After my workouts, I drink my whey powder with about 8 oz of water but do not add anything to it like fruit. I usually eat my next BFL meal about an hour or so afterwards. All of my other BFL meals contain some kind of complex carb.
Do most people add stuff to their post-workout shake?
I use Designer Whey Protein powder that has 100 cals, 18g protein but only 2 g Carbs. And I'm a 5'1 female.
On weight days I have a Myoplex shake within half an hour of my work out. In my opinion my body is primed and ready to absorb all the nutrients and goodness Myoplex provides. On cardio days I wait an hour then have a shake. I use myoplex original 42g protein, 27g carbs but I am a male. You wouldn't need as many grams of protein or carbs. I have read about other people doing it a bit differently but this has worked well for me and, as I understand it, follows the BFL book.
Hope this helps
Orrin
I would definately add some carbs to that shake to get a closer protein/carb portion.
"The only person you should try to be better than, is the person you were yesterday!"
I usually make mine into a smoothie. It might be a little much, but about 30 minutes after a workout and I've had a chance to shower and get ready for class or work, I will add maybe a half cup of frozen sliced strawberries, or 1/2 cup of blueberries, and a tsp of low-fat chocolate instant pudding mix, with a heaping scoop of whey protein powder, and some ice cubes to give it the smoothie feel. I love it and it covers up the protein taste really well!
I had fresh spinach and blend well!
I also drink a protein shake after my workouts (weight or cardio). You most definitely want to add a carb along with that protein. When you have completed your intense workout your muscles are depleted of their glycogen and are in a catabolic state. You want to as quickly as possible replenish those muscles so they can begin to repair and build themselves back up. This is referred to as the "Window of opportunity". Eating a carbohydrate with your protein shakes will help drive that protein into your muscles fast. This is actually the one and only time you could have a sugary drink like gatorade along with your protein without any worries of it being stored as fat because all those fast digesting carbs will be stored in your muscle cells without being stored as fat. So to answer your question......yes have some type of carb with that protein shake.
fit4life "The dream must be bigger than the pain"
I do the smoothie routine like eown mentioned if I'm at home with the blender, or if I'm in a hurry I will add the whey protein (I love Designer Whey btw!) to a tall glass of milk and stir really good with a fork (acts like a mini whisk).
Nutrition facts using 2 cups of skim milk and 1 scoop Designer Whey:
calories - 280
carb. - 29
protein - 36
It's the only meal I use that much milk with. Otherwise I drink water with everything else.
I am female also, I hope it's not overdoing it on the protein... hmm, if we took out the protein powder, we'd still be left with 2 cups milk:
calories - 180
carb. - 26
protein - 18
Hmm, now that I see the numbers, maybe I should just use ONE cup of milk with 1 scoop protein powder...
Calories - 190
carb - 16
protein - 27
sorry if I gave you a headache, I think I just gave myself one.