Opinions on my PWO shake

[pruneman]

Here's whats in it:

1c milk
1 scoop whey
2T dextrose
1T maltodextrin
5g creatine
1T SF pudding for thickness

It comes out to 30g protein and 54g carbs

I know people often frown on milk for PWO because it is slow digesting, but it has a large insuline response. My reasoning for using this shake is that by combining whey and milk and simple sugars I will refill glycogen and have a more time released protein than just whey.

[geoffgarcia]

What is the breakdown of total carbs, total sugars, and total protein in that formula?
Also are you cutting or bulking? is this taken in conjunction with a pre workout formula?

[pruneman]

I just edited it...If you count malto (~17g) as a sugar rather than a complex carb then all 54g are sugar. 2T of dextrose is ~25g of carbs. The milk contributes ~12g of carbs. The SF pudding contributes ~4g of malto. I am bulking. I usually have a slower digesting meal about an hour to an hour and a half before i work out. This meal usually consists of oats, protein source (eggs, tuna, or cheese), and a little fat in the form of flaxseed oil.

[Dedicated]

I don't understand the milk thing. Doesn't the dextrose create an insulin response or am I totally off?

[pruneman]

the reason for the milk is that it provides a slower digesting protein in combination with the whey. The insulin response is just an added bonus.

[ryuage]

if thats the case you could always use a protein blend/

[geoffgarcia]

if your having solid food 5 hours before your postworkout shake then it'll probably still be in your stomach/duodenum and will likely interfere with any quick digestion goals you might have with your PW shake.

I was under the impression that an insulin spike is desireable to get the digetsted proteins into your blood asap, yet your doing that AND adding trying to slow the digetstion with fat and milk?
I'd say pick your poison and run with it, don't go for the best of both worlds.
If you believe in the fast digestion/uptake then don't eat solid foods within 5-7 hours of your PW shake, and get as much hydrolyzed protein and carbs after your workout ASAP.
If you want slow digestion then go with a mixed blend, and there is little need for the malto or dex. just mix with milk and be done with it...
then an hour after your PW shake go with a random digestion protein + fats forumla

I could b way off...

[pruneman]

Ryuage: I have used blends in the past. currently, though, i have 10lb of whey.

geoff: you make excellent points. The reason for the milk was to keep a steady supply of AAs after the whey was digested. I guess the question i'm really asking is whether or not the milk will significantly interfere with the absorption of the whey. thanks alot...i really appreciate your comments

[Holto]

the milk will slow everything down

if you want a stream of AA's to follow the whey go home and have 6 OZ of meat with something starchy

[pruneman]

the milk will slow everything down

if you want a stream of AA's to follow the whey go home and have 6 OZ of meat with something starchy

You have to remember that i am taking it with ~40g of simple carbs and a significant amount of whey. Obviously the milk will slow it down some, but i have trouble believing that it will turn it into a slow digesting meal. Part of the reason for the milk is that i can't have a meal shortly after my shake.

[Dedicated]

Hmmm, I was under the impression that the milk would slow the digestion of all that whey you are taking post workout. I could be very very wrong, I really have no idea, just going on what I have read in the past. Maybe someone else can comment. Personally my PWO shake is simply dextrose, whey, and water.

[PiKappaWRX]

My PWO contains 2 scoops of nitrean, 40g of dextrose and glutamine with water. i used to take it with milk because it tastes better, but water is more effetive because i'm not bulking. milk is good to slow down digestion and the dextrose will still spike insulin quickly. however, i want the whey to get proteins into the blood as quick as i can. because of this, i don't eat a lot in the few hours before i workout. i basically stopped taking it with milk because my PWO shake was just too high in calories ~650 and i'm cutting so i'm only eating around 2200 cals.

the decision between milk and water really lies in what you are trying to do. if you want more cals go for the milk, if you don't want 'em take it with water.

[Holto]

Part of the reason for the milk is that i can't have a meal shortly after my shake.

I would have the milk 45+ minutes after the shake then

[pruneman]

I would have the milk 45+ minutes after the shake then

This is a very good suggestion. I think i will try this.