hey all, i make own post work out protien shakes that are pretty much a meal in itself it seems since its up there around 560 calories...yes i know thats a bit high but most are comming from the peanut butter or the cashews.....in which..i can reduce if anyone thinks this is to high for post workouts? i could shave maybe 150 calories....anyways....
i now bring shake to the gym. i used to have it once i get to work since someone puts it in the fridge for me before i go in after the gym. but since i cant drive someone picks me up so i have to wait longer so now i just bring it to the gym and they kindly put it in there fridge. question is....how fast or slow should you drink them? i know you should have them RIGHT after workouts but how fast should you drink it down? mine is very tastety so i could have this thing down in under two minutes lol. should i take longer or should you have them fast?
and the second question....i manualy crush cashews that i put in it. (yes boss man i took your advice and it tastes great with it instead of the banana) this is pretty much a big time killer in the mornings when i prepare it before i leave...but since im the only one who eats them in house, would it be ok to lets say...crush them all and put back in the can so then i just take it by the scoop fulls? instead of crushing them every morning.... it would speed up prep time but wasnt sure if it affects the nutriants in the cashews if crushed and left in the can.....any thoughts on this is appreciated! thanks!
~Amber~
"If your actions inspire others to dream more, learn more, do more and become more, you are a leader" -John Adams
Post workout shakes and cashews question...
Moderators: Boss Man, cassiegose
-
cassiegose
- VETERAN
- Posts: 2525
- Joined: Fri May 09, 2008 6:06 pm
- Location: Prineville Oregon
Hi there Amber!
I like your quote! :) personal favorite... "Treat people as if they are what they ought to be and help them become what they are capable of being". ~Johann Wolfgang Van Goethe~
Now to your question... That shake does seem a bit high in calories. I try to get a fairly equal number of calories for all 6 of daily meals to keep metabolism balanced. If I were you I would definitely try to reduce the calories of the shake. I try to do about 300 calories a meal for 6 (or 7 if its a long day) meals a day. You might look into something like that.
For the shake... I don't think it necessarily matters how long it takes you to drink it. I usually drink mine over the course of about 10 or 15 minutes. I would think it might digest a little better if you drank it a bit slower instead of wolfing it down in 2 minutes. Just thoughts though... I'm not totally sure on that one.
For the cashews... I don't see any problem with crushing all of those cashews before hand and storing them like that. If it makes your life easier and saves time I say go for it! :)
You might also look into almonds and almond butter as they are very healthy choice.
Hope this helps!
Cassie
I like your quote! :) personal favorite... "Treat people as if they are what they ought to be and help them become what they are capable of being". ~Johann Wolfgang Van Goethe~
Now to your question... That shake does seem a bit high in calories. I try to get a fairly equal number of calories for all 6 of daily meals to keep metabolism balanced. If I were you I would definitely try to reduce the calories of the shake. I try to do about 300 calories a meal for 6 (or 7 if its a long day) meals a day. You might look into something like that.
For the shake... I don't think it necessarily matters how long it takes you to drink it. I usually drink mine over the course of about 10 or 15 minutes. I would think it might digest a little better if you drank it a bit slower instead of wolfing it down in 2 minutes. Just thoughts though... I'm not totally sure on that one.
For the cashews... I don't see any problem with crushing all of those cashews before hand and storing them like that. If it makes your life easier and saves time I say go for it! :)
You might also look into almonds and almond butter as they are very healthy choice.
Hope this helps!
