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Good PWO shake/meal: goal - building muscles and recovery

Answered on August 19, 2014
Created May 23, 2013 at 11:49 AM

I've been looking for a good PWO quick liquid meal for my husband as I don't want him taking conventional protein shakes. What should I include? He leaves the house in the early morning and will be working out late in the evening after work. The gym as over an hour away from home, so he needs something portable and convenient to drink/eat in the gym. He doesn't like sweet potatoes. And I will be the one preparing the shakes/snacks, so needs to be easy and quick to make and inexpensive. We have access to grass-fed raw milk and quality pastured eggs. His goal is recovery and building muscles, he doesn't need to lose weight. Many thanks.

A8dc0864e48ea2e8368b7a93f06dd850

(115)

on May 23, 2013
at 08:27 PM

Lasting all day is not a problem, there's a fridge at work :)

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on May 23, 2013
at 03:52 PM

@Desmond. I did pro complex for a while. It never sat well in my stomach, so I switched back to gold standard. It's a great product if it works for oyu.

86c97b2779feab3c330f5e1c5fea7e25

(2312)

on May 23, 2013
at 03:16 PM

@Albert83BCM you should try ON Pro Complex...has a combo of whey and egg protein AND has L-GLutamine in there. It's just a more complete protein (a little bit pricier) but saves on the Glutamine

048dd52752c45129c1212bfffb37ca72

(3150)

on May 23, 2013
at 12:32 PM

I also take ON Whey Gold plus a teaspoon of L-Glutamine, iI have tried many things but now I'm currently sticking to this.

Cf08ad26759fdd206a2c9f9385080a57

(995)

on May 23, 2013
at 12:06 PM

If he's not into the paleo no-dairy thing or low carb, I'd go whey + banana + mango + orange + kiwi + ice. I used to get a "Sunny Day w/ whey" pretty often.

  • A8dc0864e48ea2e8368b7a93f06dd850

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4 Answers

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1
Ebb10603524dd22621c1155dd7ddf106

(19150)

on May 23, 2013
at 01:00 PM

Why the desire to drink a shake/meal? Many people do for convenience, but there are much better whole food options -- if you are able to figure out the particular logistics and timing you have to deal with.

Does he have access to a fridge at work? If so, any possible meal you could conceive of making him that will keep for 1 hour or so between work and the gym should work out great.

Besides a standard, paleo cooked dinner in a box, he could keep something in the fridge at work that just takes microwaving to cook. For example, my PWO breakfast is 3 large chicken sausages and a large plantain. The chicken sausages are precooked (as they are chicken), so just take microwaving; the plantain is best cooked in the microwave, in my humble opinion. :-)

Finally: pouched salmon. I'm a huge fan. I eat once 5oz pack a day between breakfast and lunch (I'm mass gaining at the moment) - very convenient.

If he doesn't have access to a microwave, and doesn't like pouched or canned fish, things become more difficult. In this case, the best powdered protein concentrate or isolate is a good option for getting some food into him, but frankly, shakes are just not that satiating. If the gym is an hour away, it would probably be worth it, though. Stick to whey, beef, or egg protein concentrate or isolate sources.

I really believe he should stick to whole, real food options, but if he insists, a shake can totally work.

1
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on May 23, 2013
at 12:20 PM

What's wrong with conventional protein shakes? I use optimum nutrition's gold standard whey. Two scoops into a blender cup and then fill it up with water at the gym. If I have more time I add some nut butter and blueberries and blend.

Given the fact that you want it to last all day, whey is the best way to go.

You could also do a trail mix of sorts.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on May 23, 2013
at 03:52 PM

@Desmond. I did pro complex for a while. It never sat well in my stomach, so I switched back to gold standard. It's a great product if it works for oyu.

A8dc0864e48ea2e8368b7a93f06dd850

(115)

on May 23, 2013
at 08:27 PM

Lasting all day is not a problem, there's a fridge at work :)

86c97b2779feab3c330f5e1c5fea7e25

(2312)

on May 23, 2013
at 03:16 PM

@Albert83BCM you should try ON Pro Complex...has a combo of whey and egg protein AND has L-GLutamine in there. It's just a more complete protein (a little bit pricier) but saves on the Glutamine

048dd52752c45129c1212bfffb37ca72

(3150)

on May 23, 2013
at 12:32 PM

I also take ON Whey Gold plus a teaspoon of L-Glutamine, iI have tried many things but now I'm currently sticking to this.

0
Ca2c940a1947e6200883908592956680

(8574)

on May 23, 2013
at 01:10 PM

You answered your own question: milk + eggs. You have a nice insulin spike from the leucine, lactose and top quality protein. Throw in a couple of bananas and your set to go. 20g protein, 50g carbohydrate, 20g fat. Keep things separate, and just blend when he gets there. Magic bullet perhaps.

0
2edfcc5c8044bbb4f22ba6ea4289f592

(1398)

on May 23, 2013
at 12:52 PM

If you don't have any issues with whey, I see no reason the average person shouldn't have a high quality whey protein in their cupboards. While ideally we want nutrition to come from whole foods, the convenience factor of whey is awesome. For postworkout I believe you should keep fat minimal and make the shake largely whey protein and a fast acting carb source (preferably glucose). I personally bought 10 pounds of dextrose for $20. 25g of whey + 50g of dextrose sipped during/after my training = hardly ever sore (except after widowmaker squats). Especially if losing fat is no concern, a blend of whey+ dextrose would be ideal. Some other things to include to maximize recovery and muscle growth would be creatine and leucine (I use 10g of each).

If you really don't want to use protein powders, than large quantities of grass fed milk are perfect. Milk turns small mammals into large mammals and is perfect for post workout. It is a good mix of a complete protein, sugar, and some saturated fat which will support test levels. I would suggest him just to down a liter (or more) after training and that should go a long way towards recovery and muscle building. Now I definitely wouldn't suggest he drink this during training, as I don't know anybody who could handle that, even if it is raw grass fed milk.

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