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    Thread: Post-Workout Drink

    1. #1
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      Default Post-Workout Drink



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      Post-Workout Drink

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      Part One: Carbs, Protein, and Fat

      by Gary F. Zeolla

      The consumption of nutrients immediately post-workout is absolutely essential. It helps the body recover from a grueling workout, replenish glycogen stores, repair muscle tissue, reduces post-workout soreness, raises testosterone and growth hormone levels, and reduces cortisol levels.

      And the sooner nutrients are consumed and absorbed, the sooner the body can go from a catabolic (muscle destroying) state to an anabolic (muscle building) state. It is for this reason that a liquid meal is preferred to solid food. With a drink, one can put the dry ingredients into a bottle, and mix it with water and drink it immediately after a workout. And a liquid meal is digested and absorbed quicker than a solid foods meal.

      But what should the post-workout drink contain? There are many commercial "recovery" drinks available. But I have never found one that I particularly like. So I have spent a lot of time researching and experimenting on myself as to what ingredients are best for the post-workout drink. So in this two-part article, I will discuss what I have found works best.

      Carbohydrate Source

      The body's main priority post-workout is to replenish glycogen stores. The body stores glycogen in two places: in the liver and in muscle tissue. Of these two, the muscles can store a far greater amount, 250 to 400 grams, while the liver can only store about 100 grams. Moreover, it is primarily muscle glycogen that is depleted during a workout.

      So the goal post-workout more specifically is to restore muscle glycogen. The body will even break down muscle tissue for this purpose if carbohydrates are not available. For this reason, it is vital to include carbohydrates in the post-workout drink. But what form of carbs is best for this purpose?

      Post-workout is the one time that high-glycemic carbs are preferred. This term refers to carbs that are high on the glycemic index. This is a measure of how quickly a food raises blood sugar and hence insulin levels. Normally, it is best to eat lower glycemic foods so as not to initiate an insulin spike. But post-workout, the exact opposite is true. The elevated insulin levels will help to drive nutrients into the muscle cells.

      Moreover, speed is of the essence. It is vital to get the carbs to the muscle cells as quickly as possible. And again, high-glycemic carbs are preferred to lower glycemic carbs for this purpose.

      Usually, when one thinks of high-glycemic carbs one thinks of simple sugars. However, most simple sugars would not be beneficial to consume post-workout. Non-beneficial sugars would include fructose, sucrose, and lactose.

      As for the first, fructose ("fruit sugar") is very low-glycemic as compared to other sugars. So it is not digested quickly and does not significantly raise insulin levels. Moreover, fructose cannot be used by the body to restore muscle glycogen. What this means is that fruit juice is not a good source of carbs for the post-workout drink.

      As for sucrose ("table sugar"), it is a disaccharide consisting of one molecule of fructose and one of glucose. So sucrose is half fructose. And again, fructose cannot be used to restore muscle glycogen. And half of your carbs from fructose would not be beneficial.

      So foods high in sugar (sucrose) content or high in high fructose corn syrup content like soda would not be beneficial post-workout. So the need for high glycemic carbs post-workout does not give the exerciser an excuse to consume junk food post-workout. You won't be doing your body any good, nor will you be giving it what it needs.

      As for lactose ("milk sugar"), its glycemic rating is moderate, higher than fructose but lower than sucrose. It is also a disaccharide constituting of one molecule of galactose and one of glucose. So it is half galactose. And again, galactose can be used by the body to restore liver glycogen but not muscle glycogen. So again, in small amounts it might be okay, but it should not be the primary carb. What this means is that milk would not be a good source of carbs post-workout.

      So what would be good sources? Complex carbs like those found in breads and cereals can be used to restore muscle glycogen. And at other times, complex carbs are the best source of carbs. However, post-workout, healthy carb containing foods like whole grain breads and cereals would not be good.

      The fiber in such foods would delay digestion. For this reason, the glycemic rating of unrefined complex carb foods is usually low to moderate. And even refined breads and cereals, with their moderate glycemic rating, would take too long to digest. And again, a liquid post-workout drink would be better than solid foods.

      So what that leaves as the main options are dextrose and maltodextrin. Dextrose is simply the name for glucose that has been derived from corn. Glucose is the body's primary energy source, and the form in which carbs must be converted into to be used to create glycogen.

