Best PWO Shake for recovery?

Sleepy

Used up the last of my RAM this morning and need to get something ordered ASAP. Is RAM still the best PWO shake or has something even more magic come onto the market in the last 6 months?

dave80

i make my own, 2 scoops of whey, 2 scoops of dextrose, 10grams of creatine. dextrose can be bought in boots for 2 euro the brand name is Glucose C.

Al_Fernz

dave80 wrote: »

i make my own, 2 scoops of whey, 2 scoops of dextrose, 10grams of creatine. dextrose can be bought in boots for 2 euro the brand name is Glucose C.

Does it taste similar to RAM??

Hanley

Al_Fernz wrote: »

Does it taste similar to RAM??

My home made one;
-50g protein
-50g dextrose
-10g creatine mono
-5g glutamine
-2g AAKG
-some orange flavouring

It tastes NOTHING like RAM. The dextrose makes it very sweet. RAM's is just so delicious it's hard to chug my shake down knowing I could be having it instead. It does the job really well tho.

Sleepy

I'm way too lazy to go to the effort of mixing something myself and I'm not really lifting at high enough a level to bother with creatine and I don't even know what AAKG is!

dave80

Al_Fernz wrote: »

Does it taste similar to RAM??

No. nothing like ram but it a good PWO shake and it would prob workout cheaper too

arybvtcw0eolkf

Sleepy wrote: »

I'm way too lazy to go to the effort of mixing something myself and I'm not really lifting at high enough a level to bother with creatine and I don't even know what AAKG is!

So your looking at a short cut to recovery and gains?.

JJ6000

Get some Waxy Maize Starch. It's numero uno for post workout recovery.(you could also take it pre and during workout)

Much better than dextrose, or anything else for that matter. Several companies make it so you can probably get it for cheap enough here or abroad.

Some brands taste better than others. I'm not all that bothered with taste though.

You could mix in creatine, AAKG etc etc, as desired. However, there are some that say mixing other stuff in with it will alter teh effectiveness of the Waxy Maize by altering (lowering) it's molecular weight. (it's high molecular weight is the reason it works so much better than other products)

JJ6000

Sleepy wrote: »

I'm way too lazy to go to the effort of mixing something myself and I'm not really lifting at high enough a level to bother with creatine and I don't even know what AAKG is!

Geez, come one!! I agree with you, you are way too lazy.

All you have to do is mix a bit of powder with water. Not that much effort and takes a few seconds. If you dont know what AAKG is then take a few seconds to google it. People are not going to do the work for you.

If mixing a PWO drink is too much hard work for you I'd have to wonder how intense your workouts are??

Dragan

JJ6000 wrote: »

If mixing a PWO drink is too much hard work for you I'd have to wonder how intense your workouts are??

Well having put him through his paces a few times i can say that Sleepy works damn hard in the gym.

JJ6000

Dragan wrote: »

Well having put him through his paces a few times i can say that Sleepy works damn hard in the gym.

Fair enough. If you say he works hard, then I'm sure he works hard. Haha, I also just saw that he has over 8000 posts so I'm sure he knows his stuff too!

In any case, making your own PWO drink is his best bet here. It's cheaper, takes little time/effort and you can alter it as you like.

Like I said though, Waxy Maize Starch is the way to go here. It beats any other drink hands down.

I've been using it for some time now and I notice it replenishes your glycogen levels far quicker and more efficiently.

justsomebloke

I have to say I would be in the same boat of being to lazy (not enough time) to mix my own especially when RAM pretty much does the job for me. Truthfully I don't think it make my workout any less intense

JJ6000

jsb wrote: »

I have to say I would be in the same boat of being to lazy (not enough time) to mix my own especially when RAM pretty much does the job for me. Truthfully I don't think it make my workout any less intense

No biggie.....I'm lazy in some ways too.

There's really no reason people shouldn't make their own shakes though.

It takes less time to throw a bit of powder and water together than it does to walk into a shop and buy a lucozade sport (or whatever). It's also more effective as you get to dictate EXACTLY what goes in there.

Jimmy Bottlehead

JJ6000 wrote: »

No biggie.....I'm lazy in some ways too.

There's really no reason people shouldn't make their own shakes though.

It takes less time to throw a bit of powder and water together than it does to walk into a shop and buy a lucozade sport (or whatever). It's also more effective as you get to dictate EXACTLY what goes in there.

I think the lads mean that its easier to throw some RAM and creatine in than go about getting all the ingredients and figuring it all out?

JJ6000

Jimmy Bottlehead wrote: »

I think the lads mean that its easier to throw some RAM and creatine in than go about getting all the ingredients and figuring it all out?

Grand, to each his own.

It's definitely cheaper to go the home-made route though and in my opinion, easier. But if you are Ok with buying your own then no probs.

