for goodness shakes!

[Gee]

I have been bought several bottles of a 'recovery shake' called For Goodness Shake, it recommends drinking within 20 mins of finishing training?
Is it any good (tastes fantastic!!) or can anyone recommend an alternative that doesn't cost loads?

[DanCrase]

It's just a vitamin and mineral shake ain't it?, get a cheap tub of multivits and a tub of protein powder. if you can't stand the flavour of the protein; get some nesquick and mix it up, the simple carbs in the nesquick will give you energy and a quick insulin spike for muscle building too.

Better and cheaper

[Gee]

Cheers,
Drinking before training or after?

[LewisJ]

Semi-Skimmed Milk (91%), Sugar, Cocoa (1.5%), Stabilisers: Cellulose, Carboxymethylcellulose, Carrageenan; Flavourings, Vitamin and Mineral Mixture (Maltodextrin, Magnesium Hydroxide, Vitamin C, Zinc Lactate, Ferric Pyrophosphate, Vitamin E, Vitamin B3, Sodium Selenite, Biotin, Manganese Sulphate, Vitamin B5, Vitamin A, Copper Sulphate, Vitamins B6, B9, D3, B1, B2, Potassium Iodide).

Given they're the ingredients, a pint of semi skimmed milk, with about 30g of table sugar and some cocoa powder would be the cheaper option!

[DanCrase]

Cheers,
Drinking before training or after?

After, mate, within about 15 minutes when your body is in need most; plus this option has more protein than "goodness shake" which seems like a health fad to me, like that "diet coke +" thing

[Gee]

Just got a bottle out the fridge and checked the ingredients!
So despite tasting great they aint going to do me much good after training then. Back to drinling milk and eating eggs then when I get back from the gym.

[LewisJ]

Not too much wrong with milk or sugar after training, depending on your goals and the training session, but personally i'd save my money and make it myself. ;)

And depending on the training session, you might benefit more by taking it before.

[DanCrase]

They will do you some good, just not as much as the other things listed above.

Milk you gotta be careful with, apart from having less protein than a good shake; they're packed with lactose, which is a carb thats low on the glycemic index and isn't easy for your body to absorb, and when it's in a post-workout state its probably not working optimally and you don't wanna confuse things.

Mix your protein with water where possible.

[DanCrase]

Not too much wrong with milk or sugar after training, depending on your goals and the training session, but personally i'd save my money and make it myself. ;)

And depending on the training session, you might benefit more by taking it before.

Whereas it's true you may well benefit more from taking it before (deoendant on type of exercise and genetic make-up) I always find that if I drink anything other than water or an energy drink before exercise; I always feel bloated and ready to puke.

I prefer to eat a meal about an hour or so before working out, which provides my pre-workout slow burning carbs and protein, and save the quickly absorbed stuff (such as drinks) for recovery afterwards

[LewisJ]

Obviously everyone is different and with nutrition it's always a matter of trialing things with yourself to see how they go, but if you're taking the amount you need then you shouldn't have much trouble with stomaching it. Around 15 g whey + some carbs is about all you actually need.

But then it's all relative to what you're doing and what your goals are, a lot of people would probably benefit most from eating/ drinking nothing.

[Gee]

I do a little weights work each session but mainly focus on pad/bag work and cardio such as bikes, running machines etc after drills and technique session. I dont want to increase muscle mass to much just burn fat and aid recovery ready for the next days training.

Going to check out some protien shakes tommorow, any recomendations?

[DanCrase]

Not really in terms of make, just make sure it's whey protein, or a whey/ casein blend with mostly whey. Try to get one thats about 25g protein per serving and if you want something thats gonna be agreeable with your stomach and digestion, look for a cold processed whey.

But all in all there really isn't a huge difference.

try to get a neutral flavour, like vanilla, if you plan on adding your own (nesquick and such)

[LewisJ]

I agree. They're pretty much all the same as long as you get whey. If you're going to use them then find one that you like the taste of and can aford.

Question I'd ask is if you're going straight home and eating eggs and drinking some milk do you actually need a protein supplement at that point? to which the answer is no.

[DanCrase]

No, you don't need protein supplements. You never "need" them, but if you're training hard and time/ absorption is of the essence; a protein shake is not only more convenient, but better absorbed than milk and eggs, of which eggs require preperation and milk contains the aforementioned lactose.

Plus both contain additional fats which are not entirely beneficial, whereas the shakes don't (or shouldn't)

[Gee]

cheers for the info/advice guys!
much appreciated.

[DanCrase]

The main arguement between food protein and liquid protein immediately after training is that, whether you lift weights or not, your body uses such things as protein and glucogen for fuel. Now after you finish working out, your body is in a nutrient defecit and will replace the spent "fuels" from wherever it can get them; if you don't put them in soon, it'll start eating your hard earned muscle and your body will go into a state of catabolism. Which sucks a big one.

If you put protein in via a shake, it's absorbed quickly and stops this catabolic state, if you wait to get home, then till you've prepared; consumed and digested the food, your body will be chewing away on your muscle tissue the whole time, which is counter productive to the training you've done.

I find its best to down a shake after I finish training, then eat a food meal about an hour or so later, to put some slow burning energy in.

Anyhow, no problem mate, all the best in finding what works for you.

[Gee]

I agree. They're pretty much all the same as long as you get whey. If you're going to use them then find one that you like the taste of and can aford.

Question I'd ask is if you're going straight home and eating eggs and drinking some milk do you actually need a protein supplement at that point? to which the answer is no.

For the reasons mentioned by Dan, i.e additional fats etc I wanted to get away from the eggs and milk and replace with a all in one protien shake.

I'll try a few out and find which whey mix I can stomach.

Cheers.

[LewisJ]

My point is if he's going to go home and eating immediately after training (depending on how much later this is) then consuming a protein is just extra cost and extra energy and 30 minutes is unlikely to make any difference in terms of net protein synthasis.

You could also say that both milk and eggs give other additional benefits, for example sodium and potassium, aiding post-exercise rehydration, as well as numerous other micronutrients.

But like I said before it depends on so many variables it's difficult to diagnose over the internet. Protein supplements definately have their place and most people I work with use them, but too many people are too quick to recommend them in my opinion.

[DanCrase]

My point is if he's going to go home and eating immediately after training (depending on how much later this is) then consuming a protein is just extra cost and extra energy and 30 minutes is unlikely to make any difference in terms of net protein synthasis.

You could also say that both milk and eggs give other additional benefits, for example sodium and potassium, aiding post-exercise rehydration, as well as numerous other micronutrients.

But like I said before it depends on so many variables it's difficult to diagnose over the internet. Protein supplements definately have their place and most people I work with use them, but too many people are too quick to recommend them in my opinion.

Fair point mate, it really is all about varying factors and influences.

For convenience and peace of mind, I always down a shake after working out, plus the avoidance of the extra fats in foods.

[jodieshann]

Hi guys
Jodie from For Goodness Shakes here, I just thought I’d let you guys know a bit about For Goodness Shakes! One bottles drunk 20 mins after training will provide the right 3:1 ratio of carbs and protein for recovery. It provides all the essential amino acids from the Whey & Casein in the milk.

Also we have a special January offer at ForGoodnessShakes.com (http://www.ForGoodnessShakes.com) at the moment if you want to buy in bulk.

[ChokeYouOut]

try to get a neutral flavour, like vanilla, if you plan on adding your own (nesquick and such)

You can get unflavoured whey as well, i havnt tried it but will do soon