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Pro-Hormones and Supplements
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Topic starter
22/10/2025 1:27 pm
The Perfect Post Workout Protein Protocol Its common knowledge that PWO protein intake combined with high glycemic carbohydrates drastically increases recovery and muscle gain. But with all the products out there it’s hard to know if you really getting the most you can out of your PWO nutrition. To get the most out of it, I’m going to explain some general concepts. Advantages Of Whey Protein: * Helps boost immune system. * Whey will absorb 80-90% and isolate will absorb about 90-99% and mixes can offer 100%. * Enhances muscle recovery after workouts and helps prevent muscle breakdown. * Best source of amino acids next to cooked eggs. * Absorbs very quickly in the body. * Inexpensive to produce. * Easy to flavor. * Has a long shelf life. * Can be prepared several ways and mixes easily with water. Whey comes in several forms: concentrate, isolate, and hydrolyzed whey. The most common and least effective form is whey concentrate which has an absorption rate of at best 80-85%. And OK bioavailability The next best thing is whey isolate which can absorb up into the 90-99% ranges and better bioavailability. The best protein out there i hydrolyzed whey protein. This is essentially the why protein after it has been predigested by enzymes breaking into really small fragments. These small fragments are much easier for the body to absorb and use as building blocks then the larger proteins. Hydrolyzed whey can be found in small amounts in a lot of formulas out there but its important to see what the average size of the proteins are the smaller the better, but usually the more expensive. Why is hydro whey so great? Your body very rarely actually uses large proteins. The body is constructing different proteins using the protein you digest as building blocks. The protein we eat is usually in the form of large peptides and proteins that were previously constructed by the organism they came from. So our body instead of looking for a place where we need that exact protein digest and breaks down the protein into small pieces which it can use to make its own bigger proteins. The best forms of hydrolyzed whey are broken down into pieces as small as 3-5 amino acids long. So basically imagine trying to construct a building with legos. Hydro whey is like getting stacks of 3 legos together that you can use to from walls etc. for your building. Regular protein would be like trying to build a lego building with a pre-constructed lego car. You have to take it apart before you can actually add to your building. So hydro is not only absorbed faster b/c it is smaller, but it is actually able to be used by your body much faster and easier and more completely than sources of full length proteins. So what is the best post workout nutrition method? Research has shown that protein in combination with high glycemic carbohydrates after exercise in a 2:1 ratio is extremely beneficial. The reason that carbohydrates are need are mainly for digestion of those of those proteins when your body is already starved of carbohydrates from the workout. During your workout your body releases glucose from the stores in the muscles, and when the workout is over the body increases insulin very easily in response to food intake b/c it wants to replenish those levels of glucose in the muscle. This is one reason why you need lots of carbs with your protein b/c most of the carbs are beings stored and used to recover your energy from the workout and remove lactic acid etc. By using hydro whey there is less of a carbohydrate demand for protein absorption and construction. There are some supplement companies that fail to realize this and pack 4 times the carbohydrates with hydro whey. This is just extra carbs to be stored as fat. When you take a whey concentrate or isolate those carbs are used to digest the protein. So here is what IMO would provide the best post workout benefit. Immediately following workout. 15-20g hydro whey with 20-30g of dextrose 15-20 minutes after the workout 20-40g whey isolate/concentrate combo mixed with milk with or followed by a low fat med to low glycemic carb meal. Fruit it a great choice here. To have with your shake. And apple or banana works great. Especially if you do vanilla shakes and blend the banana in. This gives you the quickest protein available to your muscles, and still utilizes larger slower digest protein to keep the anabolic environment while utilizes the carbohydrates ingested to limit any fat gain. By TheGame46 Flawless Training
22/10/2025 1:45 pm
"* Best source of amino acids next to cooked eggs." What are your thoughs on throwing 3 raw eggs into a shake???? would the fat from the eggs slow down the rate the protien is absorbed so much that it would be bad in a p/w shake???
Topic starter
22/10/2025 2:03 pm
Ya raw eggs being a good addative to a shake is a wives tale.
22/10/2025 2:22 pm
So is milk mixed with whey LOL....
Topic starter
22/10/2025 2:45 pm
at the 20 minute mark yes milk is a great whey to kinda get a mixture of protien in with yoru whey and add some lactose
22/10/2025 3:14 pm
Ya raw eggs being a good addative to a shake is a wives tale. I trust you are joking...
