Optimum Nutrition's 2:1:1 Recovery Protein?

[EG STyLeZ]

I started using ON's 2:1:1 Recovery protein because it's perfect as a postworkout protein shake. It can be much better than taking whey by itself because it contains a good amount of glucose, starch and other fast sugars, which help your body absorb the whey protein even faster.


The Rapid Recovery Ratios

2:1:1 Carbohydrate Ratio
2 x Glucose Polymers + Waxy Maize Starch
1 x Sucrose
1 x Fructose

2:1:1 Protein Ratio
2 x Hydrolyzed Whey Protein Isolate (Fast)
1 x Micellar Casein (Slow)
1 x Egg Albumen (Intermediate)

2:1:1 BCAA Ratio
2 x Leucine
1 x Isoleucine
1 x Valine


Anyone know if there any other whey protein products out there that have these kinds of sugars already in them? 2:1:1 Recovery is great but it is a bit pricey.

[Darkane]

Make one yourself. They just did all the leg work.

Trueprotein.com - hydrolyzed whey. No real big need for slow proteins here seeing your supposed to eat no later than an hour after the PWO shake. I eat right away when I feel hunger. Usually 30-45min.

Trueprotein.com - BCAA's. I use BCAA boost at 35g peri-workout (During workout). Sip it through out and I usually save 15% of it till I'm finished then chug it.

For carbs I think TP also sells Waxy. I use Gatorade powder for the Dextrose/Sucrose. Honestly, I'm not sure why they have Fructose in there. Fructose tends to replenish liver glycogen first as opposed to muscle. Your insulin sensitivity is highest PWO, so use carbs that will tend toward muscle glycogen replacement first. I Usually have some fruit with my oats for PWO solid meal carbs.

All that stuff separately is much cheaper. You can also customize better for your needs. If you're recovering a little slower you could just take some more BCAA's during off days and it would help a lot with DOMS (Delayed Onset Muscle Soreness).

[EG STyLeZ]

Originally posted by Darkane
Make one yourself. They just did all the leg work.

Trueprotein.com - hydrolyzed whey. No real big need for slow proteins here seeing your supposed to eat no later than an hour after the PWO shake. I eat right away when I feel hunger. Usually 30-45min.

Trueprotein.com - BCAA's. I use BCAA boost at 35g peri-workout (During workout). Sip it through out and I usually save 15% of it till I'm finished then chug it.

For carbs I think TP also sells Waxy. I use Gatorade powder for the Dextrose/Sucrose. Honestly, I'm not sure why they have Fructose in there. Fructose tends to replenish liver glycogen first as opposed to muscle. Your insulin sensitivity is highest PWO, so use carbs that will tend toward muscle glycogen replacement first. I Usually have some fruit with my oats for PWO solid meal carbs.

All that stuff separately is much cheaper. You can also customize better for your needs. If you're recovering a little slower you could just take some more BCAA's during off days and it would help a lot with DOMS (Delayed Onset Muscle Soreness).

I used to do exactly that and make my own with dextrose/maltodextrin and whey but stopped because i got too lazy. Just seeing if people were using a comparable product on the market.

How many total grams of carbs do you usually take with your PWO shake?

I never thought to take BCAAs during a workout but i guess there's no way it could hurt and they're cheap too

[Darkane]

60g fast carbs when bulking
30g fast, 30g slow (oats) when cutting, or If I need a quick drop I'll cut carbs in favor of a full keto for a couple weeks.

[holden]

This a question who those who know about nutrition supplements (since I don't). Would this type recovery protein mixture also be good to drink immediately before and during a workout? Or is there some other mixture that would be more effective.

Another question is whether taking powder whey protein away from workout days (like 24 hours after) has much benefit, or should I only be looking to take protein from actual food sources that far away from my workout.

Thanks.

[Darkane]

Originally posted by holden
This a question who those who know about nutrition supplements (since I don't). Would this type recovery protein mixture also be good to drink immediately before and during a workout? Or is there some other mixture that would be more effective.

Another question is whether taking powder whey protein away from workout days (like 24 hours after) has much benefit, or should I only be looking to take protein from actual food sources that far away from my workout.

Thanks.

This drink is primarily post workout. Pre-workout wouldn't be a good idea. During workout a half serving might not be to bad.

On non-workout days get as much as your protein from food as possible. Whey is to supplement protein intake not replace it.