Waxy Maize is, however, superior to RAM and all other PWO drinks. Since I'm unsure if there is any waxy maize drink out there which is sold pre-mixed It's probably necessary to mix up your own if you plan on using it.

arybvtcw0eolkf

Dragan wrote: »

Well having put him through his paces a few times i can say that Sleepy works damn hard in the gym.

In fairness to JJ when 'Sleepy' say's;

Sleepy wrote: »

I'm way too lazy to go to the effort of mixing something myself and I'm not really lifting at high enough a level to bother with creatine and I don't even know what AAKG is!

it doesn't build a great impression!.


But thats not answering the OP's question. So when I used to use alot of shakes I found a mix very similar to Dave80's suggestion of Whey, Creatine & Dextrose. It was cheap to make and didn't take much effort.

If I'm going to miss a meal, ie going to work directly after training, and I have the time I like to throw a meal together and take it in a tupperware dish.

An example would be simply rice & chicken, lightly seasoned (as it can be a little dry) or even some mixed veg (the froozen packets boiled) and some meat. (just a suggestion and an alternative to taking shakes - which can stick after awhile too )

JJ6000

Mairt wrote: »

In fairness to JJ when 'Sleepy' say's;




it doesn't build a great impression!.


But thats not answering the OP's question. So when I used to use alot of shakes I found a mix very similar to Dave80's suggestion of Whey, Creatine & Dextrose. It was cheap to make and didn't take much effort.

If I'm going to miss a meal, ie going to work directly after training, and I have the time I like to throw a meal together and take it in a tupperware dish.

An example would be simply rice & chicken, lightly seasoned (as it can be a little dry) or even some mixed veg (the froozen packets boiled) and some meat. (just a suggestion and an alternative to taking shakes - which can stick after awhile too )

do you still drink shakes nowadays or is it all whole food?

yep, shakes can get so monotonous....I'm so used to it now though, that I barely think about it. Just open my mouth and down the hatch.

siochain

dave80 wrote: »

i make my own, 2 scoops of whey, 2 scoops of dextrose, 10grams of creatine. dextrose can be bought in boots for 2 euro the brand name is Glucose C.

I use something similar except I use boots orange isotonic mix, one scoop with a scoop of myprotein.co.uk unflavoured whey. Does not taste as nice as ram but close and at a fraction of the price, even ben dunne's price.

Sleepy

Mairt wrote: »

In fairness to JJ when 'Sleepy' say's;




it doesn't build a great impression!.


But thats not answering the OP's question. So when I used to use alot of shakes I found a mix very similar to Dave80's suggestion of Whey, Creatine & Dextrose. It was cheap to make and didn't take much effort.

If I'm going to miss a meal, ie going to work directly after training, and I have the time I like to throw a meal together and take it in a tupperware dish.

An example would be simply rice & chicken, lightly seasoned (as it can be a little dry) or even some mixed veg (the froozen packets boiled) and some meat. (just a suggestion and an alternative to taking shakes - which can stick after awhile too )

I can see where he got it from. I'm probably not doing myself justice but to me, creatine and the majority of sups are for people who lift in order to compete (either in lifting itself or some other discipline/sport). I'm lifting purely to make myself stronger, fitter and healthier so "advanced" sups etc. aren't really necessary.

RAM I took because it was great at alieviating DOMS in the days following my lifting sessions and, to be entirely honest, while I lift for health reasons I do enjoy watching my muscles grow a little

In relation to making your own shakes, do you guys take a couple of scoops of the different ingredients and add water or would you pre-mix the powders and then keep that in a single tub?

Kenmare

I know there is lots of stickies etc, but you dudes seem really knowledgable

What would you recommend I do with

75ml Measure
BP Liquiflav 50ml (Just for the lolz )
1000 Omega 3 fish oil tablets (1000mg)
Waxy Maize Starch 5Kg
Whey protein concentrate
Caffeine 100g.


Cheers.

arybvtcw0eolkf

JJ6000 wrote: »

do you still drink shakes nowadays or is it all whole food?

It really depends on how I'm training, and these days its been pretty bad.

Shakes do have their place, but I prefer proper food to a shake anyday.

But preparing proper foods can be a pain in the ass, or some people find it hard to eat the amount of food required to get both the cals in, plus the protein, carbs and fats and this is where a lot of people start from ignorance.

People think to bulk 'yea tomorrow I have to eat 4000cals' so they try that for a day or two, then they're feeling like sh*t - can't get another morsal in and give up bulking properly.

Guys, you can't go from 2000cals per day to 4,5 or 6000cals the next day, or even that week.

Like lifting, you have to increase your food intake slowly and let your body adjust to the changes (provided your bulking) and it pretty much works the same for cutting. You can't go from a high food intake to a crash diet and think you can maintain that for more than a few days.

So I always recommend people get their head around these facts before jumping on the supplements bandwagon blind.

