Post-workout protein

[machotime]

whey protein, you should also look into L-carnitine, glutamine which help with muscle recovery.

[Detroit101]

use some sort of hydrolyzed whey (fastest absorption rate) or AT LEAST something with hydrolyzed whey in it.

stay away from milk protein blends or casein pwo bc they absorb slowly.

you can make your own hydrolyzed whey formula for a pretty decent price.

theres also optimum nutrition gold standard whey

bottomline, you want fast absorbing protein first thing in your pwo. later on you can eat your whole food meal with whatever protein source in it. you want avoid fats as much as possible in your 2-3 hour pwo window though

*edit
if you're looking for recovery, you might want to look in to BCAAs. you can get them in bulk for pretty cheap at add 6g-10g of that in your pwo drink and you should improvement in recovery.

you could also try glutamine which i reccommend less than BCAAs bc im not sure how effective it is.

OR the best option for recovery in my opinion is carbs (maltodextrin and dextrose) in a 2:1 ratio to protein in your pwo drink. Weight loss and gain ultimately depends on caloric surplus or defecit but i am sure most people will swear that all this will do is put weight on you.

good job! this i agree with......

[mr tricky]

this thread isn't about you, its about post workout nutrition and the thread starter.

milk has protein, yes. but milks protein is casein (slowest absorbing form of protein). we want protein absorbtion to go as fast as possible for the purpose of pwo nutrition.

the fact that it has ANY fat at all is exactly what puts it off as a base for shake. If you want protein synthesis to go as fast as possible why would you slow it down with any fat if you dont have to?

i dont know why you were throwing up without milk, i drink all my shakes with water.

even if you argued the case of fat free milk bc of the carbs and protein included, you would be much better off adding the carbs from maltodextrin, dextrose, or waxy maize and the protein from more whey.

BUT to each his own, if you want to have it with milk im definitely not trying to stop you, but i wanted to let the threadstarter know that choice isnt the best one. thats all.

your taking it over the top arnt you ?

almost everyone has a protein shake with milk, its fine, has barley any fat and you can get fat free. milk is absloutley fine, in fact milk is good for you, everyone know milk is good for muscles and the bones , milk is fine,

''milk has protein, yes. but milks protein is casein (slowest absorbing form of protein).'' SO, isnt that an added bonus, water offers no protein at all? he can have a drink and a milk protein shake, if its slow absorbing it is not a bad thing, the whey is fast absorbing and the milk is slow absorbing, its all good.

[mkm88414]

your taking it over the top arnt you ?

almost everyone has a protein shake with milk, its fine, has barley any fat and you can get fat free. milk is absloutley fine, in fact milk is good for you, everyone know milk is good for muscles and the bones , milk is fine,

''milk has protein, yes. but milks protein is casein (slowest absorbing form of protein).'' SO, isnt that an added bonus, water offers no protein at all? he can have a drink and a milk protein shake, if its slow absorbing it is not a bad thing, the whey is fast absorbing and the milk is slow absorbing, its all good.

ok i told myself i wasnt going to post on this thread anymore but i cant stand not saying anything when someones trying to prove me wrong

you can't just say things like "almost everyone has a protein shake with milk" bc you don't know almost everyone and their workout nutrition. everyone i know takes their protein with water but im not going to go off and say almost everyone who works out drinks it with water.

you can definitely argue that milk is good for you and many would agree, im not debating that, im saying milk as the base for your pwo drink interferes with the purpose of a pwo drink

if you had read my entire post a little bit more in depth you might have realized that i said you would be better off adding more protein from whey than taking any benefit from added casein. casein just isnt optimal pwo. outside of the pwo window though, casein is optimal. is extra protein from casein beneficial? maybe. is extra protein from whey even better? definitely.

it's not just the fat content of milk that interferes with absorption rate, it's also the lactose in it. your GI has to secrete the lactase enzyme to break down lactose just to make the nutrients in milk usable, this inevitably slows down protein synthesis which you want to be going as fast as possible inside your pwo window. Everyone has different tolerancy to lactose, but that also means that everyone has some degree of intolerancy to it no matter how small.

if you don't believe me though read this excerpt from Dr. John Berardi CSCS

"The key here, though, is that such a huge % of the population has problems with milk. As a result, recommending it en masse is irresponsible, in my opinion. From GI problems to overblown immune responses, mucous build up, etc. these adverse reactions to milk can kill performance and actually negatively impact your health. Further, there are plenty of data to suggest that milk is now loaded with hormones and pesticide residues that can also have adverse effects on the body. So I’m concerned about ALL milk lately. In the end, unless you’re 100% ok with milk and have no adverse reactions, I recommend choosing a different post exercise option. "

now THIS is my last post, dont bother trying to prove me wrong anymore mr tricky, i wont respond.

[Natterner]

im a vegan

eat kale,mustard greens..romaine etc

protein is amino acids and dark leafy greens have all 22 amino acids and more of them than a shake...1: whey powder etc contains animal aminos... 2 dead animal flesh IE cooked fish...steak... chicken etc has no aminos..they all got killed when you cooked them..so you are eating dead rotting flesh with no nutrients...do you eat hair to grow hair?....

green leafy vegatables-

hemp protein powder with almond drink... dairy free( IE cow puss..snot..feces free) milk has casein...which will give you an intestinal cancer.

to the dude above me...nah milk is not meant for human consumption...calfs are fed pasteurized milk and they die...