      Moreover, dextrose can be absorbed directly through the gut into the bloodstream. And with this rapid absorption, it raises blood sugar and insulin levels faster than any other carb. And since it is already in the form the body requires, it can be used immediately for glycogen replenishment.

      Maltodextrin, on the other hand, is actually a complex carb. But its molecular chain is shorter than other complex carbs. Moreover, it is consists of loosely bonded glucose molecules. And like dextrose, maltodextrin is absorbed directly through the gut. So it raises blood sugar and insulin levels as much as dextrose does.

      However, before maltodextrin can be utilized, it must first pass through the liver for the bonds between the glucose molecules to be broken down. So the rate at which it is used for glycogen replenishment is slower than with dextrose. However, because it is metabolized slower, there will not be as quick of a drop of insulin and blood sugar levels as with dextrose.

      My Experience with Different Carbs

      As for myself, when I first started lifting weights again I used orange juice in my post-workout drink. My reason for doing so was because I normally try to avoid foods high in "empty calorie" sugar. So I figured that along with carbs, at least the OJ also contained some helpful nutrients like potassium and vitamin C.

      But then I did research like the above showing that fructose was not good at restoring muscle glycogen, so I switched to maltodextrin. And after a few workouts I found I was able to get through my workouts a lot faster, and I wasn't as tired post-workout. So what I believed was happening was my body was now able to store greater amounts of glycogen. As a result, I was not dragging through my workouts like I had been.

      As evidence of this, in the first couple of weeks of using the maltodextrin I gained a little over a pound, but then my weight leveled off. Since glycogen holds three times its weight in water, this made sense. Greater glycogen stores meant my body was retaining more water. But once the glycogen stores were saturated, the weight gain stopped. So the weight gain was not due to an increase in fat and was actually a good thing.

      But then I read on a Web page that it was best to use a 50/50 mixture of dextrose and maltodextrin. So I tried that for about a month. During that time, I gained a couple of pounds. But this time it didn't look like the weight gain was stopping.

      I also noticed that I simply could not eat as much as I was always feeling "stuffed." So I was eating less but still gaining weight. And with the way my clothes were fitting, it was obvious that this weight gain was due to fat, not muscle or glycogen. It just seemed like my metabolism had slowed down. Meanwhile, I began dragging through my workouts again.

      So I stopped using the dextrose and went back to using just maltodextrin. And after just one workout I could just "feel" my metabolism increase. I was hungry for the first time in weeks and began eating more, but at the same time I began losing weight. My energy levels during my workouts increased once again, and it only took a couple of weeks to lose the two pounds I had gained.

      I'm not exactly sure what happened. All I can figure is that the dextrose was getting into my system too quickly. My body simply could not create glycogen that quickly, so the dextrose was being stored as fat. Moreover, the rapid raise and then drop in blood sugar and insulin levels was stopping the fat burning effect of my workouts and putting me into a "fat-storing" mode. It is for this very reason that simple sugars as a rule should be avoided. The resultant blood sugar and insulin "roller coaster" increases fat storage.

      Meanwhile, maltodextrin raises blood sugar and insulin levels quickly, but since it needs to pass through the liver before being utilized, the levels do not drop so quickly. They remain elevated for a longer period of time. Moreover, as the bonds are broken between the glucose molecules, the glucose is released at a slow enough pace by the liver for the glucose to be fully used for muscle glycogen replacement.

      At least, that's the best that I can figure it out. But whatever was happening, one thing is certain; I will stick with maltodextrin and avoid dextrose post-workout. So my basic recommendation is now to use maltodextrin for the carb source in a post-workout drink.

      For further details and another option for the carb source, see the article Carbs and Glycogen.

      Protein Source

      After carbs, the next most important ingredient to include in a post-workout drink is protein, for a couple of reasons. First off, the consumption of protein with the carbs actually increases the rate of glycogen formation. And secondly, the body's second priority post-workout is to begin to repair the muscle tissue that was torn down during the workout. And for this, the body needs amino acids.

      And again, the quicker the protein can be deliver to the muscles cells the sooner this repair process can begin. So again, whole food sources of protein would not be ideal. It simply takes too long for the body to break down foods like meat or chicken. So the ideal protein source would be a protein powder. Mixed with water, this liquid protein source will be digested quickly.

      However, different types of protein powders are digested at different rates. Casein is digested at a very slow rate, while egg and soy proteins are digested at a moderately slow rate. So none of these would be ideal. However, whey protein is digested at a very fast rate. So whey is the ideal protein to be used post-workout. That's simple enough.