22/10/2025 3:44 pm
I love a whey and water shake post workout, did this for years. But recently I've been going old school and having a high fat meal post workout. This goes against science and recent studies I know. But having had a few chats with some older guys and raeding Tom Platz's book I've switched to having whole milk post workout and its working great. I am recovering faster, feel better and have started to add some size naturally again. I have nothing to back up this idea, and yes I am aware it doesnt make sense. But old time lifters had alot of fat post workout and it seems to help me. I'd say give it a try for a month. If you like it great. If you hate it then go with water and whey as that definatly works. Oh, and eggs in shakes is a great idea, always has been always will be.
Topic starter
22/10/2025 4:01 pm
maybe u needed the extra Vit D
Topic starter
22/10/2025 4:31 pm
I trust you are joking... Eggs are a great source of protein one of the best BCAA content and amino blands you can get, but raw eggs in your shake is both risky for salminela and you have all that far from the yolk, I personally would just reccomend supplementing 10gs of BCAA in teh 2:1:1 ratio.
22/10/2025 4:50 pm
This goes against science and recent studies I know. But having had a few chats with some older guys and raeding Tom Platz's book I've switched to having whole milk post workout and its working great. I am recovering faster, feel better and have started to add some size naturally again. i posted this on another thread: "milk has been getting a reputation lately as a highly insulinotropic (insulin-releasing) food. In a study done in 1996 and published in the American Journal of Clinical Nutrition, dairy products like ice cream and yogurt had huge insulin responses (Am J Clin Nutr. 1997 Nov;66(5):1264-76.). And in a few studies last year published in the British Journal of Nutrition, milk was discussed as a highly insulin-releasing drink (Br J Nutr 2000 Mar;83 Suppl 1:S149-55). In the studies above, dairy products seem to release insulin out of proportion with their glycemic index (or the rate of glucose appearance into the blood). A few other studies were conducted to examine what component (the lactose, the protein, etc) of milk actually leads to this large insulin release. It appears that it's not the lactose content that leads to the insulin response since both normal skim milk and low-lactose skim milk lead to the same high insulin levels (Z Ernahrungswiss 1987 Mar; 26(1): 52-5.). From this work, it appears that the interaction between either the protein components of milk and perhaps some other unknown components of milk may be responsible for the insulin release." essentially, because of its high insulin index rating, i think milk is great to have post workout... even the higher fat content in whole milk, a disproportionately large insulin spike is still produced, so i dont think the fat is all that much to worry about however, id still recommend skim milk post workout over whole milk if possible... skim milk has well under half a gram of fat per cup, and has been shown to be about as effective as straight whey post workout I have nothing to back up this idea, and yes I am aware it doesnt make sense. makes sense to me, although i dont think its the high fat thats giving u the results... its the already mentioned anomaly of milks huge insulin index
22/10/2025 5:18 pm
Eggs are a great source of protein one of the best BCAA content and amino blands you can get, but raw eggs in your shake is both risky for salminela and you have all that far from the yolk, I personally would just reccomend supplementing 10gs of BCAA in teh 2:1:1 ratio. It's something like 1 in every 100,000 eggs has salminella in it. It's also easy to discover if the egg is infected. Roll it, if it rolls straight there is air in the egg. The egg should wabble. Crack the egg open, it should not have an odor of any kind. If it does smell, then throw it out.
22/10/2025 5:44 pm
It's something like 1 in every 100,000 eggs has salminella in it. It's also easy to discover if the egg is infected. Roll it, if it rolls straight there is air in the egg. The egg should wabble. Crack the egg open, it should not have an odor of any kind. If it does smell, then throw it out. yup...thats a qoute From the FDA...1 in every 100,000 eggs.... never heard of the rolling egg thing though...where did you here that????? im up to 5 eggs in my shakes post workout!!!....i am a little concerned about fat from the egg slowing the absorbtion but i take in plenty of simple sugar in my pwo shake so I hope the insulin spike accomidates for the fat......is this a correct way of thinking???
22/10/2025 6:14 pm
yup...thats a qoute From the FDA...1 in every 100,000 eggs.... its one in every 20,000.... "Approximately one out of every 20,000 eggs produced in the United States is estimated to be contaminated with SE" http://www.fda.gov/bbs/topics/NEWS/NEW00744.html i am a little concerned about fat from the egg slowing the absorbtion but i take in plenty of simple sugar in my pwo shake so I hope the insulin spike accomidates for the fat......is this a correct way of thinking??? u cant get an insulin spike if the sugar hasnt been absorbed yet... in other words, if fat is slowing down the digestion of sugars, then ur decreasing the efficacy of ur post workout shake... so ur prolly not thinking about that one correctly 🙂 also, what kinda "simple" sugar is in ur shake?? not table sugar i hope?