As I've said before, for people training very hard shakes have their place. But the VAST majority of people don't need them.

JJ6000

Kenmare wrote: »

I know there is lots of stickies etc, but you dudes seem really knowledgable

What would you recommend I do with

75ml Measure
BP Liquiflav 50ml (Just for the lolz )
1000 Omega 3 fish oil tablets (1000mg)
Waxy Maize Starch 5Kg
Whey protein concentrate
Caffeine 100g.


Cheers.

consider how many carbs you need post workout (will depend on the individual, how they respond to carbs, bodyweight etc....I take in around 80-100 grams).

Mix up the appropriate amount of waxy Maize and drink immediately PWO.

I typically dont mix anything into it. The reason Waxy Maize is so good is that it has a very high molecular weight, meaning it sinks down into the small intestine much quicker than anything else and consequently, is absorbed far quicker than other powders/foods. Thus, your glycogen stores are replenished much quicker and more efficiently. Since mixing other substances into it may effect it's molecular weight and thus make it less effective, I prefer to take the Waxy Maize on it's own and then my BCAA's & protein maybe 15-20 minutes thereafter.

I wouldnt take the fish oil immediately PWO....take them throughout the day and before bed instead. I also dont see any real need for caffeine PWO, unless you are feeling so run down that you really need it to get through the rest of the day/evening.....it wont really help you recover any quicker though.

Mix in the liquiflav as you see fit.

JJ6000

Mairt wrote: »

It really depends on how I'm training, and these days its been pretty bad.

Shakes do have their place, but I prefer proper food to a shake anyday.

But preparing proper foods can be a pain in the ass, or some people find it hard to eat the amount of food required to get both the cals in, plus the protein, carbs and fats and this is where a lot of people start from ignorance.

People think to bulk 'yea tomorrow I have to eat 4000cals' so they try that for a day or two, then they're feeling like sh*t - can't get another morsal in and give up bulking properly.

Guys, you can't go from 2000cals per day to 4,5 or 6000cals the next day, or even that week.

Like lifting, you have to increase your food intake slowly and let your body adjust to the changes (provided your bulking) and it pretty much works the same for cutting. You can't go from a high food intake to a crash diet and think you can maintain that for more than a few days.

So I always recommend people get their head around these facts before jumping on the supplements bandwagon blind.

As I've said before, for people training very hard shakes have their place. But the VAST majority of people don't need them.

I'd tend to agree with you.

I think people tend to overthink things a lot of the time.

Most important thing is to get the main dietary principles in place first. Then you can focus on the finer details like exactly how many grams of carbs to include in your PWO shake, supplements, fat-burners, creatine etc etc. All those little "extra's" will do nothing if you dont have the main things in place first.

dave80

JJ6000 wrote: »

I also dont see any real need for caffeine PWO

a few studies have shown that caffeine can reduce cortisol levels, something that would be a plus post workout!

Kenmare

JJ6000 wrote: »

consider how many carbs you need post workout (will depend on the individual, how they respond to carbs, bodyweight etc....I take in around 80-100 grams).

Mix up the appropriate amount of waxy Maize and drink immediately PWO.

I typically dont mix anything into it. The reason Waxy Maize is so good is that it has a very high molecular weight, meaning it sinks down into the small intestine much quicker than anything else and consequently, is absorbed far quicker than other powders/foods. Thus, your glycogen stores are replenished much quicker and more efficiently. Since mixing other substances into it may effect it's molecular weight and thus make it less effective, I prefer to take the Waxy Maize on it's own and then my BCAA's & protein maybe 15-20 minutes thereafter.

I wouldnt take the fish oil immediately PWO....take them throughout the day and before bed instead. I also dont see any real need for caffeine PWO, unless you are feeling so run down that you really need it to get through the rest of the day/evening.....it wont really help you recover any quicker though.

Mix in the liquiflav as you see fit.

Thanks for your reply ^_^

Here is what I have planned. Delivery should be here soon.

Breakfast: Eggs (+protein drink 50g)

Snack midday (a tin or two of salmon) (+3 fish oil tablets)

Lunch (meat + veg + fish oils)

Training before: some of that waxy maize with some flav with milk.

Training immediatly after: Some more waxy maize

20 mins after: 70g Protein followed by meal.


I brought the caffeine to just try out

JJ6000

dave80 wrote: »

a few studies have shown that caffeine can reduce cortisol levels, something that would be a plus post workout!

Really?

I always understood that caffeine increased cortisol spikes & has a negative effect on the adrenals.

Either way though, I doubt it's gonna make much of a difference PWO....but if it works for you then more power to ya.

dave80

JJ6000 wrote: »

Really?

I always understood that caffeine increased cortisol spikes & has a negative effect on the adrenals.

quote]

read it a magazine or paper but cant find it, all the google results are wat you said!