Pre and Post workout supplements

Knight · 06-29-2009, 07:28 PM

Hey i was wondering if i should be taking supplements or eating anything before a workout and if so what would you reccomend. I havent been taking anything before, just after. Also I've just been having whey protein and maybe a raw egg in a smoothie or milkshake after my workout. Is there something else i should be taking. Thanks

**allstar** · 06-29-2009, 10:38 PM

Pre workout meal should include a complex carb source(oatmeal, brown rice), a Nitric Oxide product can also be taken(USPLabs Jack3d), some will use BCAA pre workout as well(BPS Anabolic 411 or Xtend).

Intra workout should include BCAAs.

Post workout can include BCAAs as well, a form of creatine should be taken(BBS), as well as your protein shake.

stalion · 06-29-2009, 11:24 PM

post work out whey and you can look into dextrose or another simple carb.

**MikeNYY420** · 07-01-2009, 11:58 AM

Have BCAAs or just a protein shake pre workout along with oats or brown rice. Inter workout, leucine and BCAAs, PWO dextrose and 2 scoops whey.

**chrispghmuscle** · 07-01-2009, 12:05 PM

You guys covered it..

HiMet4590 · 07-01-2009, 06:01 PM

IMO anything dextrose can do Waxy Maize + Leucine can do better and with less fat buildup

**A-Ron21** · 07-01-2009, 10:22 PM

Food.

**MikeNYY420** · 07-01-2009, 11:02 PM

Quote:

Originally Posted by HiMet4590

IMO anything dextrose can do Waxy Maize + Leucine can do better and with less fat buildup

Anything dextrose? Dextrose is the only thing that's 100% dextrose. Waxy maize doesn't spike insulin as much as dextrose. Dextrose is the same thing as glucose, glucose is what waxy maize is broken down into in the body so of course glucose is digested fast because it requires almost no digestion. Why would dextrose PWO cause fat build up? Your body needs all the nutrients it can get PWO, your body only stores fat when it has too much of a nutrient. PWO nothing becomes fat.

HiMet4590 · 07-01-2009, 11:17 PM

no man i ment anything THAT dextrose can do..i just got lazy and didnt put the "that" in there lol, i read somewhere on here that dex can "overspike insulin" causing adipose storage...i just know i got some belly fat when taking dex pwo....and WMS doesn't spike insulin as much as dex but Leucine spikes insulin naturally and combined with the WMS its only compounded....WMS and Leucine has worked alot better for me than dex

**MikeNYY420** · 07-01-2009, 11:20 PM

Spiking insulin throughout the day causes fat deposits yes, but I highly doubt you could spike it high enough PWO (without doing something stupid) to cause an addition to adipose tissue.

**A-Ron21** · 07-02-2009, 01:31 AM

I've gained 6lbs in the past month since I started using dextrose and leucine after workouts.

**MikeNYY420** · 07-02-2009, 01:35 AM

Is that the only change you've made to your whole routine? I can't see how dextrose would make you gain anything but muscle PWO. I'm hypothesizing haha..... Yeah I really can't thing of why, do you have any ideas?

**A-Ron21** · 07-02-2009, 10:34 AM

Pretty much. Also I started drinking testosterone straight from the can.

lol just kidding. Yeah, thats pretty much the only change, really. Its pretty awesome.

**MikeNYY420** · 07-02-2009, 12:43 PM

Wait muscle or fat weight, cuz muscle I can understand. Mmmm straight test, I need a chaser with mine, **** burns lol.

**A-Ron21** · 07-02-2009, 03:18 PM

Muscle and fat, I'm not on any special diet lol

**MikeNYY420** · 07-02-2009, 03:54 PM

OIC yeah adding dextrose PWO is definitely beneficial in a mass gaining stage.

HiMet4590 · 07-02-2009, 10:09 PM

dang you guys are having a good time with my prior statement aye? lol i was taking about 30g's dex pre and 50g post for about 2 weeks and gained some fat which is pretty much impossible for my genetics...stopped taking dex and it gradually went away and my muscles always felt flat and limp with the dex post workout...im just saying ive had much better results with WMS+leucine...some things just work better with certain people....although i have not tried Dex+leucine

**MikeNYY420** · 07-02-2009, 10:59 PM

Are you kidding? You take dextrose pre workout? Stop that immediately, no wonder you had fat gain dude. Pre workout you want a slow digesting carbohydrate to raise blood sugar gradually. This gives you energy for the duration of your work out and raises growth hormone levels.

Spiking insulin pre workout is the the worse thing you can do, it spikes blood sugar for a short burst of energy then you crash and have a low blood sugar. You spike insulin after you work out to bring carbs and protein to the muscles as fast as possible.

So your results don't count cuz I don't think any one else takes dextrose pre work out.

