T Nation

Clarifying Liquid PWO Shake


I know this is a subject that has probably been fiercely debated, but I had little luck finding what I was looking for with the search tool. I apologize ahead of time if it has been covered ad nauseum.

I make a post-workout shake containing one banana, one boiled red potato, and 30g dextrose (to complement 45g whey protein), all blended together as a liquid in the blender. I know that Berardi and others recommend liquid nourishment and not whole foods post-workout. Does this apply to my shake -- despite being completely blended, is it considered "whole food" and do the carbs in it not provide optimal post-workout nourishment? Would it be more beneficial for me to drink something that is just whey and dextrose/maltodextrin?

Thanks for any guidance.


Why would you blend a potato?


A couple of reasons.

I like having as many fruits/veggies in my diet as I can. I've read that potatoes cause large spikes in blood sugar levels, and thus I assume, insulin as well, making me think they might be appropriate post-workout -- but after reading a couple Berardi articles, I'm afraid I might be wrong in doing this. That is why I am posting now.

When I put a boiled red potato into my shake along with two scoops chocolate whey, one banana, 30g dextrose, and one cup milk, it tastes like an ice cream milk shake. The potato really transforms the texture and taste, and provides around 30g of what I hope are appropriate post-workout carbs.


Never would have guessed that.

Personally, I like the taste of baked potatos, so I can't imagine wasting the opportunity of eating them by throwing them in a shake.


besides disgusting.

Once cooked and then cooled, potatoes become what is known as resistant starch, basically making a low GI product.