Cassie
you don't want fat straight after workouts...you need instant replenishment and fat slows digestion..i have a some protein powder in water followed by a bowl of rice bubbles then about 45mins later i'll have some meat (perotein/fat) and veg
if having one for breakfast which isn't great as they should not replace solid food, then fats can be added
if having one for breakfast which isn't great as they should not replace solid food, then fats can be added
i like that one also! 
or you can never fail with the classic "treat others the way you want to be treated" who could forget the one we all learned from parents or in kindergarden lol
as for the shake.... i have a spreadsheet document i keep open on laptop for all this tracking. but i recently set up more sheets in the document. one is main nutrition log and then i have other sheets that list meals for each type....aka....for breakfast meals...shake...lunch...snacks...and dinners. each sheet will have the kind of meals i eat with the nutrition facts and all add up for each meal so i can see if maybe a certain food here or there could be changed to help reduce or increase calories or other things like carbs or less fats or more protein. its a lil complicated start but once i get the basic things i eat all loaded....its easier to just copy and past to main log as i track.
but yeah i looked shake over and by cutting portions down for the PB and cashews its now at 380 calories. which is good for after gym days bc i am there for like two hours and get a pretty good full body work out. i will also try to drink it a lil slower its just GOOD and filling.
does anyone else have there own thoughts on how fast you should drink your post work out shakes?
ps. for anyone who doesnt know...im in training for a half marathon in JAN in walt disney world FL. im walking the half for the childrens tumor foundation and if youd really like the details on why im doing this...check out the site below. im really trying to stick with this and working hard to do it right and track progress so far im doing pretty well even with difficulties in life
http://www.active.com/donate/nfdisney2009/The-A-Team
~Amber~
"If your actions inspire others to dream more, learn more, do more and become more, you are a leader" -John Adams
or you can never fail with the classic "treat others the way you want to be treated" who could forget the one we all learned from parents or in kindergarden lolas for the shake.... i have a spreadsheet document i keep open on laptop for all this tracking. but i recently set up more sheets in the document. one is main nutrition log and then i have other sheets that list meals for each type....aka....for breakfast meals...shake...lunch...snacks...and dinners. each sheet will have the kind of meals i eat with the nutrition facts and all add up for each meal so i can see if maybe a certain food here or there could be changed to help reduce or increase calories or other things like carbs or less fats or more protein. its a lil complicated start but once i get the basic things i eat all loaded....its easier to just copy and past to main log as i track.
but yeah i looked shake over and by cutting portions down for the PB and cashews its now at 380 calories. which is good for after gym days bc i am there for like two hours and get a pretty good full body work out. i will also try to drink it a lil slower
its just GOOD and filling.does anyone else have there own thoughts on how fast you should drink your post work out shakes?
ps. for anyone who doesnt know...im in training for a half marathon in JAN in walt disney world FL. im walking the half for the childrens tumor foundation and if youd really like the details on why im doing this...check out the site below. im really trying to stick with this and working hard to do it right and track progress
so far im doing pretty well even with difficulties in life http://www.active.com/donate/nfdisney2009/The-A-Team
~Amber~
"If your actions inspire others to dream more, learn more, do more and become more, you are a leader" -John Adams
Drinking the shake in quick time, shouldn't be too much of a problem I don't think. Wolfing down food has a problem anyway, but drinking the shake wouldn't be a problem to have it quickly necessarily in say 2-3 minutes. It's a drink pretty much like any other. Yes it has more nutrients and calories in it then a regular drink like Orange Juice or Lemonade as examples, but it should digest pretty much okay anyway.
Things like the Stomach, Pancreas and Duodenum, produce lots of enzymes and hormone type things that breakdown, or encourage breakdown of nutrients in the Stomach anyway, so unless you had a serious digestive problem, or some kind of Thyroid issue that interfered with the Metabolism of food, or possibly another issue with something like the Liver, possibly Kidneys, or some kind of Enzyme deficiency, then in real terms, I wouldn't be too concerned about drinking time.
I'd just take it 2-3 minutes to drink it, it should be okay I would think.
Things like the Stomach, Pancreas and Duodenum, produce lots of enzymes and hormone type things that breakdown, or encourage breakdown of nutrients in the Stomach anyway, so unless you had a serious digestive problem, or some kind of Thyroid issue that interfered with the Metabolism of food, or possibly another issue with something like the Liver, possibly Kidneys, or some kind of Enzyme deficiency, then in real terms, I wouldn't be too concerned about drinking time.