HiMet4590 · 07-02-2009, 11:38 PM

oh well i stopped doing dex alltogether a long time ago..but thanks man...now i always eat whole food pre workout(oats, rice or sweet potatoes) sometimes cream of wheat.......yea no wonder why my chest felt flat all day afterwards......man i wish i knew what you know when i was 16, ive been addicted to working out since i was like 11 and never gained squat...i finally found out about what complex carbs were in Feb. after joining this site and now im eating right and finally at 19 actually look like a bodybuilder instead of a 6'5 twig lol thanks again pal reps your way

**MikeNYY420** · 07-03-2009, 12:17 AM

Thanks bro, sorry if I sounded like a **** at all, the typing came out a little off haha. I'd suggest whey protein in water post work out to get the amino acids to the muscles sooner. If you don't want to does dextrose white rice would be the second best option PWO to spike insulin. I'm not sure if you do that know or not...

HiMet4590 · 07-03-2009, 01:04 AM

hah dont worry you didnt hurt my feelings....im not really sure what your trying to tell me past that part tho in that last post?? and no offense but im not changing anything right now my current routine has me in the best shape of my life

heres a quick rundown of what i do now
pre workout, whole food complex carb source usually oats or cream of wheat or WMS if im in a rush and egg whites/eggs or whey

intra workout, 5-10g's BCAA's in water

immediately post workout shake in water of course, 45g WMS, 8g Leucine, scoop ON whey, 1/2 scoop Casein

then a meal when i get home

**MikeNYY420** · 07-03-2009, 01:32 PM

I was just saying if you didn't have an insulin spike PWO and a whey shake you should. If your getting good results then you must be doing it right. But if you were doing something wrong like not having an insulin spike PWO, you should recognize that just because you got good results there's not still room for improvement. **** I'm still refining my diet. But yup everything looks good, happy lifting.

HiMet4590 · 07-06-2009, 09:56 PM

Quote:

Originally Posted by A-Ron21

I've gained 6lbs in the past month since I started using dextrose and leucine after workouts.

Good to hear, but how much leucine do you take?

mine says 1/4 of a teaspoon equals 4.5g's so im never really sure how much im taking...my mom told me today i was confusing tablespoon and teaspoon so i think i was taking around 20grams maybe more

**MikeNYY420** · 07-06-2009, 10:16 PM

20gs isn't much at all. You got fat from that?

stalion · 07-06-2009, 10:29 PM

Quote:

Originally Posted by HiMet4590

Good to hear, but how much leucine do you take?

mine says 1/4 of a teaspoon equals 4.5g's so im never really sure how much im taking...my mom told me today i was confusing tablespoon and teaspoon so i think i was taking around 20grams maybe more

3 to 5 grams of leucine at a time is ok

HiMet4590 · 07-06-2009, 10:45 PM

no i didnt get fat lol ive had great results with it, i just found out today i was taking around 20g and i was shooting for around 5 lol..im thinking of working in some dextrose and seeing if i can tell a difference
instead of 2 scoops WMS+leucine+protein
ill try 1 scoop WMS+25g dex+leucine+protein next workout(wednesday) hit legs pretty hard today and a little HIIT so i need a day off

and if its true you can take only 3 to 5 g's at a time, im getting around 6g in a single scoop of ON whey so....

**MikeNYY420** · 07-06-2009, 11:01 PM

Yeah try mixing WMS and dextrose, but to get a full insulin spike you need more like 80g dextrose. Yeah that's where I don't get the individual amino acids supplementation. Inter workout or bed time maybe but other than that protein powders seem to have it covered. Then again maybe the body needs 11g vs. 6 PWO for maximum recovery, I assume the amount needed varies with different amino acids lke BCAAs and leucine individually.

HiMet4590 · 07-06-2009, 11:21 PM

dang i just looked at my ON jug and its not even 3grams of leucine per serving, it was the GNC PP whey isolate i used to take i was thinking of, but 80g dex! lol i could barely down 40 before. Plus i dont have that much left and the dextrose calculator thread said its .25 times your body weight in lbs. it how much dex you should take post workout...I'm 190 so its around 50g's for me

and idk dude i still think the combo of 30g WMS + 20g dex + 5g leucine will spike my insulin just as much as dex alone...

Also in the Leucine to spike insulin naturally thread it says to take the Leucine and glucose immediately after your workout then take the protein 10 minutes later....so i think im gonna do alot of experimenting this week lol

**MikeNYY420** · 07-07-2009, 12:38 AM

Yeah it's related to bw. 80 might be too much. Honestly I can tell you without a doubt that the dextrose will spike insulin more than anything because body does basically no digestion of it. Now is the difference significant, well it could be debated, but I say no.

The last paragraph sounds good try that and see how it goes. I'll try to find that thread.

HiMet4590 · 07-07-2009, 01:31 AM

sorry i was gone so long i was reading this
http://www.bodybuildingdungeon.com/f...teresting.html
and to be honest im confused out of my mind after reading all of it...i gotta re read it tomorrow

but yea ill let you know how my experimenting goes