Protein shakes after training

[ballas38]

In 2 weeks i will switch diet and training from "losing fat" to "bulcking up".

I haven't been using any shakes so far.

1st question: Should i look for a shake which contains the neccesary recovery carbs (maltodextrin etc.) or should i just stick to solid protein and seek the carbs from other sources (i.e. food )???

p.s: i would prefer it if i could use a solid protein shake in case i have to have one at another time of the day except post-training.

2nd question: How much protein should i have immediately after training and how many carbs???

3rd question: If i were to take carbs from food, what should i eat immediately after training???

4th question: is "America Sports Nutrition" a good choice of company??? i'm asking coz i have found 100% isolate whey protein (cold filtered) with a decent price.

This is the solid protein i'm talking about
http://www.bodybuildingclub.gr/en/details.cfm?ID=677

This is with the carbs
http://www.bodybuildingclub.gr/en/details.cfm?ID=1721

except for everything else in this site, i can have anything from EAS, i don't know if anything is worth the price there.

[Boss Man]

1st question: Should i look for a shake which contains the neccesary recovery carbs (maltodextrin etc.) or should i just stick to solid protein and seek the carbs from other sources (i.e. food )???

(No you can go for Protein powders with things in like Maltodextrin, Barley Extract, Palatinose etc etc)


2nd question: How much protein should i have immediately after training and how many carbs???

(I'd go for minimum 30g Protein, upper limit 50-60g. Carbs should be at least 30g, upper limit about 50-60, so you should at least be working with the Protein and Carbs in a 50/50 split, or perhaps a 40/60 P/C split.)

3rd question: If i were to take carbs from food, what should i eat immediately after training???

(Things like Wholegrain, Rice, Pasta, Potatos, or you could have a few Low GI Sources Like Soybeans, Broccoli, Mushrooms, but just add some High GI carb in there.)

4th question: is "America Sports Nutrition" a good choice of company??? i'm asking coz i have found 100% isolate whey protein (cold filtered) with a decent price.

This is the solid protein i'm talking about
http://www.bodybuildingclub.gr/en/details.cfm?ID=677

This is with the carbs
http://www.bodybuildingclub.gr/en/details.cfm?ID=1721

except for everything else in this site, i can have anything from EAS, i don't know if anything is worth the price there.

Screw those. Especially the weight gainer. It's got Maltodextrin and Fructose in it, you can have but don't really need two Carb sources, unless it was a Carb source like Palatinose or Glucomannan, which are a complex / simple hybrid, not just a simple and complex co-existing.

Just go with some High GI Carb, to increase Muscle Glycogen recovery.

Also they're selling in Euros which might be a problem for you.

Weight gainers like that one contain Fats. In this case Triglycerides. I don't think you need that. I'd go for an ordinary Protein powder. Besides, a decent Concentrate would do it, or one with Carbs in, like a Powder or bottled drink.

Also, there are two sites where you could do your own mixes.

One's called Trueprotein.

The other is called Myprotein

Myprotein has a bigger range of ingredients, but is British. Trueprotein are American.

[ballas38]

Also they're selling in Euros which might be a problem for you.

Weight gainers like that one contain Fats. In this case Triglycerides. I don't think you need that. I'd go for an ordinary Protein powder. Besides, a decent Concentrate would do it, or one with Carbs in, like a Powder or bottled drink.

Selling in Euros isn't a problem coz i live in Europe

When you say : "an ordinary protein powder"..... isn't the first link i posted a protein powder??

Is cocncentrate better than isolated?

sorry for the confusion but i don't know a lot of things about protein shakes.

Thanks a lot for the answer.

[Boss Man]

Just noticed actually that site is Greek. Hence the .gr extension.

Well yes that one you posted is kind of an ordinary one, but it's got two types of Whey in it. An more ordinary one would have one type.

Isolate is better then Concentrate, but Concentrate would be cheaper, and that would be better for now. You would benefit from a Protein powder, but you don't need to go a little fancy, or buy something with a bit more price. A run of the mill concentrate with preferably some Carbs in it, or a drink with a good P / C ratio, would suit you best right now.

Remember what I posted a while back, about expensive supplements, and the lack of need for them, compared to big guys years ago, not having those things, and still getting big natural mass?

Essentially by default, the more ingredients the powder has in it, the more it's going to cost, and I don't see the cost to benefit ratio being worthwhile, for a powder with 2 Whey types in it, compared to 1 type.

Long-term any additional benefit derived, from the second Whey type in that first product, wouldn't justify the extra spend to mind, so that first product is potentially costing you a bit more, but physically the cost could well not translate.

[ballas38]

I see your points. It all seems clear to me now.


The fact is, that you can't find cheap supplements in Greece. Prices are 30% higher than in the US. And i entered myprotein.co.uk and it seems so cheap to me.....

[ballas38]

Ok i have decided to do own mix at myprotein.

But i'll need some help with the carb ratios. What % of the carbs (not the whole mix). should be maltodextrin, palatinose, barley extract etc. ????

Let me remind you that i intend to use this supplement only right after workout.

Any suggestions would be appreciated.

[swanso5]

in reference to your initial post:

- i'd rather have you get carbs from food (i do) so then you can add in take out what you need...so for the rare times you need a shake as a mealk replacement then you don't have to have the simple carbs with it and get fat
- 30g max of protein after training...anymore and you probaby won;'t absorb it so you'd be wasteing good money really...go for about 30g protein and 60 - 80g of carbs but it depends on how hard you training sessions are...i have about 30g protein and 70g carbs after mine between and shake with water and a bowl of rice bubbles
- as staed breakfast cerial id golfden here...and damn tasty, i love it...rice, pasta and bread can also be used
- this is what uopsets me...too many people are worried about perotein brands and the kinds of carbs they contain as well as eveything else in it...they're all basically the same so just get the biggest tub you can get for the cheapest price (that's what i do) and spend more training and actually organising solid food

[ballas38]

- this is what uopsets me...too many people are worried about perotein brands and the kinds of carbs they contain as well as eveything else in it...they're all basically the same so just get the biggest tub you can get for the cheapest price (that's what i do) and spend more training and actually organising solid food

that's what i was accidentally thinking some minutes ago, the fact that i might be putting too much emphasis on the shake, missing the big picture.

[Boss Man]

This should do what you need, and not cost a lot.

This is based on a 1kg tub only. Copied from site.

Acid Whey Protein 0.4kg (40%)
Maltodextrin 0.5kg (50%)
L Glutamine 0.1kg (10%)
Total: 1kg (100%)

Flavouring: Chocolate
Sweetener: None
Container: Plastic Tub

£13.38