      However, there are different kinds of whey. And each is digested at a different rate. Whey concentrate is the slowest, whey isolate is next, while hydrolyzed whey is digested the quickest. So hydrolyzed whey would sound like it would be the best to use. And yes, it would be wise to include some hydrolyzed whey to start the repair process as a quickly as possible. However, using all hydrolyzed whey would not be so wise.

      The reason would be similar to my experience with the dextrose above. The amino acids would get into the system all at once and thus too quickly to be fully utilized. So a mixture of hydrolyzed whey, whey isolate, and whey concentrate would be best. In this way, some protein would get into the system very quickly, but then more would be relapsed over a period of time.

      Specifically, hydrolyzed whey is digested within 10-30 minutes; whey isolates are digested within about 30-50 minutes, and whey concentrate in about 50-80 minutes.

      My Experience with Different Proteins

      At one time I used Jarrow Formulas American Whey in my post-workout drink. And I do think it is a high quality whey protein. However, it is solely whey concentrate. Also, I always felt a little bit "bloated" when I used it. So I switched to Optimum's 100% Whey. It is a mixture of hydrolyzed whey, two kinds of whey isolates, and whey concentrate. It also contains digestive enzymes. And I have found that this protein seems to digest more easily than the pure whey concentrate did. So I plan on sticking with it.

      But it should be noted that Optimum makes two kinds of 100% Whey, the original version and a natural version. The former uses the artificial sweetener acesulfame and artificial flavorings and colorings while the latter uses fructose and only natural flavorings. Personally, I try to avoid artificial food ingredients as much as possible, so I prefer the natural version.

      As indicated above, fructose is not a good carb for replenishing muscle glycogen stores. But it can be used to replenish liver glycogen. So the couple of grams of fructose in the natural version is not problematic and might even be beneficial. But any more fructose than this should be avoided.

      Amounts and Ratio of Carbs and Protein

      So how much carbs and proteins should be included in a post-workout drink? Below are three different recommendations I have seen:

      Carbs: 0.4-0.8 grams/ kilogram of bodyweight
      Protein: 0.2-0.4 grams/ kilogram of bodyweight

      Carbs: 5 grams/ 10 pounds of bodyweight
      Protein: 5 grams/ 20 pounds of bodyweight

      Carbs: 0.25-0.50g/lb of lean body mass
      Protein: 0.25-0.30g/lb of lean body mass

      Lean body mass is equal to bodyweight minus (bodyweight times %body fat). A rough estimate of your body fat percent can be found out by using a Tanita Body Fat Scale.

      That said, once one does the calculations, the amount of recommended carbs and protein for these three formulas are not that different. And the ratio of carbs to protein is between 1:1 to 2:1. But it should be noted that these recommendations are for strength athletes. For endurance athletes, the recommended ratio of carbs to protein is generally higher, up to 4:1.

      Fat Source

      Most authorities recommend that only carbs and protein should be consumed post-workout; fat should be avoided. The reason for this recommendation is that fat can slow digestion, but the body needs the carbs and protein as soon as possible.

      However, this recommendation ignores one simple fact--fat is needed by the body to produce testosterone and other hormones. And post-workout, the body is scrambling to keep testosterone levels from dropping too low due to the rise in cortisol levels (the two hormones exist in a see-saw fashion; as one rises the other drops, and vice-a-versa). So providing fat to the body post-workout will aid in keeping testosterone levels from dropping too much and cortisol levels from rising too much.

      But not just any kind of fat will do. Only saturated fatty acids (SFA) and monounsaturated fats acids (MUFA) raise testosterone levels. Polyunsaturated fatty acids (PUFA) do not. Also, as with carbs and protein, fat in a liquid form will be easier to digest than fat in solid form. So the best form of fat to consume post-workout would be one in liquid form that contains SFA and/ or MUFA, but a minimum of PUFA.

      Heavy whipping cream would fit this bill. It contains about twice as much SFA as MUFA and only negligible amounts of PUFA. Olive oil would be another possibility. It contains mostly MUFA and only small amounts of SFA and PUFA.

      Similar to this is high oleic safflower oil and high oleic sunflower oil. Both are also mostly MUFA. But be sure they are the high oleic versions. More commonly available for both (especially sunflower oil) are the high linoleic versions, which are mostly PUFA. Canola oil and peanut oil would be two additional possibilities. Both also contain mostly MUFA, but they contain somewhat higher levels of both SFA and PUFA than olive oil. Almond oil, hazelnut oil, macadamia nut oil, and avocado oil are other possibilities. These are mostly MUFA, but these are hard to find and more expensive.

