View Full Version : New guy...help with post-workout nutrition

06-03-2005, 12:25 PM
Hey everyone, I'm new to the boards and just had a quick question about post-workout meals.

I'm about 135 lbs, so how is this for a post-workout shake:

-1/2 cup quick oats
-1 cup skim milk
-100% whey

all mixed in a blender

-450 calories, 35g protein, 60g carbs

I would have another meal in about 2 hours.

06-03-2005, 12:38 PM
Sounds good, but from the numbers off the top of my head, that would be more than 450 cals.
Scoop of whey 120 cals/22g protein (brand I use)
Banana 110/28 carbs
Honey depends on how much, but 1 TBS is 63 cals/17 carb
Oats 240 cal/42 carb
1 cup milk 90/18 carbs

So I get 620+ cals and 100+ grams carbs.

06-03-2005, 12:46 PM
Actually, I think your numbers are a little different than the ones i'm using:

Whey: 110 calories, 23g protein
Banana: 100 calories, 25g carbs
Honey: (not a whole tbs) about 40 cals, 10 carbs
Oats: 150 calories, 27g carbs
1 cup milk: 90 calories, 13 carbs

so actually it's about 490 calories, 65g carbs

Our biggest difference is in the oats...1/2 cup is 150 cals according to the box....

I'm just wondering about this shake because I know most people suggest just whey and maltodextrin or something and then a whole-food meal an hour later, but a lot of times my schedule doesn't allow me to get another meal in that quickly, so i figure that this shake will stick with me a little longer. Also, I know it's not as high-GI as dextrose or maltodextrin, but i'm sorta a solid-food type of guy. This all sound ok?

06-03-2005, 12:57 PM
The purpose of the dextrose/maltodextrin is to stimulate an insulin spike that shuttles nutrients into your muscles FAST.

Your proposal would work fine, provided you're not a hard gainer and provided your pre-workout nutrition also provides plenty of carbs.

If in doubt, why not do two shakes - one with a scoop of whey and dextrose/malto immediatly post workout, and your oat concoction afterward?

Also, why not use malto/dex instead of the fructose-rich honey? Might seem more prudent to spike your insulin than to load your liver with fructose when your muscles need it more.

06-03-2005, 12:59 PM
I'm going off a 1/2 cup of dry oats, you must be going off a 1/2 cup of cooked oats.

06-03-2005, 01:07 PM
1/2 cup dry oats is 150 cals

06-03-2005, 01:41 PM
Rolled oats are about 300 cals to a cup.

Whole oats (the grains, unmilled) are about 600 cals to a cup.