Sipping on this rn , pls critique

sunsunsun

Ingredients & Amounts
• Skim milk — 1 L
• Whey protein — 1 scoop (≈19 g protein)
• Granulated sugar (sucrose) — 4 Tbsp (≈50 g)
• Dextrose — 5 Tbsp (≈60 g)
• Salt — 1 tsp
• Collagen peptides — 15 g
• Taurine — 1 g
• Creatine — 2 tsp

Approximate totals
• Carbs: ~160 g
• Protein: ~50 g

Sugar breakdown
• Glucose: ~110 g
• Fructose: ~25 g
• Galactose (from lactose): ~25 g

Ratios
• Carb : Protein: ~3 : 1
• Functional glucose-equivalent : fructose (glucose + galactose : fructose): ~2.2 : 1

ethan

@sunsunsun to much protein

engineer

• Skim milk — 1 L

Can everything even dissolve in that

sunsunsun

@engineer yes

sunsunsun

@ethan no

jamezb46

Post physique bro. Let's see what all that shit does to a young buck.

sunsunsun

@jamezb46

LucH

Hi,
Correction should be brought:
Skim milk — 1 L => half-skimmed milk or full fat.
Whey protein — 1 scoop (≈19 g protein) => No whey because impact on tight junctions. I would double the collagen dose. Collagen peptides should provide up to 50% of an adult's daily intake. =>
Targeted ratio: 20 % minimum de lipids. => G 60%, L 20-30%, P 20-30 %
See recipe “creamy macadamia nut milk” if you want to adapt for a smoothie.
If 160 g carbs = 640 K/cal. => L 20% from coco milk + 5% from macadamia nuts = 160 K/cal.
How much coconut milk and macadamia nuts (+/ 2 g per medium-sized nut) to get 160 K/cal? Ratio 4/1. => ≈ 55–60 ml coconut milk + Macadamia nuts≈ 4.5–5 g → ≈ 2–3 nuts
It lacks fibbers (substrate for bacteria, osmolarity and transit control). So, I’d add some fruit, like a banana or a mango. 50 g corn salad would be fine too. Vary.
NB: A shake taken between two main meals, breakfast and dinner. 2.5 hours after a meal, 200-250 ml every 2 hours +/-, to avoid excessive gastric secretion.
X
Criticism with help of AI for a protocol
Weak points

Excessive refined sugar load
o Increases:
 gastric acid secretion
 osmolar load
 Fructose + sucrose without fiber increases hepatic burden.
Skim milk
 No lipid buffering → faster gastric emptying, sharper insulin spike.
 Lactose without fat can aggravate gut permeability in sensitive people.
Whey protein
o Your concern is valid:
 Whey is rapidly absorbed
 Can increase intestinal permeability (tight junctions)
 Not ideal for slow sipping
No fermentable substrate
o Zero fiber → no SCFA production
o Missed opportunity to stabilize glucose response.

Comment: Practical sipping & tolerance considerations (timing advice)
Sipping protocol (refined)
• Start ~2–2.5 h after a meal
• 200–250 ml every ~2 h
• Avoid continuous sipping → reduces gastric acid hypersecretion
• Total volume (1 L) spread over ~6–8 hours
Osmolarity control tips
• Reduce pure dextrose slightly if adding fruit
• Prefer ripe banana over mango if gut-sensitive
• Keep salt ≤ ½–¾ tsp per liter unless heavy sweating (physical exercise)

*) Final thought
1. Liquid base
Water — ~500 ml
Reason:
Lowers osmolarity, improves gastric tolerance, and avoids excessive insulin spike from liquid calories alone.

Whole milk — 500 ml
Reason:
Provides lactose (glucose + galactose), calcium, and lipid buffering to slow gastric emptying and stabilize glycemia. Whole milk preferred over skim for gut barrier protection.

2. Carbohydrates (~150–160 g total)
Dextrose — 50 g
Reason:
Rapid glucose availability → maintains glycogen and reduces cortisol between meals. Lowered from original to reduce osmotic stress.

Sucrose — 30 g
Reason:
Provides limited fructose to replenish liver glycogen without overwhelming hepatic metabolism.

Ripe banana — 120 g (≈1 medium)
Reason:
Adds potassium, polyphenols, and ~3 g fermentable fiber to support microbiota and blunt glycemic response.

3. Lipids (~35–40 g fat ≈ 20–25% kcal)
Full-fat coconut milk — 60 ml
Reason:
Provides MCTs for quick energy, enhances satiety, and slows gastric emptying without heavy digestion.

Macadamia nuts — 5 g (≈2–3 nuts, finely blended)
Reason:
MUFA-rich, insulin-neutral fat; improves mouthfeel and adds anti-inflammatory lipid profile.

4. Proteins (~40–45 g)
Collagen peptides — 30 g
Reason:
Gut-friendly, rich in glycine and proline → supports tight junctions and connective tissue; slow, non-insulinogenic protein for sipping.

