Post-workout Nutrition

What you eat post workout is the most important meal of the day, IMO. The best PWO choice is a mixture of Maltodextrin and Dextrose both simple sugars) mixed with hydrolyzed protein. This is in the form of a shake of course.

A good rule of thumb is to go with b/w .4 - .8 grams of carbs (malto/dextrose) per lb. of LBM and .2 - .4 grams of protein per lb. of LBM. If bodyfat loss is not a concern, go with .8 gms of carbs and .4 grams of protein per lb of LBM and if you have an overfat athlete who needs to lose weight, go with a lower amount.

Your athletes will be in a catabolic state immediately after lifting and will be losing muscle, this mix will stop the catabolism and increase muscle gain in a quicker amount of time. Not to mention, the athletes glycogen, or muscle energy, will be somewhat depleted and the carbs will replenish the lost glycogen.

The carbs spike the level of insulin in the body and the insulin then "buses" the protein directly into the muscle cells. The dextrose is faster acting than the maltodextrin, thus the reason for mixing them. The dextrose hits the cell 1st and the maltodextrin a fraction slower. This way the muscle cell doesn't get overloaded with dextrose, which would lead to the dextrose being oxidized somewhere else in the body.

Take this mix immediately after working out...I mean IMMEDIATELY. 1-2 hours later, they need to eat a meal rich in low glycemic carbs and high in lean protein. Wheat pasta and chicken, Brown rice and tuna, etc. etc.

This is the most optimal way to go, however as Coach Ketchum said, gatorade and protein will work better than nothing.

Protein bars or powder alone won't do the trick. Get some carbs and a fast acting protein into their bodies immediately.

Jimbo

Coach Hale,

Do you mix your own shake or is there a particular one you use ??

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Originally posted by: luvdemlinemen
Coach Hale,

Do you mix your own shake or is there a particular one you use ??

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Yes, I mix my own shake...its MUCH more cost efficient this way. If you go to www.1fast400.com, you can get all the materials I mentioned above.

Biotest makes a great PWO mix called "surge" that is also good, but a jug will only last for about 2 or 3 weeks.

As for protein, I use "Optimum Nutrition" products. It's a quality protein that isn't too expensive.

Jimbo

Hey Jimbo, send me a private message with a list of exactly what shake you recommend (contents that really get the job done that are in it, etc.) as I want my guys on it immediately after workout. Does the same shake work after on field practice, or just after weight workouts?

Coach Easton

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Originally posted by: luvdemlinemen
Is it a 50/50 mix of maltodextrin to dextrose ? i looked on the site you referenced, do you use the "Carbo Gain" maltodextrin and do you have a preference for a brand of whey protein?

Do you add anything else for flavor?

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Yes, it is a 50/50 mix of maltodextrin/dextrose. I would actually go with .6 grams per lb of lean body weight instead of .8 like I said in the above post. The easiest way to do it is to mix approx. 100 grams of Carbs (50g Malto and 50g Dextrose) and 50 grams whey protein.

I use "Optimum Nutrition" brand of Whey protein. I get the 10 lb. bag

The taste will be determined by what flavor whey you use. The maltodextrin is tasteless and the dextrose tastes like sugar (glucose). I prefer chocolate myself, so it's basically a sweeter tasting chocolate protein shake.

Make sure you add alot of water. You don't want it too creamy, as it will "sit on your stomach". Put close to 2 liters of water in this mix.

One last thing, I split the above mixture into two servings and drink the 1st serving DURING the training session and the 2nd serving IMMEDIATELY AFTER the training session.

So the mix is the same as above, however it is split into two.

For more information on this go to www.johnberardi.com and look under Articles and Nutrition. He has about 2 or 3 articles on this very subject.

Hope this helps some.

Jimbo

Thanks coach. Great info.

Jimbo-

Situation -small high school around 25 kids lifting every other day in the summer. What type of natural substitutes could we use to get teh same 50/50 mixture? I am looking to have local farms donate fresh produce in exchange for advertising. I think the purchase of mix would be cost prohibitive. What would it cost to provide shakes for one person on three days a week program?

As always I look forward to your response.