which milk is better for PWO shake?

[Gant Grimes]

Originally Posted by Garrett Smith

PWO or no PWO, it all depends on proper training and what the goal is. Daniel, state what your goals are and what kind of training you're doing to get there.

I don't do PWO, really. I haven't missed it, based on my current goals. If/when I decide I need to push the top of the 85kg weight class, I'll start worrying about PWO.

I think most of the PWO stuff is mental gymnastics, or that folks who really notice it are either trying to gain weight or they have insufficient diets to cover their needs already (ie. lacking protein intake in general, so PWO fills the hole).

Agree, especially the underlined part. If I'm not doing outside work, I can get by without PWO. However, a PWO accelerates my recovery. This is very helpful when I have a couple training sessions per day or, more often, finish a session at 10pm and train again at noon the next day.

When I clicked on this thread, I though the question was going to be "white" or "chocolate." When I need a little extra mass, I take 16oz. of chocolate whole milk and a scoop of whey. You can't beat that for the price.

[Daniel Olmstead]

Well, my goal is primarily strength gain without mass gain. I'm a rockclimber, so I'm not looking for unnecessary bulk.

My program is essentially a strength-hybrid CrossFit. My affiliate typically follows the national WODs, and I'll work out with them 3-4 times a week. Twice a week I do 5x5 strength routines (typically squats & bench or deadlift & press), and I climb 2-3 times per week.

It's a lot of volume, so I spend a lot of time trying to optimize recovery. Lots of sleep, lots of protein, lots of fish oil. Historically I've never done a PWO drink, but lately I've been taking some milk with me to gym to have after a hard metcon, for glycogen replenishment. I wouldn't drink one after a strength workout or climbing.

[Garrett Smith]

Milk is somewhat designed for mass gain.

What about some type of protein and dried fruit as PWO? In my heavy training times, I use a tin of sardines and some prunes (er, dried plums) within a couple hours after training. Seems to work.