pre/post work out drink

fbreijo · 02-09-2009, 04:19 PM

how's this for a pre work out drink
2 scoops of xtend
1 scoop glutamine
1 scoop creatine

here's my post work out drink
2 scoops of whey protein
1 scoop of glutamine
lmk what you guys think....

Weesil · 02-09-2009, 04:37 PM

Add about 5g creatine to your post workout shake and you're good! Also, have a banana post workout to spike yr insulin...

stalion · 02-09-2009, 04:37 PM

one scoop of whey pre work out with some complex carbs
need 5g of creatine pre and post workout
and there was a thread from freak i think stating that you only need one scoop of whey post workout( with a simple carb/dextose/malto/vitargo/white rice/white bread/ just to name a few
extend is for pre during and after work outs.

Big MuMbO jUmBo · 02-09-2009, 11:08 PM

ya i think creatine takes a while to absorb so if you take it before workout it prob be absorbed by the time you done your workout sooo....(i think)

AnaBrolic · 02-10-2009, 01:21 AM

Quote:

Originally Posted by stalion

one scoop of whey pre work out with some complex carbs
need 5g of creatine pre and post workout
and there was a thread from freak i think stating that you only need one scoop of whey post workout( with a simple carb/dextose/malto/vitargo/white rice/white bread/ just to name a few
extend is for pre during and after work outs.

Cosign^^

Vitargo, Maltodextrin and dextrose are preferred, in that order IMO (vitargo first because its the faster absorbing, dextrose last because of how sweet it is)

I do not recommend a Banana post w/o, if that's all you can manage than its an ok choice, I have just read that Bananas are about 50% fructose and 50% glucose, and fructose has little to no effect on insulin levels...can anyone confirm that?

However out of all fruits I think strawberries, blueberries and bananas have the most favourable glucose to fructose ratios, being close to 50/50, most other fruit contains higher levels of fructose

freak_of_nature · 02-10-2009, 02:23 AM

yup fructose does not spike your insulin...so a high G.I carb is always beter

mmike11223344 · 02-11-2009, 08:52 PM

I think maybe you should drop the glutamine cause it's a waste of time and money IMO heard that it's only effective through an IV

fbreijo · 02-12-2009, 09:08 AM

ok so nix the creatine...till after workout, and you realy think glutamine is a waste of money...everybody claims its the best thing to build muscle...

AnaBrolic · 02-12-2009, 12:31 PM

cosign with mike, Glutamine has recently been proven to not be effective when taken orally, only through IV....money would be better spent on BCAAs

fbreijo · 02-12-2009, 03:39 PM

wont i retain water from the creatine?

**mikeh40+** · 02-12-2009, 03:47 PM

Quote:

Originally Posted by fbreijo

wont i retain water from the creatine?

yea you will, but its mostly from the extra that is pushed into the muscles, give it a go, i think you will enjoy the benefits that creatine has to offer, and its cheap enough, orbitnutrition has 1 kilo for around $16.00,, cant beat that,

**mikeh40+** · 02-12-2009, 03:51 PM

Quote:

Originally Posted by fbreijo

ok so nix the creatine...till after workout, and you realy think glutamine is a waste of money...everybody claims its the best thing to build muscle...

i take the creatine with my morning protein and carb shake, and then another serving after my workouts, and yes nix the glutamine, you get plenty of it in your whey protein and further supplementation is a waste of money, trust me bro, i have used it for years and it did nothing for any extra benefits, its cheap enough tho if you want to throw your money in that direction, but them majority of the claims are blown up hype to sell the product,

fbreijo · 02-12-2009, 03:55 PM

hey thanks mike im gonna toss the glutamine, and try the creatine, worth a try, worst case i gain some water, it'l come of quick tho...thanks as always forever in your dept...

**mikeh40+** · 02-12-2009, 04:05 PM

Quote:

Originally Posted by fbreijo

hey thanks mike im gonna toss the glutamine, and try the creatine, worth a try, worst case i gain some water, it'l come of quick tho...thanks as always forever in your dept...

right on bro!! honesty your not going to feel like your retaining water tho, your muscles will just get fuller and you`ll love the extra pump feeling, it should also help increase your strength and over all workouts will be better, i would suggest you do the 5 day loading phase to, i believe its 5 grams taken 4-5 times a day for the first 5 days then you only need to take in 10 g`s a day in 2 dosages, for maintenance , some guys will say you dont need the loading phase but if your have not done creatine before do the loading phase, it works and its how it was first designed to work when it all came out years ago, its a tried and trusted method of loading creatine in the first 5 days.