      So which of these is best? The heavy whipping cream contains fat almost solely in the forms that aid in testosterone production. And without a doubt, it tastes the best in a post-workout drink. Using it makes the post-workout drink taste like a milkshake. However, despite being beneficial for testosterone levels, SFA have a major drawback; excessive amounts can raise the risk of heart disease.

      Olive oil would be almost as good as cream for raising testosterone levels. Its levels of PUFA is only slightly higher than that of cream. And its high MUFA means it reduces the risk of heart disease. However, olive oil does not taste good in a post-workout drink, unless you can "cover-up" the taste with the other ingredients. Both canola oil and peanut oil taste pretty good in a post-workout drink But their higher amounts of PUFA leaves them less desirable for raising testosterone levels. But canola oil is high in Omega 3 fatty acids, which reduce cortisol levels. This indirectly can lead to higher testosterone levels.

      Almond, hazelnut, macadamia nut, and avocado oil are all good, but as indicated, expensive and hard to find. The high oleic versions of safflower and sunflower oil would work well, if you can find them. Moreover, any of these oils would have an advantage over cream in that they do not require refrigeration.

      Another good option is Nature’s Way MacNut Oil. This is macadamia nut oil. It is higher in healthy, testosterone-raising monounsaturated fats than any of the other oils listed above. Plus it is unrefined. This means it still contains all of the naturally occurring antioxidants in the oil. This will further aid in recovery. And it is organic to boot. Unfortunately, unrefined nut oils tend to be rather expensive, but this MacNut Oil can be ordered at almost 1/3 off from VitaCost . But if this is still too expensive, then any of the above oils will do.

      Another option would be to use natural peanut or almond butter. But this requires the use of a blender or Vitamix. So if you can only use a shaker cup, then one of the above oils will have to do.

      Conclusion to Part One

      Liquid forms of carbs, protein, and fat are the "essential" ingredients to include in a post-workout drink. But there are many "optional" ingredients one might want to include as well. These will be discussed in part two of this article. In the meantime, maltodextrin is available from various Web sites. Optimum's 100% Whey is available from MuscleSurf. Tanita Body Fat Scales are available from Diet Power.
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      Default Re: Post-Workout Drink

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      Part Two: Optional Ingredients

      by Gary F. Zeolla

      Part One of this article looked at the importance of using a post-workout drink and of including liquid forms of carbs, protein, and fat in the drink. Maltodextrin, whey protein, and cream were stated to be the best items to use, with Optimum's 100% Whey Protein being named as a particular good source for the whey protein.

      Liquid forms of carbs, protein, and fat are the "essential" ingredients to include in a post-workout drink. And consuming a drink with just these three ingredients immediately post-workout will aid greatly in recovery from that workout. But there are many other ingredients that one might want to include in a post-workout drink that will further aid in recovery and in ones training progress in general.

      I have spent a lot of time researching and experimenting on myself as to which such ingredients work best. So I will discuss these ingredients in this second half of this article. Many of these ingredients are discussed in more details on the Web site. Follow the respective links for these discussions. Each of these ingredients is available from MuscleSurf, WebVitamins, and/or Swanson Health Products.

      Creatine

      Safe, effective, and inexpensive. These three qualities are hard to find in a supplement. But creatine fits all three of these. It is in fact the premier supplement for strength athletes. But how best to take creatine?

      Research and experience has shown that creatine is best absorbed when taken with a high-glycemic carbohydrate. I have also found that it is best absorbed post-workout. And since one should already be consuming high-glycemic carbs in one's post-workout drink, then creatine becomes an ideal ingredient to add to the drink.

      Doing so will enable the body to replenish creatine phosphate stores in the muscles cells. This should then lead to greater energy for the next workout. And I have found this to be the case.

      I mentioned in part one of this article that at one time I used orange juice in my post-workout drink, but later I switched to using maltodextrin. And when I did, I found that I had greater energy for my subsequent workouts and was able to go through my workouts at a faster pace. I stated then that it was most likely was due to greater glycogen storage. But greater storage of creatine was possibly also a factor. The maltodextrin is a better carb for increasing creatine uptake than fruit juice is.