I'd just take it 2-3 minutes to drink it, it should be okay I would think.
swanso- sorry never noticed your reply when i replied..... but even if these fats are in liquid form, they still digest slow? i do use a 1/2 cup of milk but its fat free....thers also a good amount of water in it so its very dense and not thick at all. what would you say about it being like that?
i will admit tho, it is pretty high in fat...about 42% for total. BUT....26% of those fats are all the good ones. so if i got rid of PB and the cashews....it would only be like 7% fat for the shake. (i used the calculators off boss's site) im sure that is a lot better but this is the one time of day i believe is where i get most of the good fats. reason being....
after 13 surgeries in past four years ranging in all varieties..brain and random, big and small. and one being a tumor removed from tongue, so i lived off slimfast and mashed potatoes and applsause for a few days cus i couldnt swallow wellor even chew food. and then another surgery where a tumor was removed from near brainstem and they had to deattach jaw to get to the tumor bc of its size and then reattach the jaw in which, now i cant open mouth as wide as i used to.probably only half way. so eating certain things like dry or sticky is not really easy., thus in shake form.....i learned how to drink fast lol. its why i rather put those two things...the PB and cashews in the protien shake then eat it alone....bc its just harder to eat. but...i wonder....i could always have another shake sometime later in the day that would contain these two things inorder to get in more healthy fats....is it really a bad idea to have that much fat...even if its good....in the post workout shakes?....also knowing its very watered down....i very much appreciate your guys imput....no matter how blunt it can be thanks!
~Amber
"If your actions inspire others to dream more, learn more, do more and become more, you are a leader" -John Adams
i will admit tho, it is pretty high in fat...about 42% for total. BUT....26% of those fats are all the good ones. so if i got rid of PB and the cashews....it would only be like 7% fat for the shake. (i used the calculators off boss's site) im sure that is a lot better but this is the one time of day i believe is where i get most of the good fats. reason being....
after 13 surgeries in past four years ranging in all varieties..brain and random, big and small. and one being a tumor removed from tongue, so i lived off slimfast and mashed potatoes and applsause for a few days cus i couldnt swallow wellor even chew food. and then another surgery where a tumor was removed from near brainstem and they had to deattach jaw to get to the tumor bc of its size and then reattach the jaw in which, now i cant open mouth as wide as i used to.probably only half way. so eating certain things like dry or sticky is not really easy., thus in shake form.....i learned how to drink fast lol. its why i rather put those two things...the PB and cashews in the protien shake then eat it alone....bc its just harder to eat. but...i wonder....i could always have another shake sometime later in the day that would contain these two things inorder to get in more healthy fats....is it really a bad idea to have that much fat...even if its good....in the post workout shakes?....also knowing its very watered down....i very much appreciate your guys imput....no matter how blunt it can be
thanks!~Amber
"If your actions inspire others to dream more, learn more, do more and become more, you are a leader" -John Adams
-
cassiegose
- VETERAN
- Posts: 2525
- Joined: Fri May 09, 2008 6:06 pm
- Location: Prineville Oregon
Hi Amber,
goodness it sounds like you've had a rough go of it with all of those surgies! I hope your health is good now and I admire you very much for your positive attitude considering that it seems you have quite a struggle. Keep up the good work and the positive outlook! :)
I don't think it matters how your consuming your fats... whether solid or liquid in form. Have you tried avacados or guacamoli? Those might be a bit easier for you to eat than nuts and peanut butter. I think cutting that shake back to around 380 calories is a great idea!... Then you could just try to get those healthy fats in later in the day.
Also... Good luck in that half marathon that you're training for! That is VERY commendable and it sounds like a wonderful cause. I wish I lived closer to Florida... I'd look into trying to participate in that as well. As it is I live in Oregon and that is a long ways from Florida!
Good luck and great job Amber! You are an inspiration! :)
Cassie
goodness it sounds like you've had a rough go of it with all of those surgies! I hope your health is good now and I admire you very much for your positive attitude considering that it seems you have quite a struggle. Keep up the good work and the positive outlook! :)
I don't think it matters how your consuming your fats... whether solid or liquid in form. Have you tried avacados or guacamoli? Those might be a bit easier for you to eat than nuts and peanut butter. I think cutting that shake back to around 380 calories is a great idea!... Then you could just try to get those healthy fats in later in the day.
