Protien Shakes or Chocolate Milk? (Page 3)

Not sure where you're pasting that from, but milk is very high in potassium

and has more magnesium than coconut water as well.. 

Chocolate milk tastes good cuz' its chalk full of sugar.  Stay away.

Find a decent clean protein that tastes good and has no sugar.

Sugar is the devil's playground 

Ok, here we go.. something I do know a bit about to make up for my lack of tri knowledge.. 

"Low fat" choc milk, even the lowest fat, is FULL of simple sugar.  Read the back.  4 grams of sugar is about a teaspoon.  Think of it like that.

I dont even drink 'real' milk anymore because real milk also contains quite a bit of natural sugar.. A better option is almond milk, unsweetened.  It has very little sugar at all, twice the calcium of cow milk, and tons of Vitamin E.

And if you're doing protein shakes with a good protein theres absolutely no need to mix it with chocolate milk.. ever.   Eeeeekk..  so much sugar. 

32 grams of table sugar.  Exactly.  Thanks for posting this.  That's like 8 tsps of sugar.

Uh oh, now it's a throwdown. Yoohoo is the deisel in NYC's tank.

Blasphemous.  

So you are saying my cookie was a bad idea?  What if it has fruit in the cookie?  Banana and dates... 

Could you elaborate on what would constitute a "good protein"? I don't doubt it, but rather think it would be good information to have and would fit in with the direction this thread has been going.

Right.   The question is:  'best' for what?  'window' for what?  I'll grant (though I'm not 100% convinced) that it is the best way to maximize absorption during the window.  And why does rapid absorption during the window matter?  In typical measures of performance it is shown to make a difference to one's ability to do another very very hard effort (like time to exhaustion) a few hours later.  Who cares?  Who trains that way?  I'm much more interested in my long term ability to maintain my workout schedule, day in, day out, for weeks and months, while staying healthy and maintaining a good bodyweight.  Sometimes what is of interest to scientists -- even exercise scientists -- is not particularly relevant to actual training and performance.

If I did a race where we went all-out for an hour, rested for 4 hours, then all-out again for an hour, I might drink chocolate milk during the rest.  While I am training, I'll stick with my current diet.

Great reference to the 4:1 ratio as well as the 30-45 minute window too. However, the statement that it doesn't matter what you eat to get that ratio may not be entirely correct. For example if you eat a meal that is high in protein and carbs to boost your recovery, but also fiber, then your digestion will slow from the fiber and your body will not get it's nutrients asorbed as quickly. Also a skinless chicken breast is different from a breast with skin as with one that is fried. Nutrient timing plans a huge role here as well, but I guess that could be saved for another thread of its own.

Yes, and it depends on your individual body.  If you feel like you need extra calories and fat there are great tasting proteins (such as mucle milk) available.

If you want less fat and calories there are clean proteins with almost no fat and calories like "pure whey" and things like that.

All may be found at GNC and similar stores.

I highly recommend paring down the dosage.  They often want to pump you full of 40 or 50 g of protein which is crazy.  I like to pare it down 'til im getting about 20 g of protein a serving 'cuz that's around the general consensus for body absorption in an hour, or something like that. 

Best sources of protein: 1. Egg, 2. Soy, 3. Whey

All expensive but whey protein is the highest quality in supplements. It is also very popular since it is very easily digestible and absorb into the body quickly.

And yes people go way too crazy on protein intake and generally take in far more protein then their body ever needs. Lots of people spend a ton of money on protein supplements and essentially throw their money away but ingesting too much and wasting it. Basically they are pooping out cash into the toilet

best is subjective.. considering whey's high absorption rate also increases protein metabolism, you end up much of it out.  Athletes don't need the high anabolic response of a fast digesting protein either, but the anti-catabolizing effect of a slow digesting protein post-workout.  Most of our goals is to maintain what muscle we've got, and lean up.  Not gain muscle/weight.  While the amount of protein isn't as much as a bodybuilder, it is important to consume enough since the body is constantly breaking down and rebuilding muscle.  Most studies show that 0.8-1g/kg of body weight is sufficient for an athlete which means protein supplementation isn't necessary for most.

for the same reason people say sugar is bad.. well it depends.  Excess sugar is bad, otherwise it is pretty neutral so it depends on the person's goals/history.. do we need to post up the Kenyan diet in which they consume much of their carbs from the sugar they use to sweeten their 10 cups of tea a day? 

sorry soy is at the bottom of the barrel in terms of being a useful protein...

http://www.bodybuilding.com/fun/protein-bio-availability-explained.htm

you have to combine it with other proteins to make it more bio-available

If you're going to keep quoting bodybuilding sales websites as your source, you should at least note that there are some scientific critiques of using that scoring system--especially in humans.  There are other systems which rate eggs, whey, soy and casein as essentially equal.  I'm sure there are criticisms of those, as well.  But to state "soy is at the bottom of the barrel", based on the info you presented, is fairly presumptuous.

Anyway, this is so far off topic from where the OP started that it should probably be discussed in its own thread for those really interested.  The OP is probably best off eating a reasonably healthy, balanced diet and not getting overly concerned about recovery drinks of any sort.  Use them if you're in a hurry, feel you need some kind of recovery fuel, and they're easily available.

I know ur secret...

I may be mistaken, but I believe it is this: