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Originally Posted by scwop
Just wondering what most active people like? I really like the convenience of the shot, as I just bring it to training in a shaker and you can mix it with water, and have it right away. But I've been hearing alot about "Recovery Shakes" and the like. Can anyone out there tell me how to effectivley utilize these, and the differences? I have a great tasting protein shake but after the shot when do i take the shake?
At the end of the day I'd like to know how and when I should be taking these supplements.
Cheers,
Scwop
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To get back on track: most recovery shakes are just a protein "shot" combined with a carbohydrate powder like dextrose or maltodextrin. How much you take of each depends on your goals and bodyweight, but you should probably get 30-60g of whey protein in there and then 2x-3x that amount of carbs.
Whey protein is an ideal protein PWO because it's faster-digesting, and the same can be said for the carb powders, but the drawback is that these tend to lack a favorable nutrient and phytonutrient profile.
Just as good is to throw some fruit and veggies (I prefer the Greens+ powder with shakes for a veggie serving) into a blender with green tea or water or even skim milk and then add some scoops of whey. The more of your supplementation comes from actual food, the better, but carb/protein powders are fantastic for bulking.
