Don't forget that you need carbs to replenish yourself post-workout or the protein would be wasted.
Take foods high in dextrose (well any simple sugar) and it should be more than the protein.
I did some calculations and for me (target bodyweight 68kg) I need about 37g protein and 74g carbs post-workout.
So I mix my whey with about 500ml soy milk (high sugar, relatively high protein).
The calculations were based on the 1st post of this thread.

Also, I think you need to get more protein from natural food (in between meals).
I sometimes take tofu or tuna (they add about 24-40g of protein).
HL milk is an awesome source of protein, 50-52g per liter.

Personally I'm only take whey post-workout and on non-workout days all my protein are from natural food unless I can't meet the quota lol.

This post has been edited by strinq: Apr 5 2012, 11:43 PM

thanks for the reminder I'm 80kg and I need 44g protein post-workout and 88g of carbs, so how do I get the 88g of carbs when I'm going to have my dinner within an hour, usually 30 mins post-workout? and 44g of protein means I have to down 2 scoops of whey to get that, or is there any easier way to get 44g of protein post-workout? again, dinner within an hour so I can't be too full

Yeah not easy...
you can get 22g protein and 74g carbs from 1liter of soymilk.
So 24g from whey + 22g from soy milk = 46g protein.

And it's all liquid so you actually digest it faster so you won't feel too full.
I can usually eat about 1.5hrs after downing this shake.

BUT i think since you're gonna have a full meal an hour after your workout I think you don't need to go the full distance of 44g protein and 88g carbs...
Not sure though.

OMG. 1 litre of soy milk. Gonna feel so bloated okay I will see what I can do. thanks

1L of HL milk gives you 500 cal and 50g of protein.
For me, its one of the easiest way.

hgggjhgh

why not use liquid egg whites as a meal? u can stim them, cook them and such and dont forget it is 100% bioavailable....visit www.myeggwhite.com 200ml = 20grams protein or call 0123902903

Sure it's a source of protein and am seeing you aggressively promoting them.
But it's expensive.
Cheapest you're offering is rm3 per 20g protein.
I'm not saying it's bad, it's an alternative to others but just not cheap.
Cheers.

agreed ....next week, it will be on sale rm100 for 4 x 2liter bottle = 800gram cheers guys

wow lol 2 liters equal to how many eggs?

Guys...what is the best post workout thing to eat if it's not some protein shake .

Anything natural or easy to get ?

The best source of post or pre workout carb is glucose polymer. It is a complex carb with GI of 100. It doesn't make you full and you should be able to eat your dinner 1 hour later.

Is creatine safe for long term use?

Yes.

whew! I always thought it was bad for the liver do you have a source on that info? ^^

http://www.bodybuilding.com/fun/layne13.htm

http://www.absolute-creatine.com/4.htm

http://www.creatinesupplementguide.com/cre...e-side-effects/


It only may have an effect on your liver if you take extreme amounts every day, for a long period of time. Which you shouldn't be doing anyway, so there's nothing much to worry about.

very good thread thanks. keep it up

Hi guys, got a few ques hoping u guys can chime in. I just started my gym sessions after stopping for 3 yrs due to jobs transfer & outstation. My ques:

1. I was quoted Horleys & Max Muscle. Which brand gives better results? Or any other brands u guys can recommend?
2. I read many of u guys mentioned creatine. What is it for besides drinking protein alone?
3. My muscles started to sore & pain after making a comeback into the gym. Any food/protein shake that can speed up the recovery process? Even rested for 2days the pain still there but lesser.

Any tips is greatly appreciate. Thank you guys.

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Added on May 10, 2012, 10:58 pmany reply?

This post has been edited by MugenK20A: May 10 2012, 10:58 PM

any on the go meals/drink for pre-workout?

does gaspari real mass ok for lady to gain weight and add some muscle at the same time ? for starting workout routine