3

votes

Post-Workout Shake Perfection. What's Your Blend?

Answered on August 19, 2014
Created September 02, 2012 at 9:10 PM

This thread isn't to debate whether post-workout shakes are optimal. That's a whole other debate and there are plenty of threads on it already. This is specifically to answer these things below...

  1. What makes up your perfect post-workout shake?
  2. Macronutrient-ratio of the shake?
  3. How long after training do you wait to consume it?
  4. Do you add any supplements in it?

For me...here's my routine as of late.

  1. 1 scoop of Whey protein, half a large sweet potato and half an orange
  2. Around 30 grams of carbs, 25 grams of protein
  3. Around 10-15 minutes, enough time to throw it in the blender and mix
  4. 5 grams of BCAA and 5 grams of L-Glutamine

Lets hear your PWO blends.

68294383ced9a0eafc16133aa80d1905

(5795)

on September 19, 2012
at 12:38 AM

I got a great deal on some local, raw honey at the farmer's market this weekend. Tomorrow I'm planning a 75-minute, 35-set Kettlebell workout and am going to throw it in the PWO shake. I'm thinking 2 scoops of Whey protein, 5 g of BCAA, 3 raw eggs and 1.5 tbsp of honey.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on September 08, 2012
at 05:37 PM

interesting what you say about the plant proteins. I sometimes use Rainbow Light brand protein energizer (made with brown rice protein) mixed with unsweetened almond milk on rest days and do find that it keeps hunger at bay. It may have something to do which the excellent blend of herbs in it though too.

4c9ce32229b4c1be9cccf01e141cdb66

(85)

on September 04, 2012
at 08:43 PM

soccer! and not goalkeeper, I play defensive midfield. the stats are great genetics more than hard work though.

9bd33dab06ad6696b1b6a06aed818f05

(659)

on September 04, 2012
at 04:35 AM

What sport do you play Nick? At 6'6 and 230 under 7% your a rig, congrats on those stats alone!

98266ae0c87836d4bb714b6d31cacbf9

(1632)

on September 03, 2012
at 05:18 AM

I just started having it two months ago, I love it! I live in dubai, it's such a hassle to obtain organic produce or it's just way to expensive and not worth it. But i live really close to this farm and the owner is super nice, so i get delivered every 2/3 days. Hassle free :)

68294383ced9a0eafc16133aa80d1905

(5795)

on September 03, 2012
at 03:47 AM

I'd love to incorporate raw milk more often. Unfortunately, it's very difficult to come by here in Ohio. It's a perfect PWO addition!

Medium avatar

(2338)

on September 02, 2012
at 09:53 PM

sorry didnt follow the guideline for this at all... lol

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12 Answers

2
98266ae0c87836d4bb714b6d31cacbf9

on September 03, 2012
at 03:43 AM

1) 2 glasses of Raw Milk, 2 egg yolks, banana, handful of almonds. This is my staple but i usually experiment with a few different ingredients such as avocado,cinnamon,dates,coconut milk,coconut oil, various berries. 2)No idea :p 3) Straight after my workout, so about 5-10 minutes. 4) I used to put in some creatine but not anymore.

68294383ced9a0eafc16133aa80d1905

(5795)

on September 03, 2012
at 03:47 AM

I'd love to incorporate raw milk more often. Unfortunately, it's very difficult to come by here in Ohio. It's a perfect PWO addition!

98266ae0c87836d4bb714b6d31cacbf9

(1632)

on September 03, 2012
at 05:18 AM

I just started having it two months ago, I love it! I live in dubai, it's such a hassle to obtain organic produce or it's just way to expensive and not worth it. But i live really close to this farm and the owner is super nice, so i get delivered every 2/3 days. Hassle free :)

1
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on September 05, 2012
at 12:50 AM

1 scoop optimum nutrition double chocolate
1/4 cup frozen blueberries
10oz whole milk
10oz water
spoonful almond butter

1
531b053b68e92ac509fc1544f88dc103

(1205)

on September 03, 2012
at 01:04 AM

I tend to mix a scoop of organic whey protein with a scoop of rice & hemp protein plus a banana for taste. I also add a 5g scoop of combined BCCAA and l-glutamine. On rest days I'll only take the plant proteins as not to spike my insulin unnecessarily and keep my system alkaline. I find the plant proteins keep my hunger down. I also eat meat all throughout the day and focus on wild salmon for healthy fats.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on September 08, 2012
at 05:37 PM

interesting what you say about the plant proteins. I sometimes use Rainbow Light brand protein energizer (made with brown rice protein) mixed with unsweetened almond milk on rest days and do find that it keeps hunger at bay. It may have something to do which the excellent blend of herbs in it though too.

0
Fa31aa9f354625c33c0807379c584d65

on September 08, 2012
at 05:47 PM

  1. One scoop of chocolate whey, 1 egg, 1 tablespoon of coconut oil, half a banana, 1 tablespoon of raw honey, 1 heaping tablespoon of almond butter, and about 5 ice cubes.

You seriously may break down in tears this is so good.

  1. Good

  2. Right after my post workout cold shower (about 20 min)

  3. No supplements

68294383ced9a0eafc16133aa80d1905

(5795)

on September 19, 2012
at 12:38 AM

I got a great deal on some local, raw honey at the farmer's market this weekend. Tomorrow I'm planning a 75-minute, 35-set Kettlebell workout and am going to throw it in the PWO shake. I'm thinking 2 scoops of Whey protein, 5 g of BCAA, 3 raw eggs and 1.5 tbsp of honey.

