View Full Version : Milk and Whole Food PWO

Eric Jones
08-27-2007, 12:02 AM
What does everyone think of skim milk and whole foods within ~ an hour post-workout for protein/carb replenishment versus protein powders and what not?

I weigh about 165lbs and try to follow an 18 block Zone (in a 6-7 hour IF window. Thats 9 blocks of carbs PWO, which would be 5 cups of milk (at 1 block per cup) and 4 blocks of fruit or sweet potato (typically for me, banana, raisins, figs or a combination of those to get 4 blocks). That quantity of milk also provides 35g (5 blocks) of protein.

I haven't started this yet, but would like to replace my protein powder and Amino supplements with skim milk once I finish my tub of whey. It makes so much more sense to me to eat whole foods, especially milk, versus powders and isolated vitamins and aminos PWO. I also find it ironic that nature made milk in Zone proportions.

Just wondering everyone's thoughts on this....

Mike ODonnell
08-27-2007, 06:15 AM
I've used the skim cho-milk drink many times after a glycogen depletive workout (mountain bike, hockey, etc...). Skim Cho-milk is more the "supposed" ideal pwo 4:1 ratio and tastes pretty damn good. It all goes back to whether you believe you need a pwo drink. I think if you are trying to lose weight then you can go without. I think if you are trying to speed up recovery for the next glycogen depletive workout then it helps.

Which brings to the next point, what is the workout? Some do not warrant a pwo drink such as strength/ME. So many variables but it comes down to the workout, your goals and what the rest of the week's workouts will be (whether you need quicker recovery). You may find yourself not needing pwo if you become more "fat" adaptive for the longer workouts.

Personally I use pwo here and there....nothing strict. Never after strength workouts, just more after really "bonking" longer workouts.

I would keep Aminos pre and post. But that's just me.

Eric Jones
08-27-2007, 12:22 PM
Great reply, thanks!

I do vary CHO intake PWO depending on the glycolytic load of the workout, but you can safely assume a typical workout for me is heavily depleting of glycogen (alot of my workouts are some ME followed by CrossFit WOD type things). I do like the PWO meal/drink/whatever to take advantage of the insulin independent window and eat more fruit or higher GI foods there to minimize their insulin impact rather than eating them at other times.

I would like to at least maintain muscle mass and fat percentage, but I am not opposed to adding muscle either.

Robb Wolf
08-27-2007, 12:46 PM
I tend to have my best results with whole foods. Shakes and other liquids pork me up right in the midsection. I think I am as insulin challenged as a person can be! Tinker with it and see. Similar to mods suggestion I know many folks really swear by the PWO LF chco-milk. Can not say that plays towards the health and longevity bias but DAMN yummy!

Garrett Smith
08-29-2007, 01:05 PM
Skim milk, pasteurized/homogenized/skimmed and in a plastic bottle, is anything BUT a "whole" food.

Raw whole milk is a whole food. Add cocoa and stevia and there's a great PWO drink (if one does dairy).

If I ever decide to do dairy again to bulk, I'll likely be getting the raw goat's milk at the hippie food store down the street. I'll have to make enough money first though, as a half-gallon is $8.