You might want to do some research and understand what your body needs post workout, instead of asking for random suggestions. Once you know why you need carbs, what type, how protein is used, etc, you’ll be much better equipped to meeting your goals. Read these articles and then, if anything is not clear, ask ahead.
Solving The Post-Workout Puzzle ï¿½?? Part 1
What Happens After The Workout?
Solving The Post-Workout Puzzle ï¿½?? Part 2
The Recovery Plan
Thanks for the link to those articles dude- really good reads. I still have a question or two though. Basically, if I was to go with what the article says, I would only require about 24g protein and 50g carbs to refuel my glycogen stores and prevent muscle breakdown, basically, around 280 calories. Yet, looking over different forums and stuff, I see 1) people who have huge post-workout shakes, 2) recommendations that post-workout shakes should be one of the largest meals of the day, and 3) get given advice to actually make my postworkout shake bigger! So, in regards to this, I’m not really sure what I should do…
Also, I included the skimmed milk powder as I had read somewhere that casein protein, when taken with whey post-workout, encouraged more muscle growth. I’m also not able to find maltodextrin anywhere, so if I was to include another carb source on top of the dextrose, would oats most likely be the way to go??
No, you need a high GI carb to spike your insulin - which will promote more muscle growth and repair. Insulin is a very anabolic hormone.
It also depends on how many calories you are eating and how much you weigh already. Just go ahead and make some like I posted earlier, go to myprotein.co.uk and you can get all your ingredients there.[/quote]
I looked up myprotein.co.uk for the maltodextrin- unfortunately, because I live in Northern Ireland, it would cost me about Â£12 postage for 1kg, so I don’t know if it’s worth it…
You say it also depends on how many calories I’m eating, and my weight. I’m 131lbs, and the shake is about 430cals. Is there any way that I could keep my current shake even somewhat similar to what it already looks like??