Alternatives to the PWO shake

Khannie

I'm looking for some food based alternatives to the PWO shake. I'm trying to lose some weight and the ol' PWO shake is not very satisfying when you're restricting calories.

I tried this:

1 part whey, 1 part dextrose, 1 part white flour, some water, blended into pancake batter consistency. Cooked as crepes / pancakes.

Stuck a bit of syrup on top. I've had worse.

Anyway....I'm open to suggestion.

edit; Before anyone jumps on me suggesting that it's not the optimal way, yada yada....I'm aware of that. Mental health needs to be considered too. I'm looking for a middle ground between a slowly absorbed meal and PWO recovery.

Khannie

44 views and not a solitary answer. Pfft.

I'm gonna give some "pwo muffins" a baking over the next few days. Slightly altered version of this recipe. I'm gonna try this:

2 cups of blueberries.
2 egg yolks.
2 cups of flour.
2 cups of dextrose.
1/2 cup of skimmed milk.
zero butter.
1-2 cups of whey (depending on how the consistency works out).
1 teaspoon of baking powder (down from 2 as the whey generally puffs up any stuff you cook / bake).
1 teaspoon of vanilla essence.
1/2 teaspoon of salt.


and see how it pans out. If it's rubbish, I may add in some butter on the 2nd run.

I hate that cups malarky. WTF use is "cups"? Units of weight please!!

g'em

Sorry Khannie, I meant to get back to this.

So you're trying to lsoe weight but don't find the PWO shake satisfying enough? Have you ever tried blending the shake with cottage cheese?

btw cups = teh suck. But you can buy cheap cup measurers in most decent kitchenware stores, and they're worth having around as most US recipes use them.

Mhmm...weetabix

I thought most manufacturers recommend not cooking with whey as high heat effects the quality of the protein?

colmconn

Khannie wrote: »

Slightly altered version of [url=]this[/url] recipe. I'm gonna try this:

can you fix the link please?

Khannie wrote: »

I hate that cups malarky. WTF use is "cups"? Units of weight please!!

your bog standard 8oz cup, you probably have a couple in you cupboard.

g'em

Mhmm...weetabix wrote: »

I thought most manufacturers recommend not cooking with whey as high heat effects the quality of the protein?

It will denature it (that is, the protein structure will most likely unravel) but it won't affect the protein quality it'll still contain the same amount of protein with the same amino acids. At most the asborption time of the the protein will be affected, but by adding other stuff to it (flour, milk etc.) it's hardly going to be fast-release anyway.

Khannie

g'em wrote: »

Sorry Khannie, I meant to get back to this.

No need for an apology. Thanks for getting back at all.

g'em wrote: »

So you're trying to lsoe weight but don't find the PWO shake satisfying enough? Have you ever tried blending the shake with cottage cheese?

Yeah, basically that's it. I find it.....functional or something. I do it because I should, but I'd rather be eating something. I think even the chewing can help if you know what I mean.

Haven't tried cottage cheese tbh. I have some casein at home (Been adding it to porridge in the morning and what not. Great gear.). I may give that a lash and see how it works out.

Oh...yeah, I am trying to lose weight. Woke up at 64.4 this morning. Want to weigh in at 60 ish in just over 4 weeks. Weigh in is same day so I can't "make" too much.

g'em wrote: »

btw cups = teh suck. But you can buy cheap cup measurers in most decent kitchenware stores, and they're worth having around as most US recipes use them.

Nice tip. Cheers.

Mhmm...weetabix wrote: »

I thought most manufacturers recommend not cooking with whey as high heat effects the quality of the protein?

Didn't know that. Will do a bit of googling and report back. edit: No need it seems.

Khannie

colmconn wrote: »

can you fix the link please?

Oopsie. Sorry. Will do now.

edit: done.

Khannie

g'em wrote: »

by adding other stuff to it (flour, milk etc.) it's hardly going to be fast-release anyway.

I would have thought the white flour would have a fairly high GI. Do you think it would very negatively affect absorption time?

I'd potentially swap out the skimmed milk for water if it was going to have much of a negative impact too.

edit: Sorry for all the posts....people were replying as I was replying.

g'em

Khannie wrote: »

Yeah, basically that's it. I find it.....functional or something. I do it because I should, but I'd rather be eating something. I think even the chewing can help if you know what I mean.

I know exactly what you mean. Cottage cheese is, to be frank, and acquired taste. Personally, I love the stuff, cottage cheese & avocado, cottage cheese & pineapple, cottage cheese & peanut butter... you get the idea.

The great thing about it though is it's super filling, extremely low-carb, high enough in protein (alebit mostly casein) and low in fat & calories. Obviously by mixing the whey with the cottage cheese you're going to negate the quick absorption of the whey, but given your goals and focus, there's no need to get hung up on that - the whey will still be quick delivery to a certain extent.

Alternatively, get some old fashioned clean chicken and vegetables into you. You're not looking to get swole musclez right now, you're looking to lose a bit of weight pre-comp without compromising your strength. Keep protein high and good quality and keep your good fats up - get that right and you're laughing (hopefully at your opponent after you've thrown/ punched/ kicked/ slammed them to the floor)

pvt.joker

g'em wrote: »

I know exactly what you mean. Cottage cheese is, to be frank, and acquired taste.

You can say that again. I find it vile , disgusting stuff. Had to thrown 2 tubs of it in the bin after buying it after seeing it recommended here.

g'em

Khannie wrote: »

I would have thought the white flour would have a fairly high GI. Do you think it would very negatively affect absorption time?

It will have an effect - to what extent I couldn't be 100% sure. Bear in mind also that white flour is (nutritionally speaking) over-processed junk akin to white sugar. given the massive effort you're putting into getting things right I'd be inclined to be a bit 'meh' about the recipe overall. Put it this way - the recipe seems fine, not brilliant, but adequate. If the rest of your diet is full of vegetables, some fruit, lean meats and good fats then you could eat the muffins relatively guilt free after a workout.

Khannie wrote:

I'd potentially swap out the skimmed milk for water if it was going to have much of a negative impact too.

No need, you're sweating the small stuff

Khannie

Fair play G'em. As usual two crackin' posts.

edit: Jaysus....I'm out of thanks already.

g'em

pvt.joker wrote: »

You can say that again.

Ok. I know exactly what you mean. Cottage cheese is, to be frank, and acquired taste.

Badum-tish. Ah, I crack me up.

I know, I know, humour is not my forte

pvt.joker wrote:

I find it vile , disgusting stuff. Had to thrown 2 tubs of it in the bin after buying it after seeing it recommended here.

:eek: heresy!!

Bake a cheese-cake. Cottage cheese mixed + mascarpone cheese + crushed hobnobs + sugar + strawberries = quick n' easy super nyom cheesecake

flywheel

many recipes for gen meals and specific pwo options too: http://www.gourmetnutrition.com/

BraziliaNZ

yeah cottage cheese isn't bad at all. You can get flavoured ones too now with chives and what have you. I'm totally going to buy a tub at lunchtime for shower!!

Al_Fernz

BraziliaNZ wrote: »

I'm totally going to buy a tub at lunchtime for shower!!

Hey - thats not very hygienic. Altho I hear this guy is a fan...

t-ha

Khannie, don't sweat the small stuff. Just eat after the gym - it doesn't really make that much difference. Chicken sandwich, tuna & potato salad, croquembouche, whatever... after a good workout it's pretty much all good in the hood. Just another great reason to work out hard!