T Nation

What's Your Post-Workout Shake?

I’ve been looking to perfect my pwo shake and kind of undecisive on a few things. 50/50 dextrose/maltodextrin mix with my whey or a waxy maze starch with whey.

My pwo shake is currently:

40g whey protien
5g creatine mono
few Tbs honey

This is always with fat free milk to eliminate fats to not slow down digestion.

Also pretty sure the 2:1 carbs to protein ratio still applies to PWO. Is this true even though these are simple carbs being used?

Lets see your PWO shake!

Surge + 5g creatine + 5g BCAA

5 grams leucine + 30 grams whey + 35 grams gatorade powder. Then a meal when I get home.

12g Biotest BCAA caps


Crystal light
Grow! Whey

Low carbing it.

25 g of whey isolate (isopure)
10 g of casein (optimum 100%)
5 g creatine
20-25 g of dextrose
20-25 g of maltodextrine

Too much evidence supporting the whey casein blend to drop it in favor of whey alone.

5g BCAA’s
5g Creatine
4g Beta Alanine
8 oz skim milk
1 scoop Oat flour
1 scoop ON Natural Whey
1 TBSP raw organic apple cider vinegar
1/2 banana eaten prior to the shake

I’m currently in a fat loss phase.

70g waxy maize + 10g creatine

15 mins later 60g whey isolate

Surge (2 or 3 scoops depending on conditions) plus a scoop of Surge Workout Fuel.

[quote]Trenchant wrote:

Too much evidence supporting the whey casein blend to drop it in favor of whey alone.[/quote]

why would you want casein as part of the PWO shake?

2 scoops (50 grams) WPI + 1 banana + 1 tablespoon sugar + 10 grams BCAA

25g maltodextrin
25g dex
25g whey
5g creatine
10g bcaa

Can someone clear something up for me please? I am told WMS produces the same insulin as dex. But WMS is to be taken alone to get the best out of it. Dex + malto + whey + bcaa produce more insulin than dex alone. So I don’t understand the point of WMS.

Plus slow acting carbs + slow proteins PWO?? WTF?? even when on a cut or low carb I will stick to the same PWO shake or is this wrong? And some people take whey alone :frowning:

35g WMS
24g whey hydro
24g whey iso
10g glutamine
5g glycine
5g creatine mono
2g ribose
2g beta alanine

(standing in kitchen scooping all these out of separate containers after leg day is my least favorite thing.)

Normally Id jack the carbs up more but I had been low carbing it, so instead of more WMS i throw in the glutamine and glycine.

The reason for people taking WMS separately is because when it is taken with protein its absorption rate is slowed to that of the protein. ( I think )

I take my WMS with my protein… im still making gains.

On another pwo note, whey hydro tastes absolutely disgusting. Once im out of it will be going back to Surge(if i got $) based solely on ease of use and TASTE. chocolate Surge > x-pwo drink

[quote]jehovasfitness wrote:
Trenchant wrote:

Too much evidence supporting the whey casein blend to drop it in favor of whey alone.

why would you want casein as part of the PWO shake?[/quote]

On Mike Roussell’s site:


Kerksick, C.M., C.J. Rasmussen, S.L. Lancaster, B. Magu, P. Smith, C. Melton, M. Greenwood, A.L. Almada, C.P. Earnest, and R.B. Kreider. The effects of protein and amino acid supplementation on performance and training adaptations during ten weeks of resistance training. J. Strength Cond. Res. 20(3):643?653. 2006.?The purpose of this study was to examine the effects of whey protein supplementation on body composition, muscular strength, muscular endurance, and anaerobic capacity during 10 weeks of resistance training. Thirty-six resistance-trained males (31.0 ± 8.0 years, 179.1 ± 8.0 cm, 84.0 ± 12.9 kg, 17.8 ± 6.6%) followed a 4 days-per-week split body part resistance training program for 10 weeks. Three groups of supplements were randomly assigned, prior to the beginning of the exercise program, in a double-blind manner to all subjects: 48 g per day (g?d−1) carbohydrate placebo §, 40 g?d−1 of whey protein + 8 g?d−1 of casein (WC), or 40 g?d−1 of whey protein + 3 g?d−1 branched-chain amino acids + 5 g?d−1 L-glutamine (WBG). At 0, 5, and 10 weeks, subjects were tested for fasting blood samples, body mass, body composition using dual-energy x-ray absorptiometry (DEXA), 1 repetition maximum (1RM) bench and leg press, 80% 1RM maximal repetitions to fatigue for bench press and leg press, and 30-second Wingate anaerobic capacity tests. No changes (p > 0.05) were noted in all groups for energy intake, training volume, blood parameters, and anaerobic capacity. WC experienced the greatest increases in DEXA lean mass (P = 0.0 ± 0.9; WC = 1.9 ± 0.6; WBG = −0.1 ± 0.3 kg, p < 0.05) and DEXA fat-free mass (P = 0.1 ± 1.0; WC = 1.8 ± 0.6; WBG = −0.1 ± 0.2 kg, p < 0.05). Significant increases in 1RM bench press and leg press were observed in all groups after 10 weeks. In this study, the combination of whey and casein protein promoted the greatest increases in fat-free mass after 10 weeks of heavy resistance training. Athletes, coaches, and nutritionists can use these findings to increase fat-free mass and to improve body composition during resistance training.

And from Berardi’s site:
Since the fast vs. slow debate focuses on whey (fast) vs. casein (slow), let’s address that research here. In studies by Boirie et al (1997) and Dangin et al (2001), it was shown that whey protein is better for up-regulating protein synthesis while casein protein is better for down-regulating protein breakdown. Not much more has to be said about this since it’s been discussed about a thousand other times on this site alone. The take-home message from these studies is that a milk protein blend or a supplement containing whey + casein may be your best bet for body composition improvements.

I know poliqiun suggested it earlier this year, but I don’t know where. Anyway, those are the two studies off of the top of my head. I’m sure I can find more if I look.

I’m with Trenchant on the whey+casein PWO.

Besides, if you throw in some leucine I bet you cover the protein-synthesis angle a little better. Maybe, who knows.

Personally, I’ve always just made sure to get SOMETHING after I train. Sometimes it’ll be some BCAA’s, Some gatorade powder, and some whey protein. Sometimes it might be some chicken breasts with BBQ sause, and some milk. Or possibly just a few scoops of whey protein. Maybe if I’m in a real rush, I might just grab a triple whopper with cheese from Burger King.

I have yet to see any major difference, and am pushing 230lbs while staying moderately lean.

[quote]Tattoo85 wrote:
I have yet to see any major difference, and am pushing 230lbs while staying moderately lean.[/quote]

I think there’s a reason you haven’t seen any major difference. I don’t think it takes THAT much effort to plan out a PWO meal so that you aren’t downing a triple Whopper

1/2 serving Surge
10g Creatine
7.5g BCAA
1 scoop Grow! Whey

I usually just have a scoop of Grow! Whey in a cup of 2% milk and 6-8 packs of Smarties candy (pretty much just dextrose).

Whole milk, 1 scoop whey, 5 grams creatine, 5 grams leucine or 10 grams BCAAs.

1.5 scoops of Surge (Wild Raspberry)
1 scoop of Grow!
5 grams of creatine
5 grams of l-glutamine
7 grams of BCAA’s

I drink it pre, during, and post.