Im 16 and my mum wont let me buy any supplements or protein shakes so i just make my own post workout shake. I usually just put in :
2 cups of oats
after i drink that i usually pop a mutli-vitamin and a vitamin C tablet.
What do you guys think about my shake?, any suggestions to make it better?
yeah i drink the oats raw, mind you its all been blended and it is normal table sugar - im not sure about if its good.
And i’ve never gotten slamonella- and if i were it highly overated- something like one in 30,000 eggs has salmonella
According to JB, the biological value of raw eggs is way lower than that of cooked eggs. So eating them is not only gross, but it’s also an inefficient way of boosting your protein intake because your body is unable to process and absorb nearly as much of the available protein.
Also, 2 cups of oats has approximately 16 grams of fiber in it. Add 3 grams from the banana, and your getting a whopping 19 grams of fiber in one meal. Usually, this would be great, but post-workout, rapidly digesting carbohydrates and proteins are more preferred. On top of that, you have 12 grams of fat from the eggs, and 12 grams of fat from the oats.
Fat slows digestion, which is not ideal post workout. The idea is to stimulate a large insulin release which will make your body very anabolic. Low glycemic carbs, fiber, and fat will slow digestion and will not allow your muscles to fully benefit from your bodies increased post-workout insulin sensitivity.
The vitamin C is also not a good idea. Antioxidants post-workout increase muscle damage and delay recovery.
Although all the ingredients are clean, I’d rethink your shake. Check out Berardi’s Solving The Post-Workout Nutrition Puzzle and David Barr’s Top 10 Post Workout Nutrition Myths.
thanks for the advice guys,
what about the caster sugar i put in it. is that a good idea?
im looking where i can buy that dextrose and maltodextrose (spelling?) stuff.
and is ice cream good to put in it post workout?
I would go with a low fat chocolate milk, maybe blended with a banana or two.
I remember hearing in one of the T-Nation radio segments that chocolate milk was a good alternative postworkout if you didnt have access to Surge or other typical PWO mixes.
It has a good mix of carbs and protein, is cheap and can be bought from the supermarket. Plus its gotta taste a whole lot better than your mix!!
ahh so you guys think id be better off having some white rice and a can of tuna then the shake im having now?
btw what are some good sources of everyday fast releasing carbs for post workout?[/quote]
Yep. That’s my opinion at least.
Fast releasing carbs are typically carbs with the least amount of fiber.
As we said, fiber slows digestion, which is not what you want post workout.
Basically look for the whites:
White potatos, white bread, white rice, white pasta, honey, certain fruits, etc.
(I would say fruit juice, but i have read here and there that fructose post workout is not the best source.)
Post workout, basically you want an insulin spike combined with a lean, quickly digestible protein.
If you combine one of these foods with a lean protein, you’ll be doing well until mom chills out and lets you get some surge.
A little honey mixed in with some mashed white potatos and some chicken breast i’d say would work great.