20240203 Day 664 Part-3 - My Post-Training Shake!!

20240203 Day 664 Part-3
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My Post-Training Shake!!
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For the past 28 years of training I’ve been told that there’s a ceiling to protein “absorption” (Dr Evil quotes) somewhere to the tune of 30-50g per meal. The 30g value under regular circumstances and the 50g value post-training.
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Well, like Richard Feynman said, “If it works in real life…”
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I love research but if I stumble upon a thing that works, I’ll keep doing it and wait for vindication in the literature later. This is one of those things.
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What I like to do is pack my post-training shake with as much as I can fit in a shaker and not have clumps so 4-7 scoops worth. That’ll make the shake 80+ grams depending on brand. 1stPhorm Whey Isolate, my brand of choice, is 20g a scoop.
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Why, because anecdotally, I’ve observed that post-training, especially since I train in the morning fasted, it SEEMS (based off tracking various metrics for months at a time) that front loading the majority of my protein at this time is more efficacious than having even, 30-50g servings at every meal.
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With this method, I have 100+ grams of my 160 or so daily requirement, and the 3-8oz of meat I have in my remaining 2 meals plus protein bar desert for dinner is more than enough to recover from training, AND make slow, steady gains in size, strength and muscularity, while staying this lean, SUSTAINABLY, in my 40s.
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I believe, have observed and it seems to now be demonstrated in the literature, that it’s a safe bet, overshooting the protein target post-training when the environment is primed to make the best use of it.
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Lastly, I’ve focused on the protein piece but I always combine it with a fast digesting carb like Ignition or a Gatorade packet. This is both for flavor, to replenish glycogen stores independent of the protein and to induce a bigger insulin spike to move the protein and carbs where they need to go faster. Since I’m super insulin sensitive being this lean, a single serving Gatorade pack does the trick and makes the shake taste like ice cream!
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For some extra electrolytes I also toss in a bit of extra sodium in the form of table salt since I sweat out a couple pounds of fluid every morning during my daily conditioning.
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Stay in the fight 🇺🇸🇰🇪
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