Milk protein contribution — ~15 g
Reason:
Adds complete amino acids without whey overload; balances collagen’s amino acid profile.

5. Electrolytes & functional additions
Salt — ½ to ¾ tsp
Reason:
Supports plasma volume, glucose transport (SGLT1), and prevents dilutional hyponatremia during prolonged sipping.

Creatine monohydrate — 5 g
Reason:
Carb-assisted uptake; timing not critical but well tolerated here.

Taurine — 1 g
Reason:
Osmoregulation, bile flow support, and neuromuscular stability.

6. Optional fiber / greens (rotate)
Corn salad (lamb’s lettuce) — 30–50 g
Reason:
Low-FODMAP, mineral-rich, adds microbial substrate without bloating.
(Alternative: small mango portion, berries, or kiwi — rotate, don’t stack.)

Final estimated macros (±)
• Calories: ~1,050–1,100 kcal
• Carbs: ~150–160 g (~58–60%)
• Lipids: ~35–40 g (~22–25%)
• Protein: ~40–45 g (~20–22%)

Sipping protocol (as proposed)
• Begin ~2–2.5 h after a main meal
• 200–250 ml every ~2 hours
• Total duration: 6–8 hours
• Avoid continuous sipping → reduces gastric acid overproduction

Closing note
This formulation is not a meal, but a metabolic bridge:
it preserves glycogen, limits insulin volatility, supports the gut barrier, and avoids endocrine overstimulation.

ethan

@LucH said in Sipping on this rn , pls critique:

• Lipids: ~35–40 g (~22–25%)

@sunsunsun said in Sipping on this rn , pls critique:

Ingredients & Amounts
• Skim milk — 1 L

LucH

@ethan said in Sipping on this rn , pls critique:

Ingredients & Amounts
• Skim milk — 1 L

Reason for adding fat in a shake as already mentioned

Coconut milk provides MCTs for quick energy, enhances satiety, and slows gastric emptying without heavy digestion.
-Macadamia nuts — 5 g (≈2–3 nuts, finely blended)
MUFA-rich, insulin-neutral fat; improves mouthfeel and adds anti-inflammatory lipid profile.
Bile flow support and assimilation of fat soluble vitamins
Low transit & Gut-friendly

I've asked AI a developed answer, based on the preceding answer.
Reason for Adding Fat to a Shake (Gut Repair & Hormonal Balance)

Intestinal Healing & Barrier Support
• Coconut milk provides MCTs, which are absorbed directly via the portal vein and require minimal digestive effort, reducing stress on a compromised gut.
• MCTs support enterocyte energy supply, aiding repair of the intestinal lining and tight junction integrity.
Reduced Inflammation & Immune Modulation
• Macadamia nuts supply MUFA-dominant fats with a very low omega-6 content, helping lower inflammatory signaling that can worsen gut permeability.
• This fat profile supports a calmer gut–immune axis, beneficial in IBS, leaky gut, and post-antibiotic recovery.
Optimized Hormone Production
• Dietary fat provides the raw material for steroid hormone synthesis (cortisol, estrogen, progesterone, testosterone).
• Insulin-neutral fats help prevent blood-sugar swings that disrupt HPA-axis signaling and adrenal function.
Improved Bile Flow & Estrogen Clearance
• Fat intake stimulates bile secretion, essential for:
o Emulsifying fats
o Clearing metabolized estrogen via the gut
o Preventing estrogen recirculation (enterohepatic recycling)
Fat-Soluble Vitamin Absorption
• Supports absorption of vitamins A, D, E, and K, critical for:
o Mucosal immunity (A)
o Hormone receptor signaling (D)
o Oxidative protection (E)
o Gut and liver health (K)
Gentle Digestion & Low Fermentation
• Low-fiber, low-residue fats reduce bacterial fermentation, gas, and bloating—important during gut repair phases.
• Slows gastric emptying without irritating the intestinal lining.
Satiety & Nervous System Regulation
• Fat enhances satiety hormones (CCK), helping regulate appetite and support parasympathetic (“rest-and-digest”) tone, which is essential for healing.

Note: If some readers want a gut repair and optimize thyroid function I can give additional info for adding /-optimizing a supplementation.

ethan

@LucH how do i get the ai man to reply to my posts

LucH

@ethan said in Sipping on this rn , pls critique:

how do i get the ai man to reply to my posts

I use opera with the Google search engine. Mind the way you proceed: Tendency to extra develop. I have to refocus quite often. If you asked AI twice, you can get 2 different answers. Not trustful. I use AI to check for misinterpretations or inconsistencies, to make my text flow more smoothly when I find it too messy. To get study references, though not always satisfying.
NB: you'll see a green icon, on the left side (after update). Do not follow the change (to upgrade) when speaking a lot or you'll lose your text. Copy the text in a doc.x + click on the icon to get back to a usual screen.
Time limited.
Afterwards, I'd go into the parameters and modify the authorizations: > Protection and confidentiality (=> cookies).

ethan

@LucH thanks boss