Doing it wrong all this time? (PWO question)

[TheMac]

wow i really have to start reading things more carefully..i notice in the Window of Opportunity article it says to sip the shake for 45-60mins TOTAL, all this time i thought it was 60mins after you took the glumine and multi's. So basically my question is would it be too long to sip my PWO for 95mins total instead of 60?

[HKDave]

nah...

[tom10]

I wouldn't. The people who made those articles definately know what they're talking about on this kind of thing. 90 minutes might be stretching it.

[Dmitri]

As long as you down half of it almost immediately, then you should be fine as long as you drink it all and not too slowly.

[sucramdw]

Why would you do it any differently? You need to consume a post workout meal approximately 1 1/2 hours after workout, some call it your second window of opportunity. If you extend the sipping of the PWO shake longer then you have to then that will delay the time until your much needed fats, carbs and protein (PWO Meal). Follow the protocol, there is no reason not to. This is what you should be doing.

-Window of Opportunity
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Phase one:

Immediately.

Mix (using the same 200 lb. male on a bulk example) 100 grams of a combination of 50% of your carbs coming from Dextrose and 50 % of your carbs coming from Maltodextrin with,

50 grams of hydrolyzed whey protein,

all mixed with 1 Liter of Water.

Shake all the ingredients well. (I personally like using a Tupperware cup for my shakes)

Scoop out and consume 5-10 grams of creatine, and consume along side the shake. I don’t recommend mixing the creatine directly into the shake. Simply spoon it into your mouth and drink it down with your shake. Consume 1/2 of the shake in this immediately following your workout in this manner. After you have taken half the shake in, continue taking small sips of the shake.

Phase two:

15-20 minutes later

Scoop out and consume (again don’t mix directly into the shake) 5-10 grams of L-Glutamine.

Now is the time to consume any anti oxidants with your shake. A high quality multi-vitamin will work well, or you can just take Vitamin C and/or E.

This combination of L-Glutamine and anti-oxidants will help to super charge your immune system after the beating it has just taken.

Continue sipping on your post-workout meal for the duration of the initial 45-60 minute period.

30 minutes after you have completely finished your post-workout meal eat a well balanced meal.

Protein synthesis is amplified by 50% post-workout but it can be elevated as high as 110% up to 24 hours post-training! So keep supplying nutrients to your body all day long for optimal gains, drink plenty of water, and adhere to the pre-sleep stack I described in the Z factor part one.

The main difference with the meals following your post-workout shake is to begin adding fat to your meal. Healthy fats have numerous benefits to the body builder.

Increased fat intakes are highly associated with a more positive nitrogen balance, and also work to increase insulin sensitivity!

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[RGKfit]

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wow i really have to start reading things more carefully..i notice in the Window of Opportunity article it says to sip the shake for 45-60mins TOTAL, all this time i thought it was 60mins after you took the glumine and multi's. So basically my question is would it be too long to sip my PWO for 95mins total instead of 60?

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The guys are right. The only variance I make from this is judgement in what I did. In other words, if I just destroyed my legs, and I am totally wiped out, I may drink more than 1/2 of my shake immediately, and sip on the rest for a shorter period of time, maybe 40-45 minutes tops from the starting point. Then I get my meal in at the 1/2 hour time window. Now, if I did arms, and though I trashed them, I am not totally spent, I will only chug 1/2 and then sip the rest for an hour. So, it depends on how I feel my body "needs" nutrition post workout. I personally think this is key, learning to "read" your body and follow its signals. This is a bit of a variation from the standard "this is the way", but while I know the basis for the protocol is sound,(Old School and Joe are wonderful at their research) I do think you need to tailor your recovery to your needs with their protocol as your basis.

[jcorsello]

This is kind of off topic.

If you guys work out at a gym do you bring the powder with you and mix it with water in the locker room and start drinking it then or do you rush home first?

Or do you bring it pre mixed?

[RGKfit]

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This is kind of off topic.

If you guys work out at a gym do you bring the powder with you and mix it with water in the locker room and start drinking it then or do you rush home first?


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This is what I do.

[sucramdw]

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If you guys work out at a gym do you bring the powder with you and mix it with water in the locker room and start drinking it then or do you rush home first?

Or do you bring it pre mixed?

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I live about a 1 minute walk from the gym. Now in saying that, i still bring my shake pre-mixed to the gym everyday.

[Armor for Sleep]

yep, i take it and mix it in the gym. about a 10 minute walk home so that would totally screw up pwo protocol if i walked home first.

[awds]

i walk home, then take my shake 10-20min walk.

[sucramdw]

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i walk home, then take my shake 10-20min walk.

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This is horrible!!! Take it to the gym for now on.

[CraZy-T!]

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i walk home, then take my shake 10-20min walk.

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This is horrible!!! Take it to the gym for now on.

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Agreed!

It sounds nit-picky, but it's called a window-of-opportunity shake because the window does close very quickly!

You need to curb cortisol as soon as possible after working out, and your body is primed to take in those nutriets right from the get go! Don't make your body start eating healthy tissue to repair the damage you have done in the gym!