AnaBrolic · 02-12-2009, 06:19 PM

yeah you will hold more water while on creatine, because it generally does lead to cell swelling...

However cell swelling does appear to be somewhat anabolic, since muscle cells swell with water when supplementing with creatine and the more water inside the cell, the more succeptable it is to grow...also creatine has proven to improve muscle strength, anaeronic work capacity, and recovery

Btw all of this information was obtained from David Barr's publications

F-111 · 02-12-2009, 06:27 PM

Creatine mono should be taken twice daily, at/during the meals where you should eat simple carbs (when you want ur insulin spiked). This is breakfast and post workout.

5g mixed in juice with breakfast and 5g mixed in ur post workout shake.

Boltonian99 · 02-26-2009, 06:25 PM

Sorry to recycle an old thread, pointless making a new one for this.

Don't laugh too hard, but what do you think of chocolate milk as a post workout supplement (basic ingredients is skimmed milk and sugar). I read a study somewhere a couple of years back where they gave one group a protein shake post workout and one group a choclate milkshake and the average gains for both groups were equal.

AnaBrolic · 02-26-2009, 08:37 PM

no good call on recycling the old thread, better than making a new one...

Chocolate milk is ok post-workout, mainly because it contains milk proteins (whey and casein), and has a good amount of carbs as well, also has sodium and potassium which are good post workout...

However, the amount of protein in a typical 500mL serving for most people wouldnt be enough for a post workout supplement, I personally take about 35 g protein post workout (guys with more muscle mass take more) and the typical amount of protein is only around 16g per 500ml.
Now you may think "well then Ill just drink a litre post workout" but that wouldnt be the smartest thing to do, first off that would be brutal on your stomach, you would most likely puke, and also you would be taking in upwards of 100g of carbs, most of which are sugars

So to sum it up, Chocolate milk is an OK post w/o supp, but definitely not a first choice, I would much rather drink a shake containing a quality whey isolate, maltodextrin/vitargo and BCAAs, it would probably be more cost effective to just buy those three ingredients as well...

Just my 2 cents tho

AlaskanGuy · 02-26-2009, 09:15 PM

Pre-
1 scoop whey
1 scoop WMS
5g L-Arginine
5g BCAA's

Post-
1 scoop ON whey
1 scoop ON serious mass (ima hargainer to the extreme)
5g creatine mono
5g BCAA's

this is just what I do and its been god for me.

Boltonian99 · 02-28-2009, 04:32 AM

Quote:

Originally Posted by AnaBrolic

no good call on recycling the old thread, better than making a new one...

Chocolate milk is ok post-workout, mainly because it contains milk proteins (whey and casein), and has a good amount of carbs as well, also has sodium and potassium which are good post workout...

However, the amount of protein in a typical 500mL serving for most people wouldnt be enough for a post workout supplement, I personally take about 35 g protein post workout (guys with more muscle mass take more) and the typical amount of protein is only around 16g per 500ml.
Now you may think "well then Ill just drink a litre post workout" but that wouldnt be the smartest thing to do, first off that would be brutal on your stomach, you would most likely puke, and also you would be taking in upwards of 100g of carbs, most of which are sugars

So to sum it up, Chocolate milk is an OK post w/o supp, but definitely not a first choice, I would much rather drink a shake containing a quality whey isolate, maltodextrin/vitargo and BCAAs, it would probably be more cost effective to just buy those three ingredients as well...

Just my 2 cents tho

Cheers for the reply. Do you think the ingredinets contained would provide an insulin spike post workout?

AnaBrolic · 02-28-2009, 09:03 AM

There will be some insulin spike from chocolate milk, the added sugars are high GI cabrs, but the carbs in the 1% milk have been found to actually be slower digesting, theres a couple studies on the net if you just google search you'll find them.

Like I said, buying a dextrose or maltodextrin is pretty cheap, like $10-$15 for a 2lb tub, and are much better at spiking insulin and replenishing muscle glycogen...

Also much of the carbs in chocolate milk are fructose which only replenishes liver glycogen, so again chocolate milk isnt the best option, but its OK