So what do ya'lls PWO shakes consist of, if you have any? Mine consists of: 1) ON 100% gold label strawberry flavored whey protein (1 scoop, or about 24 grams of protein) 2) Gatorade lemon lime sports drink powered mix (3/4 of a scoop, or about 45 grams of simple sugars) 3) Mixed in a blender, or with a spoon in a big big cup, with anywhere from 12-16 oz. of water. If I want a thicker consistency, I use around 10 oz. of water instead. If I might add, the above PWO drink is quite fruity tasting, and doesn't taste bad at all. I should try experimenting with fruit punch gatorade... DWO (during work out) I just drink the protein powder in about 10 oz. of water and sip it throughout. Post yours!
This resembles a thread right below this one. Anyway, after my bad experience with a shake today, I'm going to go for a nearly pure fruit one next time. Once I get a recipe that tastes pretty good, I'll experiment with adding things to it... like broccoli.
It varies. Today it was: 2 scoops dymatize chocolate some hershey's chocolate syrup 12 oz 1% milk When I have vanilla whey I like to use frozen and fresh fruit with it.
After the workout, it's 2 scoops of Surge in about 24 ounces of water, stirred with a spoon for about 30 seconds. (I'm usually drinking this before I'm done catching my breath from the last set.) So, technically, that means I'm getting glucose, whey hydrolysate, maltodextrin, phenayalanine, glutamine, and BCAAs. During the workout, it's water, and a bunch of it. My personal best was just less than a full gallon during a 75-minute workout in my garage on a cold winter's afternoon.
About 40g of whey and 500ish of skim milk, creatine (half dose), a couple of bananas and tons more water. I don't put a giant emphasis on it, but I always eat a big meal within the next hour or 2. I find pre-WO to be more useful - caffeine, alcar, taurine, tyrosine, creatine (half dose) all in OJ. Usually have some nice porridge or other meal couple hours before.
This is about post workout though, not just a shake in general. I read what you put in your shake in your other thread though....
