The effects of POST workouts

I've been a big advocate of food over supplements over the years. Typically I only supplement whey and BCCAs.

I've been having a couple of excellent sessions at the gym, that leave me completely buggered. And now I'm concerned about recovery etc. I read a couple of comments about insulin spikes and that sort of stuff, which is mostly above my head. How important is this? Does it actually have an effect?

I was considering buying some protein isolate (50g), glutamine (10g), dextrose (not sure how much) and creatine (5g) and pairing all that with a tasty amount of Milo. I've got a mate who's an absolute beast, squats and DLs 2x BW etc, who doesn't use any kind of post workout shake. I typically trust results and this guy is getting them. Also personally I've never seen a real benefit from using creatine in the past (Gave some a bash 5 years back and never really noticed a difference). So what I'm asking would actually be, do you guys thing this would be a worthwhile investment over real meat and veggies?

Sup Mike,

From what I have learnt from the pro's on here is that post workout recovery fuels are essential if you going hard.
Not sure how old you are, but being an oke in my 40's, the advice I was given is as follows, and it has really helped.

[1] During my workout, I add a bit of BCAA's to my water bottle
[2] Within a half an hour of my workout, I currently mix a good whey with some glutamine, a low fat milk and some cinnamon for taste
[3] And then within an hour of that I eat some solid food. Yesterday it was a bit of chicken fillet with brown basmati rice and a bit of chopped up brocolli.

Hope this helps mate.

Nate

Nothing prevails over real food.
But Glutamine and creatine is a very good addition to your suppliment cupboard.
I have a intra workout which is BCAA'S, creatine and L-glutamine and then post workout I have my Whey, creatine and L-glutamine.
Both all mixed and I can honestly tell you that it REALLY does speed up recovery.
I did a test on myself and dropped the glutamine and creatine for a week and i felt sore for a couple days more after a big chest workout compared to with those suppliments.
So keep eating good and just add those to your shakes. You can also take the L-glutamine before bed so that it prevents the body from going catabolic and it helps with better recovery.
Hope this helps.

NB: Main supps to have are Whey, L-glutamine, creatine, BCAA's and your multivit. Stick to raw supps and not supps that are mixed with the lot.

MikeM wrote: I've been a big advocate of food over supplements over the years. Typically I only supplement whey and BCCAs.

I've been having a couple of excellent sessions at the gym, that leave me completely buggered. And now I'm concerned about recovery etc. I read a couple of comments about insulin spikes and that sort of stuff, which is mostly above my head. How important is this? Does it actually have an effect?

I was considering buying some protein isolate (50g), glutamine (10g), dextrose (not sure how much) and creatine (5g) and pairing all that with a tasty amount of Milo. I've got a mate who's an absolute beast, squats and DLs 2x BW etc, who doesn't use any kind of post workout shake. I typically trust results and this guy is getting them. Also personally I've never seen a real benefit from using creatine in the past (Gave some a bash 5 years back and never really noticed a difference). So what I'm asking would actually be, do you guys thing this would be a worthwhile investment over real meat and veggies?

Hey MikeM.

I like what you are saying here, it makes sense and I get you on this. I do think [my 2cents worth LOL] that you need to try out different things and see what is works for you. But bru you are totally on the correct track with that post workout shake. Think you know what's what hey!

This is what I take pre and post >>>

PRE WORKOUT: 60g rolled plain oats [natures source from dis-chem] with a handful of raisins [soaked in hot water over night]
I then mix that with 60g of Whey Isolate [plain, nothing added] from BSSA blend together with water as a shake. Tastes great! No need to flavour. This pre workout really powers my workout in a huge way.

POST WORKOUT: 60g of whey isolate, 40g of dextrose, 10g of BCAA's and 5g of Glutamine.
I have 5-7g Creatine CEE as well on its own when I get home. [ I get sick on the CEE if I include it in my post workout. >> and I agree, doubt I get much benefit from the Creatine anyway.]

Mike, also remember some oaks can eat next to nothing and hardly train and look like beasts! It's genetic bru! That's my take on that. And I keep reminding myself of that!

Hope this helps bru.
Regards,
Ron

This is not cast in stone but creatine is an "osmotically active substance," it pulls water into your muscle cells, which increases protein synthesis which therefore adds strength= muscle building since most of your muscle consists of water. Some feels the difference and others don’t but it has its place


Post workout is important and the insulin spike needed after training is real and also debatable though BUT it works, is it a necessity? That’s another topic
As long as the simple sugars you consume post workout fits in your total daily macro’s then IMO there shouldn’t be a problem. And the one thing I fully agree with is that food by far supersedes supps and is the most anabolic substance!!