Also I'd drink (sip) a diluted protein/carb drink DURING your w/o's
These things will make a huge difference in your progress.GoodLuck!
YW, sure helped explain things for me. i had heard i needed the whey/dex mixture, but didn't understand why it was effective. the article explains it well.
whats been working for me and a large majority of swoleville dwellers over at his site and AR is for PWO, all you need is you whey and dextrose right after your last set. the dex should be 2x what your protien intake is at the time. EX: if you consume 50grams whey, you should consume 100 grams dex to cause the insulin spike and that will inturn shuttle the protien through your body for the recovery process
for your PPWO meal, you should NOT have any fat, mind you this meal is about 60 minutes after your PWO shake. you insulin will still be spiked at this time and in now way will fat be benificial for recovery. all you need is your carbs and protien.. chicken and sweet paatatoes is my fav.
hope that helps alittle.
TrIBOL
Thats exactly what I do...very important 2 meal structure after lifting to ensure muscle mass.
One just needs some carbs and protein. Preferably some form of whey and not necessarily "fast acting carbs"
Any recommendation for 70-100 grams of high GI carbs is unsubstiated and the magic rule of twice one's protein intake has no basis.
If you are eating pre-workout which everyone should be doing, hightened levels of amino acids will already be present. Have your shake at the gym but then go home and just eat a solid meal and be on with things.
Pre and post workout is an important time to consume carbs and protein but don't over do it. Whether or not one achieves his/her goals in the gym is more about one's nutrition and calories over the whole day, staying consistent day in an day out.
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