T Nation

Workout Nutrition?

Post workout I drink Surge. I like it, like the logic behind it, easy call. Suppose though, post workout I threw a couple of plums (whatever fruit is handy), some cottage cheese, creatine, walnuts, and some Metabolic Drive in the blender and give it a whirl. Real food, phyto’s, etc., seems like this might be the better post work out drink if we discount the convenience of Surge. I work out at home so this would be easy. What do you guys think?

Well, Surge is optimal, and includes all the best ingredients at a fair price…

But if you were to mix your own, this is pretty much the only time where supplements are better than whole foods.

So, if you did make your own, it would look something like this (in the ratios of Surge):

  1. Sugar (either Gatorade powder, or maltodextrin + dextrose in about 60/40 or 80/20 where malto is more than dex)

  2. Protein (hydrolysed whey is the best, whey isolate is the next, and whey concentrate is the next best, but feel free to use any)

  3. Creatine

  4. BCAAs

  5. Salts, to replenish what you sweat out, and for creatine absorbtion

  6. Glutamine (for additional insulin reaction)

You don’t have to use the whole list, but I think that is the general order.

However, one of the reasons for Surge, is the great taste.

[quote]tinman915 wrote:
Post workout I drink Surge. I like it, like the logic behind it, easy call. Suppose though, post workout I threw a couple of plums (whatever fruit is handy), some cottage cheese, creatine, walnuts, and some Metabolic Drive in the blender and give it a whirl. Real food, phyto’s, etc., seems like this might be the better post work out drink if we discount the convenience of Surge. I work out at home so this would be easy. What do you guys think?[/quote]

No, it would not be a better post-workout drink. The absorption / digestion rate of Surge is way higher then any natural food source. Read some of Berardi’s post workout nutrition articles.

The cottage cheese, walnuts and Metabolic Drive protein blend will significantly slow the rate of digestion. This is the exact opposite of what you want in a post workout situation.

Oh, some people also use chocolate milk for PWO nutrition, but I doubt that is better than sugar and Metabolic Drive in the right 2:1 ratio. (because milk is slower than Metabolic Drive, I think.

what you listed would be OK sure optimal no. Like others explained the reasoning behind Surge is the fast absorbing carbs and protein halting catabolism and boosting anabolism.

Your shake would be great say 30-45 mins later for something loaded with micro and macro nutrients and slower absorbing.