Post Workout Shake advice.

Hi guys

I have a question regarding my Post Workout Shake. I train in the evenings, usually from around 6:45 - 8pm. i know the PWO shake plays an important role. The problem I have is that if I have one immediately after I train, I cannot have a full meal. I usually eat around 30 mins after I train. What i've been trying out is having some Glutamine, creatine and BCAA's in some apple juice immediately after I train, then supper and a shake before I bed.

Any advice would be appreciated.

Later.

Please search the forum for PWO Shake... as this has been discussed before!!

What PWO shake are you having?
Why are you training for over 50 Minutes??? Keep your training short and INTENSE!

Have your shake, and have a ZERO carb meal 1 hour afterwards... EG: Chicken, Mince, Tuna etc etc.
You need to have a proper meal after training....

What you have changed it too is not a bad... As long as you are having a proper dinner then!!

I use the whey and dextrose from basicsupplements.co.za and dont have any problems. I train at the same time as you and eat dinner when i get home, but the shake is so light that it doesnt full me at all. A lot of commercial shakes contain sugars etc that bulk it up..., pure whey should be very light

Mr_SA wrote: Please search the forum for PWO Shake... as this has been discussed before!!

What PWO shake are you having?
Why are you training for over 50 Minutes??? Keep your training short and INTENSE!

Have your shake, and have a ZERO carb meal 1 hour afterwards... EG: Chicken, Mince, Tuna etc etc.
You need to have a proper meal after training....

What you have changed it too is not a bad... As long as you are having a proper dinner then!!

My PWO shakes consists of SSN Whey, Creatine, Glutamine, and some dextrose.

My intra wourkout consists of Creapump and Cytomaize combined. (should I cut one of these out?)

I'll try and keep my sessions shorter, but sometimes it's a bit difficult if u have to wait for equipment.

I do have a propper meal after training. Usually containing some steamed veggies and fish / chicken.

Use the Creapump for Pre-Workout.
And maybe look at cutting out teh Cytomaize...
Else, if you do use it, i THINK there is no real need for the dextrose.

How much Whey do you use?
You should start weighing your Whey and Dextrose etc.

You shouldnt need to go over 50 minutes... else you might be over training??
4 exercises per muscle group MAX!

the question is are you bulking or cutting? if you are bulking the dextrose is important post work out to release insulin, i would go with a 40% protein 60% simple carb post work out drink,rather have a solid pre work out meal an hour before training, then have your creapump at the start of your work out.....

Thanks. I normally use 2 scoops, which should equate to about 30g.

Im trying to bulk up a bit, so im trying to eat alot more high quality food as well.

What do you rate the rep range should be for the sets? I've seen varying discussions with the rep ranges varying from 8-12 reps down to 4-6 reps (Max -OT).

bones, do this, take your carb intake for the day and split it up to 3 meals. 50- 60g of carbs per meal should be fine, then take your protein intake for the day and split it up by 6 meals, then take fats and split it up to 4. you should have carbs +fats + protein in the morning, then the carbs pre work out,carbs post work out, the rest of your meals in the day should be protiens,fats and veg. the quantities are all relevant to lean mass...

Thanks for the feedback. I'm going to do the bulking until mid November. Hopefully by then I would have picked up some decent weight with minimal fats.
What would u suggest i add to my diet for fats? Currently i'm just taking EFA's (flaxseed, Salmon Oil and Mac Nut oil).

Just on a side note, we've finished fasting around 2 weeks ago. In that month i lost around 3 kilos

red meat,whole eggs, mac nut oil,olive oil,peanut butter,cashew nuts,salmon. drop the flaxseed oil. if you keep carbs lowish (200-300g a day) and fats moderate and protein high you should minimize fat gain as long as your carbs are timed correctly.

Thanks. Will try out the suggestions above and let u know how it goes.