0
1edb06ded9ccf098a4517ca4a7a34ebc

on September 08, 2012
at 05:27 PM

I do not do this year round, but for short periods I think I've perfected my own little lean mass gainer concoction. Add this in when you are doing hypertrophy workout phases.

Fast Lean Muscle Gainer In a blender to be consumed immediately post workout: - 1-2 scoops of your favorite protein powder blend (20-40g protein) - 1-1.5 scoops of waxy maize starch (30-40g starchy carbs) - 1-2tsp honey (6-10g sugar/fructose containing carbs) - 1-2tsp MCT oil (4.5-9g easily assimilated fats) * to be taken with 150g r-ALA, 50mg coq10 ubiquinol, and 500IU vitamin D3

Enjoy and be prepared for unparalleled muscle recovery and lean mass acquisition with minimal to no addition of body fat.

When I'm not consciously trying to gain, I just do real foods cottage cheese (Friendship, no-salt added has the highest protein/carb ratio I know of) and a serving of fruit. No need to overcomplicate things when you're just maintaining. I do always take this with the same supplements as mentioned earlier (r-ala, coq10 ubiquinol, and d3)

0
62fafa8cb15af7c562fa8c270f7b6174

on September 04, 2012
at 11:54 PM

1 cup raw milk kefir, grain fermented 24 hours. 1 cup raw milk kefir, grain fermented 24 hours, 24 hour secondary ferment. 1/2 cup blueberries optional. Blended and refrigerated during the day.

I drink this within the hour after my lunchtime power lifting workouts, after trail runs, basically every day for the past 6 months. Previous I was drinking coconut water and 'One World Whey' protein and gaining too much weight.

0
7e1433afbb06c318c4d90860d493c49d

(5959)

on September 04, 2012
at 02:31 PM

Base: a few ounces of coconut milk, water, scoop of pure, cold-filtered whey protein isolate

Flavor: fruit juice concentrate or cocoa powder, instant coffee, and maple syrup

0
B12561b04f6ea052f198915c2017fd8b

on September 04, 2012
at 02:19 PM

Mine is:

1 cup of milk 1 scoop of unflavored whey protein isolate Half a banana a few teaspoons of unsweetened cocoa powder Ice

Sometimes I'll add additional BCAAs

0
336c383a3c4d28652d7ab888c79108a3

on September 04, 2012
at 01:38 AM

Two choices for me

1) 1 can full fat coconut milk with 2 bananas and either a cup of frozen blueberries or 1 cup of frozen strawberries, 1 scoop of protein powder

OR

2) 12 ounces of raw grass fed ground beef with mustard and 1 cup of sweet potato/yams mashed with some butter and sea salt

0
4c9ce32229b4c1be9cccf01e141cdb66

on September 03, 2012
at 12:52 AM

I'm an athlete and usually have a strength/power type workout in the morning as well as a long skill session in the afternoon/evening. Hence recovery after the first workout is pretty critical.

For me the perfect post-workout plan usually is to throw down a can of coconut water (~25 g carbs) within 5 - 10 min with 5-10g of BCAA in it. I mix in some magnesium glycanate as well to calm my nervous system so that I can be fresh for workout number two. Within 20 - 30 min I make sure I eat a big meal of dead animal flesh, and sweet potato. I usually find this sufficient particularly because I've taken 10-15 g of BCAA before the workout. After the skills session I usually just eat a meal, no other nutrition/supplements.

Unfortunately protein powders always give me acne, which I take to be a bad sign so I avoid them BUT I really wish I could tolerate them better. I think they would be super useful.

I should add that I am 6'6", 230lbs, sub 7% bodyfat and my goals at this point are just performance. I think that affects my answer to the question.

4c9ce32229b4c1be9cccf01e141cdb66

(85)

on September 04, 2012
at 08:43 PM

soccer! and not goalkeeper, I play defensive midfield. the stats are great genetics more than hard work though.

9bd33dab06ad6696b1b6a06aed818f05

(659)

on September 04, 2012
at 04:35 AM

What sport do you play Nick? At 6'6 and 230 under 7% your a rig, congrats on those stats alone!

0
Medium avatar

(2338)

on September 02, 2012
at 09:53 PM

about 100g carbs from white potatoes, 35-40g protein from carnivor protein powder. after a couple hours some chicken with sweet potatoes or some other meat and starch combo.

Medium avatar

(2338)

on September 02, 2012
at 09:53 PM

sorry didnt follow the guideline for this at all... lol

0
A2c38be4c54c91a15071f82f14cac0b3

(12682)

on September 02, 2012
at 09:39 PM

I tend to change my routine a lot, but this has been my go to for a while:

  1. A tall glass of orange juice, about a teaspoon a creatine added. I eat some meat (usually leftovers) or eggs along with this.

  2. About 30-40 grams of carbs, about 10-20 grams of protein. Usually some fat from the meat/eggs, but not very much really.

  3. Pretty soon, 5-10 minutes, unless I need to cook the meat or eggs, in which case double that.

  4. Sometimes I add some glutamine and/or baking soda, but more often than not I don't.

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