      But how much should be used? General recommendations are for anywhere from 2-10 grams. Personally I use about 5 grams. But the reader will have to experiment to see what works best for you.

      However, one final point should be mentioned; creatine is only effective for strength athletes, those engaging in high-intensity, short-term activities like powerlifting, bodybuilding, football, or track events like the shot put or discus. It is not effective for endurance athletes.

      One point to note though, purity can be an issue when it comes to creatine. Some products can contain impurities that might lead to problems. So I would recommend sticking with pharmaceutical grade creatine products. The best such brand I have found is CreaPure, marketed by Jarrow Formulas and Swanson Health Products.

      Glutamine

      Glutamine is an often recommended ingredient to be used in a post-workout drink. There are several reasons for this. First, many find that it reduces post-workout soreness. Second, research has found that glutamine can reduce the colds and flu's that many experience as a result of the immune system being depressed from intense exercise. Third, it reduces cortisol levels. Fourth, it increase growth hormone levels. And finally, many athletes find they recover quicker with glutamine use.

      So including 5-10 grams of glutamine in a post-workout drink would be beneficial. And I have found glutamine does provide all of the above benefits. However, like creatine, quality can be a problem when it comes to glutamine. And after much experimentation, I have found that IST's Pure Glutamine or Jarrow's Glutamine works best.

      Arginine

      Arginine is another amino acid that is often recommended for use both pre- and post-workout. The main purported benefit for arginine is that it increases nitric oxide, which acts as a vasodilator, increasing blood flow to the muscles. Many report feeling a greater "pump" during and even after their workouts while using arginine. But more importantly, the increased blood flow is supposed to aid in recovery by increasing the flow of nutrients to the muscle cells.

      I used Met-Rx's Glutamine NOS (Nitric Oxide Support) for a while. It is a combination of glutamine and arginine. But for some strange reason, it seemed to make me feel fatigued. So I stopped using it and went back to using plain glutamine.

      Vitamin C

      Research has shown that taking vitamin C post-workout reduces post-workout soreness and cortisol levels. Cortisol is a catabolic (muscle-destroying) hormone that is released during and after intense exercise. So reducing it as soon as possible after a workout is imperative.

      Many vitamin C products are available. But I use one Twinlab's C-500 Caps for this purpose. I take one capsule with my post-workout drink. The Twinlab product is a high grade vitamin C product, and I've found it significantly reduces post-workout soreness and fatigue.

      Sodium and Potassium

      Sodium and potassium are electrolytes that are lost in sweat. This loss is especially significant if one is exercising in hot weather, or as I do in a gym that is not air-conditioned in the summer. Since a loss of such electrolytes can lead to cramping and other problems, replenishing them is a good idea. There are a lot of different products that can be used for a source of sodium and potassium, but I have found one of the cheapest is Morton's Lite Salt, which should be available at most standard grocery stores.

      Lite Salt is composed of half sodium chloride and half potassium chloride. It is mainly designed for those who are trying to cut back on their sodium intake. But here, I am mainly looking at it as source of both electrolytes. 1/4 teaspoon contains 290 mg of sodium and 340 mg of potassium.

      I have found a 1/4 teaspoon much made me too thirsty afterwards. So I only use 1/8 teaspoon, and I only use it when it in the summer months and then only when it is particularly hot. I don't feel it is necessary otherwise as with just the naturally occurring sodium and potassium in the other ingredients, my post-workout drink contains 81 mg of sodium and 269 mg of potassium. With the 1/8 teaspoon of Lite Salt, it contains a total of 226mg of sodium and 439mg of potassium.

      Calcium and Magnesium

      Calcium and magnesium are two very important minerals. I supplement with both of these via Twinlab's Calcium Citrate Caps. For me, this is essential in helping control a neurological condition I have called "tics" (follow the preceding link for further details). But as with sodium and potassium, they can be lost in sweat. And it is probably for this reason that I found my "tics" would often flare-up post-workout. So I started taking one Calcium Citrate Cap post-workout, and this cleared up the problem. So this shows it can be helpful to supplement with these two minerals after a workout, especially if you have been sweating a lot. One Calcium Citrate Cap contains 150 mg of calcium and 75mg of magnesium. There are an additional 272 mg of calcium in the other ingredients, but only a negligible amount of magnesium.

      HMB

      The main benefit of HMB (beta-hydroxy-beta-methylbutyrate) is to reduce muscle damage incurred during and after a hard workout. This in turn reduces post-workout soreness and increases recovery rates. And I have found HMB to be effective in this regard.

