Elitetrack: Sport Training & Conditioning

I titled this Foamy Grossness part II only because this is my second go at a post-workout 4:1 homemade CHO/PRO shake. This time I put a little more effort than my late night debacle. The hope was to make this only from supermarket materials, but there were some key ingredients that I had to order online. Dehydrated Milk Powder - 8 g PRO/ 12 g CHO - 3 servings for 24g/36gDextrose - 16 g (approx. 4
 
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are you saying one shake has 106 CHO/26 PRO?

That is what I am saying.

It is roughly 26-27g of protein because of the hershey chocolate powder. It is <1g PRO per serving.

Damn man dont you think that is a little high for carbs? lol unless you’re workin out like a maniac…

BTW, thats actually 528 calories…

You are close on the calories, but you are right that I was wrong.

It should say 16 servings of dextrose, which will change the formula a little bit.

Dextrose is 4 carbs, 15 cal, x 16 servings = 240 cal

Milk is 3 x 80 cal = 240 cal

So it is 480+ if I add the additional dextrose. I will probably go pick up some maltodextrin in order to raise the carb count and not have to drink sugar.

The dextrose is utilized just for this reason:
“In addition to reducing fatigue, use of carbohydrates during exercise will speed the rate of recovery after exercise by inhibiting proteolysis, especially if protein intake is adequate”

What do you mean milk is 3 x 80cal?  From what I know protein or carbs=4 cal/gram, fat=9cal/gram.  I usually begin sipping my post workout drink during lifting and it seems to help.

Total calories is 80 per serving. And I use 3 servings of the powdered milk. 3 x 80 cal. 

12g of carbs: 12 x 4 = 48 cal

8g of protein: 8 x 4 = 32 cal

if you liked this, im going to have to try it.