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Old 07-07-2010, 06:32 PM   #1
Daniel Tysinger
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Post workout shake

I just want to get a sample of what others consider a good recovery drink after a hard WOD. From what I've learned, a good shake should consist of quality protein, and some simple sugars to help deliver the protein quickly as well as restore lost glycogen. I also try to drink withing 30 minutes of a workout as well. Any other thoughts?

Also, here's my favorite recipe that I find quite delicious and filling.

1 cup skim or 1% milk
1 scoop chocolate protein powder
1 medium to large banana
1 tablespoon natural peanut butter

Throw it all in a blender and puree for a few seconds and you've got great motivation to finish your workout knowing that something so delicious is waiting for you.
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Old 07-07-2010, 07:54 PM   #2
Jeff Stanek
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Re: Post workout shake

The only thing I worry about is the sugar content of some protein powders out there. As long as you look at that, you should be fine.


Mine is:
1 cup whole milk
1 cup blueberries
1 scoop whey protein powder
1 cup ice

1 glass of ice cold deliciousness.
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Old 07-07-2010, 09:58 PM   #3
James White
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Re: Post workout shake

Quote:
Originally Posted by Daniel Tysinger View Post
I just want to get a sample of what others consider a good recovery drink after a hard WOD. From what I've learned, a good shake should consist of quality protein, and some simple sugars to help deliver the protein quickly as well as restore lost glycogen. I also try to drink withing 30 minutes of a workout as well. Any other thoughts?

Also, here's my favorite recipe that I find quite delicious and filling.

1 cup skim or 1% milk
1 scoop chocolate protein powder
1 medium to large banana
1 tablespoon natural peanut butter

Throw it all in a blender and puree for a few seconds and you've got great motivation to finish your workout knowing that something so delicious is waiting for you.
I love the way those taste, too. I have, however, seen some people frown on the PB due to it's fat content which is supposed to slow absorption. I'm no nutritionist. Ever heard of that?
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Old 07-08-2010, 06:30 AM   #4
Eric Montgomery
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Re: Post workout shake

Yep, too much fat (or fiber) will minimize the insulin response you're going for with a post-workout meal and will slow gastric emptying. A little bit won't hurt too much, as evidenced by the fact that coconut milk is usually recommended as a good base for a protein shake, and whole milk on its own seems to have pretty good results as a post-workout drink.
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Old 07-08-2010, 07:08 AM   #5
Andrew Bell
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Re: Post workout shake

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Originally Posted by Eric Montgomery View Post
Yep, too much fat (or fiber) will minimize the insulin response you're going for with a post-workout meal and will slow gastric emptying. A little bit won't hurt too much, as evidenced by the fact that coconut milk is usually recommended as a good base for a protein shake, and whole milk on its own seems to have pretty good results as a post-workout drink.
I use a milk that is designed to be a little higher in protein then regular milk, and it's 1% also. I get the cholcolate flavor and fill a 36oz cup 3/4 full of milk and mix in 2 scoops of cholcolate ON Pro Complex. It's EXACTLY like a milk shake consistancy and taste wise.
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Old 07-08-2010, 07:15 AM   #6
Jonathan Dinh
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Re: Post workout shake

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Originally Posted by Andrew Bell View Post
I use a milk that is designed to be a little higher in protein then regular milk, and it's 1% also. I get the cholcolate flavor and fill a 36oz cup 3/4 full of milk and mix in 2 scoops of cholcolate ON Pro Complex. It's EXACTLY like a milk shake consistancy and taste wise.
what milk is designed to have higher protein than regular milk? i am assuming it is an additive, but i am still curious to see what brand it is
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Old 07-08-2010, 02:56 PM   #7
Daniel Tysinger
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Re: Post workout shake

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Originally Posted by James White View Post
I love the way those taste, too. I have, however, seen some people frown on the PB due to it's fat content which is supposed to slow absorption. I'm no nutritionist. Ever heard of that?
I have heard of that, but I really like the way the PB adds to the consistency and flavor of the shake. To me it makes it more filling as well, since without the PB the consistency is very think and you're done drinking it before you know it. I try to drink it slow so this helps me not to inhale it.
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Old 07-08-2010, 03:07 PM   #8
Jamie J. Skibicki
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Re: Post workout shake

" I try to drink it slow so this helps me not to inhale it."

Why would you want this?
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Old 07-08-2010, 03:13 PM   #9
Ashley Wood
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Re: Post workout shake

In my shakes I actually use PB2 it's powdered peanuts essentially made by Bell Plantations. Has 85% less fat calories, and no preservatives or chemicals that are used in creating reduced fat foods. Plus, it distributes nicely in a shake, instead of being clumpy and weird like peanut butter usually is.

Ingredients are : Roasted peanuts, sugar and salt

Obviously not Paleo, but, fantastic in shakes or oatmeal, if that's your thing.

Here's a link
http://www.bellplantation.com/ (WFS)

Last edited by Ashley Wood : 07-08-2010 at 03:21 PM.
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Old 07-08-2010, 03:19 PM   #10
Darla Powell
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Re: Post workout shake

I use Optimum Nutrition's 2:1:1 recovery and it works very well for me post workout. Granted it's not Paleo though. That I do the rest of the day. Kinda :-)
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