Also... Good luck in that half marathon that you're training for! That is VERY commendable and it sounds like a wonderful cause. I wish I lived closer to Florida... I'd look into trying to participate in that as well. As it is I live in Oregon and that is a long ways from Florida!
Good luck and great job Amber! You are an inspiration! :)
Cassie
hey cassie, thanks like i said on that site....after a good four and a half years now, i just got used to it. no, i hate having surgery after surgery after surgery but i had it whole life just found out to late and have to take care of it and then hoping i get a nice long break. last OP was in may this year. im due for an MRI of brain and spine before october but im hopeing for things to be stable for a bit longer bc of the marathon. surgeries drain the heck out of me but... last two hour brain surgery i left the hospital in three days when docs say the normal is five days so yes, body is pretty healthy and im trying to keep it that way and then some lol. i still have more to go, surgeries that is. theres just to many and i have a few lil things to take care of but im trying to hold off till AFTER this race. its why im training so hard now while i have this lil break.
as for the shake...back on topic here haha....if i cut out the PB and cashews...calorie count then would only be 200. is that a fair amount or to low? and i have never had those two foods you mentioned! heard of them but not really sure what they are so ill have to look into that thanks. i could always use the PB maybe with half an apple or even make own healthy snacks like cookie balls...no baking no sugar no flour...sorta like nobake cookies minus the sugar and chocolate i love to cook and bake so im sure ill figure out some new healthy treat. otherwise ill work on a nice afternoon shake to pick up the the slack of nutriants i havnt had for the day. i have one of those magic bullet blendars that are MIGHTY handy for stuff like that!
for those who also have protein shakes...is there any cool concocktions you do besides protein powder and water?
Amber
like i said on that site....after a good four and a half years now, i just got used to it. no, i hate having surgery after surgery after surgery but i had it whole life just found out to late and have to take care of it and then hoping i get a nice long break. last OP was in may this year. im due for an MRI of brain and spine before october but im hopeing for things to be stable for a bit longer bc of the marathon. surgeries drain the heck out of me but... last two hour brain surgery i left the hospital in three days when docs say the normal is five days so yes, body is pretty healthy and im trying to keep it that way and then some lol. i still have more to go, surgeries that is. theres just to many and i have a few lil things to take care of but im trying to hold off till AFTER this race. its why im training so hard now while i have this lil break.as for the shake...back on topic here haha....if i cut out the PB and cashews...calorie count then would only be 200. is that a fair amount or to low? and i have never had those two foods you mentioned! heard of them but not really sure what they are so ill have to look into that thanks. i could always use the PB maybe with half an apple or even make own healthy snacks like cookie balls...no baking no sugar no flour...sorta like nobake cookies minus the sugar and chocolate
i love to cook and bake so im sure ill figure out some new healthy treat. otherwise ill work on a nice afternoon shake to pick up the the slack of nutriants i havnt had for the day. i have one of those magic bullet blendars that are MIGHTY handy for stuff like that! for those who also have protein shakes...is there any cool concocktions you do besides protein powder and water?
Amber
sorry correcting something....thats last TEN hour brain surgery not two....NEVER had one two hours long lol...i wish im a stubborn girl so i tend to make things a lil complicated for the good ole docs LOL they think its funny but then im always leaving sooner bc altho i heal slow on the outside... inside is healing a lot better and faster which is nice. i like to thank better diet for that and working out more so plan to keep that up as much as im able to.
