My pre/post workout shake

F

Falco

New Member
Ok - I'm sure this site is going to push the Primer/Driver products, but I'm on a budget . . .

I have a 'homemade' mixture I am using that provides 376 calories 4 fat 38 carb (maltodextrin) 50 protien (whey). I drink half before my workout and half after.

So 188 calories, 2 fat, 19 carb, 25 protein before & after. Sound about right?

Current stats are 5'9", 155 lbs, 11%bf.

Thanks!
 
Before your workout, you should take complex carbs - about 1h before. Plus some whey right before.

You can also get an energy drink during your workout, it will give you more energy, increase glycogen synthesis and help reduce cortisol. You can also put some protein in it.

Right after, take your malto with whey.
 
Thanks - except the only time I can workout is first thing in the morning. Its hard enough getting up at 5:30 am to lift - there is no way I'll be able to get up at 4:30 just to eat.

Are there any other morning lifers out there? What do you do? (or should I start another thread?)
 
Hi Falco,

I can defintely relate to finding it tough to get up at 5.30 am for a workout, warm bed or 20 squats, can make the decision very tough.
I drink a bottle of water while weight training and then 50 gram protein / 50 gram fructose ( 100 grams fructose when bulking ) shake straight after. From reading this board and others seems to be the recommended process.

Neville.
 
[b said:
Quote[/b] (Aaron_F @ Jan. 06 2005,5:43)]recommened?
where?
just get some carbs prior to trianing, dont have to be 'complex'
just get them in
Click to expand...
So "prior" can be 15 - 20 minutes before - doesn't have to be an hour?
I can down my shake on my way out the door, I just can't get up any earlier to increase the time in between my shake and workout.
Right now I've got no room for error from the time the alarm goes to down a pre-workout shake, drive to the gym, workout, get home, down post-workout shake, shower, dress, get my kid up, eat breakfast, and get off to work.
 
[b said:
Quote[/b] (neville @ Jan. 07 2005,1:56)]here,
http://www.abcbodybuilding.com/windowofopportunity.php
Click to expand...
Their recommendations of the timing of the post workout meal seems overly complex :

[b said:
Quote[/b] ]One important aspect I recommend in regard to the 45-60 minute time frame is spacing out the timing of the ingredients of your post-workout meal.

To better explain, let me split up our post-workout meal into two phases:

Phase one:

Immediately.

Mix (using the same 200 lb. male on a bulk example) 100 grams of a combination of 50% of your carbs coming from Dextrose and 50 % of your carbs coming from Maltodextrin with,

50 grams of hydrolyzed whey protein,

all mixed with 1 Liter of Water.

Shake all the ingredients well. (I personally like using a Tupperware cup for my shakes)

Scoop out and consume 5-10 grams of creatine, and consume along side the shake. I don’t recommend mixing the creatine directly into the shake. Simply spoon it into your mouth and drink it down with your shake. Consume 1/2 of the shake in this immediately following your workout in this manner. After you have taken half the shake in, continue taking small sips of the shake.

Phase two:

15-20 minutes later

Scoop out and consume (again don’t mix directly into the shake) 5-10 grams of L-Glutamine.

Now is the time to consume any anti oxidants with your shake. A high quality multi-vitamin will work well, or you can just take Vitamin C and/or E.

This combination of L-Glutamine and anti-oxidants will help to super charge your immune system after the beating it has just taken.

Continue sipping on your post-workout meal for the duration of the initial 45-60 minute period.

30 minutes after you have completely finished your post-workout meal eat a well balanced meal.

Protein synthesis is amplified by 50% post-workout but it can be elevated as high as 110% up to 24 hours post-training! So keep supplying nutrients to your body all day long for optimal gains, drink plenty of water, and adhere to the pre-sleep stack I described in the Z factor part one.

The main difference with the meals following your post-workout shake is to begin adding fat to your meal. Healthy fats have numerous benefits to the body builder.

Increased fat intakes are highly associated with a more positive nitrogen balance, and also work to increase insulin sensitivity!
Click to expand...

Does drinking your shake slowly as opposed to quickly really make any kind of difference? Is there any reseach to support this?

Also - according to that article, my protein/carb mix is way off . I should be consuming about 80 grams of carbs and 40 grams of protein post workout.
 
[b said:
Quote[/b] (neville @ Jan. 07 2005,7:56)]here,
http://www.abcbodybuilding.com/windowofopportunity.php
Click to expand...
you orignally said

[b said:
Quote[/b] ]I drink a bottle of water while weight training and then 50 gram protein / 50 gram fructose ( 100 grams fructose when bulking ) shake straight after. From reading this board and others seems to be the recommended process.
Click to expand...

1) that link is not this board
2) that link says

[b said:
Quote[/b] ]You also want to stay far away from any fat and fructose sources post-workout. Fructose will not replenish muscle glycogen but rather will replenish liver glycogen.
Click to expand...

So it doesnt support anything
 
[b said:
Quote[/b] (Falco @ Jan. 08 2005,5:01)]Does drinking your shake slowly as opposed to quickly really make any kind of difference? Is there any reseach to support this?
Also - according to that article, my protein/carb mix is way off . I should be consuming about 80 grams of carbs and 40 grams of protein post workout.
Click to expand...
doubt it makes any difference at all

dont worry about the ratio, yours will be fine
 
Decent formula for postworkout is 1 part of protein (whey) : 2 parts of carb (maltodextrose). And do this about 0,8 g of dextrose/kg.

If you are cutting then 1:1
 
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