      But HMB is the most expensive supplement to be discussed in this article. So it would be best to experiment with the above ingredients first. And if you get the results you looking from them, don't bother with the HMB. But if post-workout soreness is a major problem for you, then HMB might be worth a try.

      However, it is generally recommended that HMB be taken not just post-workout but throughout the day on both workout and non-workout days in order to keep levels elevated. 3.0 grams a day is the generally recommend amount. However, some authorities believe the dosage should be bodyweight dependent, namely 38 mg per kilogram of bodyweight (or about 17 mg/ pound).

      HMB is best taken with protein and in several divided doses to increase absorption. But post-workout, there is a greater need and thus absorption. So more can be taken at that time.

      For some time I took the recommended 3g/ day. And it definitely helped with post-workout soreness. But after some experimentation, I found I only needed to take it post-workout for the same amount of benefit. So I now only take 1000 mg post-workout.

      Other Possible Ingredients

      There are many other supplements that can be found in various recovery products and which are recommended for post-workout recovery. Among these are alpha lipoic acid, ribose, taurine, branch chain amino acids, and many others.

      I've tried many such products but have not found them helpful. The above discussed ingredients are the ones that I have found to provide the most benefit. But the reader will have to experiment to see what works best for you.

      Post-Workout Meal

      Even with the carbs, protein, and other ingredients in a post-workout drink, it is still important to eat a regular meal not too long after finishing a grueling workout. However, it is best to wait long enough to allow the post-workout drink to digest before eating. So most generally, it would be best to eat a meal about 1-2 hours after consuming your post-workout drink.

      For the meal, I would recommend again consuming a source of carbs. Only at this point, healthy complex carbs would be best. As stated in part one, complex carbs are best for restoring muscle glycogen stores. Good sources of such carbs would be potatoes, sweet potatoes, brown rice, and other whole grain products.

      Next, it would be important to include a high-quality protein source, like red meat, chicken, turkey, or fish.

      A source of testosterone raising fats would be beneficial as well. Red meat or dark chicken meat would contribute SFA and MUFA, and good sources of healthy MUFA would be olive oil, nuts, and peanuts. Also important would be vegetables, lots of them, to provide vitamins, minerals, and antioxidants.

      Putting it all together

      Putting all of the above information together, and after much experimentation, the following is what I have arrived at as being the best ingredients and amounts thereof for my post-workout drink:

      With a shaker cup:
      Maltodextrin - 25g
      Olive Oil - 1 tablespoon.

      With a Vitamix:
      Brown Rice syrup - 2 tablespoons
      Natural peanut or almond butter - 1 tablespoon

      With either:
      Optimum: 100% Whey Protein - 1 scoop (standard 70cc scoop that comes with most protein powders).
      Jarrow: Creatine - 5g.
      Jarrow Glutamine - 5g
      Twinlab: Calcium Citrate Caps - 1 capsule.
      Twinlab: C-500 Caps - 1 capsule.
      HMB - 1000 mg.
      Morton Lite Salt - 1/8 tsp. (sometimes)

      The reader can use these figures and your own bodyweight as a starting point for figuring out how much maltodextrin, whey protein, and cream and/ or oil to use in our post-workout drink. But of course, you then need to experiment to find out what amounts and proportions work best for you.

      For some practical tips, I use a shaker cup purchased from MuscleSurf for my post-workout drink. I prepare for it beforehand by measuring out the maltodextrin, whey protein, creatine, and glutamine into ZipLoc snack bags. Then before my workout I put one of these snack bags into the shaker cup, along with a plastic spoon. I measure out the canola oil into a baby food jar and put it in the shaker cup. The capsules I store in pill box and put that into the shaker cup as well.

      When I tried using cream, I measured it out and froze it in baby food jars. Then right before I left for my workout, I took one of the jars and wrapped it in a hand towel. This kept it from completely thawing out before the end of my workout.

      Then after my workout, I take the various items out of the shaker cup, empty the snack bag into the shaker cup, and add water. I then add the oil or cream. By now the cream should be thawed enough to pour. But if it is not, then the spoon comes in handy to spoon it out. I then close the shaker cup and shake it up. After drinking it, if any solids are left on the bottom of the cup, I again use the spoon to get to get to them. I find this to be a very tasty and beneficial post-workout drink.

