After work out?

[Eric.laredo.tx]

I have several questions:
1)After working out I take a shake with about 30g whey protein and 7g carbs from oats (TrueProtein.com). I follow this within an hour or two with a healthy dinner, usually chicken, some whole wheat pasta and green vegtable. Does it matter when you get your after workout carbs, or can it just be sometime in the night.
2)I have some friends that take a b-6 vitamin to speed up their metabolism. Good idea or bad?
3)How much protein at one time is to much protein? I have heard anything over 30g the body cannot process it.
4)I am reading Purposeful Primitive and they suggest basically 1 gram of protein and "clean" carb for every pound I weigh. I feel like 220g of each is a lot. I work in an active law enforcement job and I get nowhere near that much. I work out for approx. 35-50 minutes 5 days a week with kettlebells only. Occasional pullups and pushups done slow and concentrated(the Naked Warrior). Has anyone had results following that eating reg. with only working out the 35-50 minutes a day?
5) Has anyone used TrueProtein.com and if so what are your results compared to other proteins? Are they the same, better, worse?

Thanks for giving me some answers

[avilezj]

1) After workout meal should be ASAP. Carbs should be simple
2) Not sure. Does it work for them? Have you tried it? If you have a nice balanced diet IMO you won't be needing it.
3) Obviously the amount of protein intake is not the same for everyone. Experiment.
I feel I can't answer questions 4 & 5

[eltorrente]

Pick up the book, Nutrient Timing, . It goes into the proper protein/carb ratios for before, during, and after workouts. Written by some phd's/weight lifters with solid studies to back what they are talking about.

Immediately after a workout, you want to have about 3-4 carbs to 1 protein ratio. This is the optimum ratio to get the protein directly into your hungry muscles. You only need around 15g's of whey protein, and about 45g's of carbs (glucose, sucrose, and maltodextrin) in this short time after a workout.

Once you've drank your post-workout drink/shake, you then just need to make sure you eat a good, solid meal within the next couple hours or so. That first post-workout drink within 20minutes or so after the workout is pretty important, and sets the stage for further nutrient intake. Think of it as turning the key to get your muscles ready for making best use of further nutrients. If you don't take in those carbs/protein in about 3-1 ratio after the workout, your recovery/growth will be less efficient - and it's best to do it withint 10-20 minutes after your workout. If you wait more than 45 minutes, you may as well just eat a big fat meal, because you missed that window.

Don't forget to formulate a small pre/during workout drink also. You only need a small amount of protein in this drink (6g's or so), and 4-5times as much carbs for energy and nutrients during the workout.

[Semonides]

just to corroborate, I kind of follow the principle that eltorrente has laid out.

But I do not make use of a pre-training drink. I also cannot drink while exercising. The reason being that I mainly train with clean and jerks and anything in my stomach makes me gurgle and it is hard to connect the elbows to the hips if my stomach has stuff in it. But I do an immediate post-training drink. I use a 2:1 (dextrose & maltodextrin: pea protein) ratio. It is suboptimal but I am not a body-builder, so it suits my needs--i.e., it is enough to help my body naturally adapt to the task without any undue sarcoplasmic hypertrophy.

[eltorrente]

I usually make a pre/during workout drink that consists of about half a scoop of Fruit Punch flavored whey (Optimum Nutrition brand), and powered Gatorade (fruit punch flavored also). I like Optimum Nutrition, since it has BCAA's and various other nutrients in it - though I'm sure most high quality brands have the same/similar stuff.

After workout, I put a scoop of "Glyco-Maize", by Optimum Nutrition (an unflavored carbohydrate powder), milk, a frozen banana, frozen strawberries, and about a scoop of chocolate whey and blend it up for a delicious smoothy. That REALLY hits the spot after a workout.

Loaded up with carbs/protein and energy, I can take a long shower and go about preparing a big fat meal, without worrying about trying to hurry-up and get nutrients into my starving muscles.