What is the Best Post-Workout Shake?
If you have a few free moments at some point over the coming weeks, I'd appreciate if you could take a look at a few links to information regarding post-workout nutrition, as well as some information from Alan Aragon. I'd be especially interested in getting your take on those claiming that chocolate milk is as good as or better than a whey hydrolysate and dextrose or maltodextrin and BCAA mixture.
IV. The need for rapid glycogen re-synthesis is body composition–dependent.
My opinion, as far as I can tell, is different from Alan’s on this topic. While I agree with Alan that, given the circumstances that he lays forth, your body will still be in the post-absorptive phase if you’ve had a meal 60 minutes or so before training, it does not follow that you cannot benefit from an insulin spike post-training, for the reasons that I have already listed. Additionally, since the insulin is spiking, what better time to throw in high quality nutrients?
Also of interest are the two following, real life situations:
1. How many Johnny desk jockey clients do you have that eat properly? I personally have very few, despite my wealth of knowledge and endless motherly nagging. The simple reality is that most people are willing to bang their heads on the barbell if you tell them it will get them ripped, but they are unwilling to be responsible about regular eating to manage their insulin levels. A post-workout shake is a great thing for them for that reason alone.
2. How many elite trainees are willing to eat a meal close to training when they know that that the workout is going to be high volume? My rule of thumb is to complete the meal two hours prior to training so that digestion has a chance to occur – I am not interested in intra-workout spewing. In that case, a good post-workout meal is indicated as well.
For the reasons that I’ve already stated, glycogen re-synthesis is a concern when the trainee is already lean – below 10% for males, below 15% for females. Otherwise, the limited glycogen re-synthesis that they will derive from a fuel-based protein like whey is more than enough.
V. A solid meal should follow the post-workout shake about one hour after the shake.
Since the relative glycemic index of the post-workout shake is high, insulin will only stay elevated for about an hour after the shake has been ingested, and at that point, an intelligent meal consisting of adequate protein, healthy fat, and fibrous carbs should be eaten. Doing so prevents post-shake glycemic crash and assures that the amino acid pool remains high post training.
VI. BCAA’s and the workout – pre-, peri-, or post-training?
There are a great number of schools of thought on this topic. Sticking to the realm of what I have already stated, BCAA’s are an excellent supplement to use during training. My prescription is to use 1 gram of BCAA’s for every 5 lbs of bodyweight, so a 200 lb male would need 40 grams. I will use less if the subject is obese.
