Carbs with a protein shake?

JMike · 09-Apr-07, 05:04 PM

I'm new to the protein shake scene and everytime I think I know enough I find something else. Could someone give me a quick rundown on the relationship between protein and carbohydrates (with specific refrence to post workout shakes)? Most of the reading I've done has been from questionable sources.

**LiftGirl** · 09-Apr-07, 05:34 PM

Post workout you need protein to build muscle and carbs to refuel muscle glycogen. (Glycogen is like your car's gas tank, but inside your muscles).

Does that help?

trainerty · 09-Apr-07, 05:38 PM

Most studies I have read throug point to higher carbs to protein. In fact, the post workout meal will need low amounts of protein and pretty high amount of simple carb (I like 3 to 1 ratio (carb/prot)).

Your body is depleted of sugar when training, so to keep your body from screwing up protein synthesis you need sugar. Also, it is very possible for your body to take from muscle that had little use during training to feed muscles of higher use.

Protein synthesis, is the big reason for protein intake. However, you will need a pretty fast moving protein to get to the muscles pronto to optimize the process (hydrolyzed protein, protein isolate or BCAA should suffice).

Most research still points to carbs as being the most important factor.

**.V.** · 09-Apr-07, 05:52 PM

Based soley on my personal experience I tend to disagree.

But the conventional wisdom is to have proteins and carbs together with little fat. Protein and fat together is OK too. If one is on a higher carb diet then it's probably to stick with the conventional wisdom because it has been shown to work pretty well, giving good results and good health to most people that stick with it pretty strictly.

It's often said a 4:1 ratio of carbs to protein is best. I found that for me, somewhat closer together was best when I was on the high carb diet. I ate about a 5:3 ratio.

I found that for me a postworkout shake of 1 medium banana, 2 scoops whey, and 2 cups skim milk was best. I'd also have 45g dextrose with 5g creatine, and later on 10g creatine with this.

Unless one is really busting ass in the gym and expending a lot of calories, this may be a bit excessive. Since it did total up to 57g protein and 102g carbs.

JMike · 09-Apr-07, 07:11 PM

okay, so this seems ot back up most of my reading. There's a lot of different points of view. So a better way of doing this might be this way. Below is a typcial days eating for me. Where am I going wrong?

1)Breakfast: 8am
Muesli (no added sugar) with dried fruit and live yoghurt.
Wholemeal Toast with two scrambled eggs.
Glass of Oj or Milk.

2)Lunch:1pm
Chicken salad
Fruit juice.

3)Evening Meal1:5pm
Chilli with whole grain rice.

4)Post Workout Shake: 8pm
Cup of Yoghurt + Cup of Milk + strawberries and rasberries + about 30gs of whey isolate.

5)Dinner: 9pm
Pesto Chicken with pasta and salad.

Snacking on Nuts and Fruit throughout the day.

I know that my dinner should be earlier, but because I have to workout from 6:30-8 its tough to squeeze the time in.

JMike · 09-Apr-07, 07:12 PM

Oh and Welchey, I bust ass every time. I nearly killed myself with dips today.

**.V.** · 09-Apr-07, 09:06 PM

Quote:

Originally Posted by JMike

Oh and Welchey, I bust ass every time. I nearly killed myself with dips today.

Then the protein and carbs are likely gonna do you some good.

**LiftGirl** · 10-Apr-07, 03:22 PM

Your meal choices look great to me, but it might not be a bad idea to use fitday or something similar to total up the macros. I think you're doing great, though.

JMike · 10-Apr-07, 06:19 PM

Thanks. I find it tough enough keeping my diary here up to scratch so I don't think I'mread for fitday

maybe in the future though.

**.V.** · 11-Apr-07, 01:02 AM

Then do what I do. Use it to plan out a few days meals ahead of time. Then when the food becomes second nature, stop using fitday until next time you need to change your calories or macros around.

JMike · 11-Apr-07, 07:07 PM

Just as an update I've started grinding up some (about 1 cup) porridge oats (100% oats no added anything) to the shakes just to cover the carb base.

Also if you guys say it's good I'll give it a shot. Next week before my weekly shop I'll hit fitday and make a plan.

**.V.** · 11-Apr-07, 11:19 PM

Quote:

Originally Posted by JMike

Just as an update I've started grinding up some (about 1 cup) porridge oats (100% oats no added anything) to the shakes just to cover the carb base.

You are a brave man. Works very well but the taste is just so bad. When I was doing that I thought it should be a "Fear Factor" beverage.