Amber
not two....NEVER had one two hours long lol...i wish im a stubborn girl so i tend to make things a lil complicated for the good ole docs LOL they think its funny but then im always leaving sooner bc altho i heal slow on the outside... inside is healing a lot better and faster which is nice. i like to thank better diet for that and working out more so plan to keep that up as much as im able to.Amber
liquid fats will digest slower but as stated after trasining you don't want it slowed at all so no fats are to be included at that time
you can have as much fats as you want so long as you don't exceed your total calorie intake figure i suppose...it seems a lot to me and you could probably do with more protein in yourt diet like most chicks so it wouldn't hurt to decrease fats and replace with protein
you can have as much fats as you want so long as you don't exceed your total calorie intake figure i suppose...it seems a lot to me and you could probably do with more protein in yourt diet like most chicks so it wouldn't hurt to decrease fats and replace with protein
-
cassiegose
- VETERAN
- Posts: 2525
- Joined: Fri May 09, 2008 6:06 pm
- Location: Prineville Oregon
Amber,
goodness all of those surgies sure don't sound like fun at all! You're an amazing girl! I wish you the best of luck on your next MRI and hope you can complete that run without any delays or setbacks. Please keep us posted on how that goes (if you don't mind). I'll be thinking about you for sure!
For morning meals I usually mix up a large protein shake right after working out. After drinking most of shake I leave a little (maybe 8-12 ounces) to mix in with oatmeal. For oatmeal... I take old fashioned (not quick cooking) oats and mix in a bit of cinnamon, sea salt, peanut butter, and remaining protein shake and microwave it all for about 3-5 minutes. The protein shake adds a bit more flavor, as does the other stuff I put in there. This gives me about 130 calories right after working out (protein and water) and an additional 300 about an hour after working out. This system seems to work ok for me... would something like that work for you? Maybe drink your shake right after working out then wait a little while and follow it with some carbs in the next hour or so... Just a thought.
For the pb... You could definitely eat that later in the day! Great idea! Maybe for the meal between breakfast and lunch you could have that pb with an apple and maybe a couple of eggwhites or some turkey breast for a bit of protein. You should give avacado a try. You might like it. I love it!
Cool concoctions for protein shakes... I haven't actually tried this one yet but I read about it in oxygen magazine. Sounded interesting... might be good! The recipe called for vanilla protein powder, a cooked (peeled) sweet potatoe, milk, and pumpkin pie spice. You're supposed to blend the protein powder (probably a scoop or so) with the sweet potatoe and the spice with a bit of milk. You might give that a try (if you think it sounds decent) and see what you think. I would think that would be a pretty good meal as it offers a good balance of protein and carbs. :) I'll see what else I can come up with for you...
Take care Amber!
Cassie
goodness all of those surgies sure don't sound like fun at all! You're an amazing girl! I wish you the best of luck on your next MRI and hope you can complete that run without any delays or setbacks. Please keep us posted on how that goes (if you don't mind). I'll be thinking about you for sure!
For morning meals I usually mix up a large protein shake right after working out. After drinking most of shake I leave a little (maybe 8-12 ounces) to mix in with oatmeal. For oatmeal... I take old fashioned (not quick cooking) oats and mix in a bit of cinnamon, sea salt, peanut butter, and remaining protein shake and microwave it all for about 3-5 minutes. The protein shake adds a bit more flavor, as does the other stuff I put in there. This gives me about 130 calories right after working out (protein and water) and an additional 300 about an hour after working out. This system seems to work ok for me... would something like that work for you? Maybe drink your shake right after working out then wait a little while and follow it with some carbs in the next hour or so... Just a thought.
For the pb... You could definitely eat that later in the day! Great idea! Maybe for the meal between breakfast and lunch you could have that pb with an apple and maybe a couple of eggwhites or some turkey breast for a bit of protein. You should give avacado a try. You might like it. I love it!
Cool concoctions for protein shakes... I haven't actually tried this one yet but I read about it in oxygen magazine. Sounded interesting... might be good! The recipe called for vanilla protein powder, a cooked (peeled) sweet potatoe, milk, and pumpkin pie spice. You're supposed to blend the protein powder (probably a scoop or so) with the sweet potatoe and the spice with a bit of milk. You might give that a try (if you think it sounds decent) and see what you think. I would think that would be a pretty good meal as it offers a good balance of protein and carbs. :) I'll see what else I can come up with for you...
Take care Amber!
Cassie