Bulking Nutrtion

TrapsOfSteal

New Member
Hi everyone,
I've been lurking around for a little bit and thought I'd join up. I have a few questions regarding nutrition that I wasn't really able to find clear answers to.
1) What carbohydrate source is better to take in a pre and post workout shake: maltodextrin or dextrose?
2) Is a 4 to 1 carbohydrate to protein ratio really the best for pre and post workout shakes?
2) Bryan states that one should take whey before a workout and casein after. Is their any scientific research backing this? If not, what is his reasoning for recommending this?
3) I which to make my own homemade MRP. Any ideas as to which carbohydrate source I should use in the mix? Does anyone have a good recipe? Note: I will not be using these before and after workouts but as meals.
4) Has anyone read Nutrient Timing by John Ivy? Do you recommend I read it?
Thanks a lot for your input and thanks a lot Bryan for putting science at the service of bodybuilding,
TrapsOfSteal
 
1) I would go with malto
2) That ratio is way too much. When bulking use 2:1, when cutting 1:1
3) There are several publications regarding this issue. You can find yourself. Just use the search. The reason behind this is that whey is more quicly utilized that casein. Thus it`s advisable that you take whey preworkout thus it is in "use" during training. Instead of using only casein in postWO drink take a mixture of both proteins and malto.
4) Use protein and carb powders only as supplements. EAT NORMAL FOOD AS MUCH AS POSSIBLE!
5) I havent read it but it`s always good to widen your horizon
thumbs-up.gif
 
Hey.
I agree with Tcup, may his cup aways be full of te.
"Is a 4 to 1 carbohydrate to protein ratio really the best for pre and post workout shakes?" TrapsOfSteal, you know that by taking carbs only after workout you will only add a fraction of fat% compared to carbs before.. (but dont gain as much muscle thoug, but not much difference).
May your traps be as heat resistant as wolfram.
Tcup; your also a viking ?
Espen signing off.
 
Hey,
Thanks for the replies. Regarding a 3 to 1 or 4 to 1 carbohydrate to protein ratio, this is based on the many research papers that I have gone through that use this type of ratio in their experiments:
http://www.acsm-msse.org/pt....!-1
http://faculty.css.edu/tboone2/asep/Niles1Col.PDF
http://jap.physiology.org/cgi/content/full/88/6/1976
http://jap.physiology.org/cgi/content/abstract/00394.2002v1
About taking whey before and casein after, although I have read extensively about different types of protein, I have never come across a research paper recommending this. If you have found some, please enlighten me. If not, please explain why this is better than taking way before and after exercise.
Malto over dextrose: is this out of personal experience or out of research?
Regarding the MRP, I know whole food is better but I am a student constantly on the go and this is handy once in a while. Any ideas of a good receipe?
Thanks a lot,
TrapsOfSteal
 
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