[Mr Moley]

I'm looking to complete my ultimate post workout shape to help me cut.

I bought 2.5kg of dextrose the other day and when it arrives this is what my shakes are my WEIGHTS sessions will be and my HIIT the same but without the dextrose.

Weight post shake:

5g BCAA Powder
5g Creatine Mono Powder
42g Dextrose
30-40g Whey Protein depending on how much i feel i need that day.

HIIT post shake:

5g BCAA Powder
5g Creatine Mono Powder
30g Whey Protein Powder.


What can i improve on and change?

Dextrose on HIIT days?

Any help appreciated guys. Thanks.
Joel

[wyoguy]

I always put banannas and blueberries in for a carb and insulin spike post w.o...

[Mr Moley]

That's what the dextrose is for.

[Chimera]

Keep the post workout shake the same from weight training days to HIIT, the dextrose will still be of benefit to you on your HIIT days. You may not have to include the BCAA powder because you will be getting BCAA's from your Whey Protein as well.

[wyoguy]

I understand that I would just rather put fruit than additives is all..its what makes us individuals i spose

[musicmann89]

pwo i always have 50g maltodextrin, with 10g glutamine, 5g L-alanine, and 4g L-Leucine, 20 mins later I have a whey protein shake.

[Mr Moley]

What are the benfits of that as opposed to mine?

[wyoguy]

86 calories in a medium banana
1 gram of protein
3 grams of dietary fiber
26.9 g carbohydrates
23.9 g sugar
467 mg Potassium
43 mg Magnesium
27 mg Phosphorus
7 mg Calcium
1.3 mcg Selenium
.4 mg Iron
Also trace amounts of zinc, manganese and copper
95 IU Vitamin A
11 mg Vitamin C
22.5 mcg Folate (important during pregnancy)
.7mcg Vitamin B6
.6 mg Niacin
.31 mg Pantothenic Acid
.67 IU Vitamin E

Those are the added benefits of the banana in the shake..BUT from what Ive read the sugars in the bananas are fructose and have to be metabolized in the liver and therefore replenish glucose levels in the liver rather than the muscles whereas dextrose I read cannot be broken down any further and therefore gets more to muscles..So I think I will keep the fruit and add some dextrose and get the best of both. Thanks bro that just made my shake better !!

[Moro]

Originally Posted by Mr Moley

What are the benfits of that as opposed to mine?

The benefits are minimal but IMO but people claim its better to have

High GI carbs + creatine
then
Amino acids *if you have them*
then
a whey shake and maybe some EFA's

I just mix all the above together minus the EFA's ill have them with my following meal 30-60mins after PWO

Yours looks good though

[A-Ron21]

Originally Posted by Mr Moley

That's what the dextrose is for.

Hehe