[Rafael Benitez]

Eat some grilled fish masala with veg instead.

[itwasluck]

im a vegan

eat kale,mustard greens..romaine etc

protein is amino acids and dark leafy greens have all 22 amino acids and more of them than a shake...1: whey powder etc contains animal aminos... 2 dead animal flesh IE cooked fish...steak... chicken etc has no aminos..they all got killed when you cooked them..so you are eating dead rotting flesh with no nutrients...do you eat hair to grow hair?....

green leafy vegatables-

hemp protein powder with almond drink... dairy free( IE cow puss..snot..feces free) milk has casein...which will give you an intestinal cancer.

to the dude above me...nah milk is not meant for human consumption...calfs are fed pasteurized milk and they die...

I could eat a butt load of dark leafy greens and it wouldn't even compare to the amount of protein in PROTEIN powder.

Chicken has no nutrients what so ever? Wow. Yea no nutrients, just a lot of protein, but that doesn't count as a nutrient according to you. Heh.

Casein gives you intestinal cancer? What about all those thousands and thousands of bodybuilders that drink a gallon of milk + casein protein EVERYDAY and still do not have any signs of cancer.

As for milk not being meant for human consumption. Calfs? You're comparing humans to calfs? Maybe it's not meant for CALF consumption. I've never heard of someone dying from milk.

Sorry to also add, but how many VEGAN bodybuilders do you know?
Now, how many omnivore ones?
Enough said.

[Rafael Benitez]

Natural proteins are always better. Especially from the sea.

[Natterner]

I could eat a butt load of dark leafy greens and it wouldn't even compare to the amount of protein in PROTEIN powder.

Chicken has no nutrients what so ever? Wow. Yea no nutrients, just a lot of protein, but that doesn't count as a nutrient according to you. Heh.

Casein gives you intestinal cancer? What about all those thousands and thousands of bodybuilders that drink a gallon of milk + casein protein EVERYDAY and still do not have any signs of cancer.

As for milk not being meant for human consumption. Calfs? You're comparing humans to calfs? Maybe it's not meant for CALF consumption. I've never heard of someone dying from milk.

Sorry to also add, but how many VEGAN bodybuilders do you know?
Now, how many omnivore ones?
Enough said.

i dont understand the reason for the sarcasm...you act like i slapped your mother...check yourself


1-about the green leafy vegatables..do you know how many grams of aminos 1 serving of kale has???

2-chicken has no nutrients...its dead...protein is a nutrient...but what is protein...like i said...do you eat hair so you can grow more hair?..protein is amino acids..which are plentyful in green leafy vegatables...why do you think protein supplements are full of aminos...thats what builds muscle not whey...

casein does give you cancer...since most body builders arent that old...it wont show up...

on the calfs..let me elaborate....human females lactate...therefore human babies are supposed to be nourished by their mothers milk...cows lactace..therefore calfs are supposed to be nourished by their [mothers milk....do calfs ask more human women to give them breast milk??? how assinine is it for humans especially GROWN humans to be drinking cow milk thats meant for baby cows..

I do know vegan bodybuilders..met some at a raw foods festival last year...they werent bulging like these dudes on espn it looked more natural...

[itwasluck]

i dont understand the reason for the sarcasm...you act like i slapped your mother...check yourself


1-about the green leafy vegatables..do you know how many grams of aminos 1 serving of kale has???

2-chicken has no nutrients...its dead...protein is a nutrient...but what is protein...like i said...do you eat hair so you can grow more hair?..protein is amino acids..which are plentyful in green leafy vegatables...why do you think protein supplements are full of aminos...thats what builds muscle not whey...

casein does give you cancer...since most body builders arent that old...it wont show up...

on the calfs..let me elaborate....human females lactate...therefore human babies are supposed to be nourished by their mothers milk...cows lactace..therefore calfs are supposed to be nourished by their [mothers milk....do calfs ask more human women to give them breast milk??? how assinine is it for humans especially GROWN humans to be drinking cow milk thats meant for baby cows..

I do know vegan bodybuilders..met some at a raw foods festival last year...they werent bulging like these dudes on espn it looked more natural...

1) You were saying they had more protein than protein powder, I was saying they don't have more protein, never said anything about amino acids. (Carnitine, Arginine, Luecine, etc etc.) You may not find the amino acids you are looking for in vegetables.

2) You don't see people eating a bunch of green leafy vegetables to get huge do you? You see steaks, chicken, tuna, etc etc. You don't eat hair to grow hair, but you eat protein to build/repair muscle. Which steak, chicken, tuna, etc etc just so happens to have a good amount of protein.

It is meant for the calfs to grow. Just because they drink it doesn't mean we shouldn't. Calfs grow to be huge cows from drinking their mom's milk and eating grass. I wonder which one it is.

How can muscle look more natural? I can understand if they are using steroids, but i'm talking about all natural bodybuilders that eat meat etc etc but don't take steroids. Compare them to vegan ones.