      Conclusion

      Proper nutrition is vital to progress in an exercise or training program. And one very important nutrition step is consuming a post-workout drink with the appropriate ingredients to aid recovery. I hope this article has given the reader the knowledge to help you decide what you will work best for you in your post-workout drink. Each of the products discussed in this article are available from MuscleSurf, WebVitamins, and Swanson Health Products.

      Note: All company and product names are registered trademarks of the respective companies.

      Email Follow-up

      Subject: Post Workout Drink

      >Hi Gary!

      I just wanted to take a minute to thank you for your article Post-Workout Drink. I have been researching post-workout drinks for months now ever since I have decided to start mixing my own from scratch. I too have had the exact experience with dextrose but couldn't put my finger on what it was until I read your article. I never knew what it was in some of these post super workout drinks that I have tried out in the past that was making me fat and bulgy. I always thought it was just too many high glycemic carbs all at once and have been experimenting with it for a while now.

      I accidentally put Tablespoons instead of Teaspoons of Dextrose recently while making my post workout drinks and was blown away at how big I got in a matter of days. I just figured it out today that I was doing that. Must have done it at least 3 days now. At first it looked like I was gaining mass but as the days went on I would freak out every time I stepped in front of the mirror as my waist got larger and I could see my body jiggling when I walked looking fatter and fatter by the day! I also seemed to feel full right after I would start to eat my meals and could not eat near as much as I normally did but still kept getting fatter. My metabolism has been incredibly slow compared to how it usually is, especially after a good high intense cardio session which I also have had plenty of.

      Tomorrow I am going to mix my drink with straight Maltodextrin (and whey, taurine, creatine, stevia, water, and Glutamine/Vitamins A & C a little while later for transport reasons) without the Dextrose. I did catch it in time today as I was mixing my post drink. I dumped it right down the drain and re-mixed it to the proper ratio as I meant to in the first place:

      Maltodextrin - 2.6 TBL
      Dextrose – 3.75 TBL ---- This was wrong! should have been 3.75 tsp - oops!
      Taurine 1/4 tsp (1g)
      Sea Salt - A little less than 1/8 tsp
      Whey – 1 scoop
      Stevia - Tiny scoop
      Water - 16 oz

      Total = Calories 242, Protein 24g, Carbohydrates 32g, Sugar 16g, Sodium approx. 250 mg, Fat 1.5g, Taurine 1g.

      I can already see the fat coming off. The reason I can tell where the extra fat came from is that I have been eating exactly the same as I always do outside of the "3 hour post workout window" so I knew it had to be somewhere in there. Your article pinpointed it head on for me as I had the exact same symptoms as you described during your experience with Dextrose.

      So tomorrow's will even be way lower in sugar and about 3 grams less in carbs seeing I will not be using Dextrose (Drats! just bought a 50lb bag of the crap too!)

      Anyway, thanks for posting your experiences. I was actually going to stop eating white potatoes thinking they were the culprit (I only eat them within the 3 hour post workout window) but I remembered that when I once tried Creatine HCS by AST Science I had the same problem so between remembering that and your article, it's all clear as mud now!

      Thanks again & God bless you!

      Sincerely,
      Tony
      7/24/06<

      Thanks for email me. I hadn't heard of anyone else having the same problem with dextrose, so I was thinking it was just me. But it's good to know someone else has the same problem. Makes you wonder how many other people out there have gotten fat despite their best efforts to exercise, never realizing it was the post-workout drink causing the problems. Also makes you wonder why all the "experts" recommend dextrose and why so many companies sell dextrose-based post-workout products, along with creatine products with dextrose in them like the one you mentioned.

      But I should mention that do not use maltodextrin anymore. I have found two things that seem to work even better. The first is brown rice syrup. I discuss this relatively healthy sweetener in my God-given Foods Eating Plan book. Unlike most sweeteners, it contains all carbs that are effective for muscle-glycogen replenishment.

      Other possibilities that I mention are Rice Oligodextrin and OatMuscle, available from ProteinFactory.com. These are both low-glycemic carb sources. I know that most "experts" recommend high-glycemic carbs post-workout. But since switching to using the Rice O, I have found that my metabolism has definitely increased. I am eating more than ever and still struggling to keep my weight up! And both products retain the naturally occurring nutrients in the grains they are made from, unlike maltodextrin, which is highly refined.

      Also in my book I discuss the issue of the post-workout drink in further detail than in that article and give my own recipe.
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