[Ironslave]

Originally Posted by philosopher

http://www.avantlabs.com/magmain.php...ID=5&pageID=66

Decent article, but its a terrible idea to consume the mix they reccomend before or during a workout, after is great though.

[18inchGun]

Originally Posted by hdogg345

Decent article, but its a terrible idea to consume the mix they reccomend before or during a workout, after is great though.

excellent article, im glad to see i finally got what i do right after 3 years of lifting. here's my formula which seems to work quite well for me....

1 hour before- creatine 4 grams, bcaa's 5 grams, 5 grams glutamine
20 min before- protein drink 20g
During- Mix 1 scoop Energy Fuel from Twinlab(like a carb energy mix deal) , water, 1 scoop unflavored protein and drink that while lifting
Immediatly After Workout- 5 grams bcaa's, 2 grams creatine, 5 grams glutamine
20 min later- 20g protein, 20g casein protein, 50g dextrose, 50g maltodextrin

[Ironslave]

You still dont have it quite right. Creatine before a workout is not necessary as CP stores are still in tact before training. Having a carb/protein drink during a workout is definately counter productive, if you feel you must have something have BCAA's or just water. I would up the creatine after a workout, and have the carbohydrates immediately after, not 20 mins later. Also casein might be the worst thing possible to have post workout.

[18inchGun]

i have a book called nutrient timing, heres a quote straight from it
"Carbohydrate supplementation during exercise reduces the rise in cortisol and decreases specific agents responsible form producing inflamation"

"Athletes who ignore the benefits of nutrient supplementation during their workouts place themselves at a greater risk of experiencing the immune-suppressive effects of cortisol, which include a transient weakening of the body's major mechanisms of fighting infection"

"The addition of protein to a carbohydrate supplement promotes the metabolism of the ingested protein and lessens the demand for amino acid release from muscles"

"Recents studies coming out of the University of Texas Health Science Center in Galveston suggest that when protein is added to a carboyhyrate supplement and provided at the beginnining of exercise, there is even an increase in protein synthesis after excersise"

http://www.strong-research.com/press_rev.php

[Ironslave]

Those would be beneficial more for endurance athletes during a game or practice or whatever than a strict weight training workout. Consuming these during a weight training workout will spike insulin, which causes an undesirable hormonal response before/during a workout, as well as limit glycogen resynthesis after the workout. These will also take a great deal of energy to digest, causing blood to divert from the muscles to the GI tract, which can lead to greater fatigue as lactic acid clearence is not as efficient in the reduced blood flow, this is not desired during a weight training workout. Aerobic exercise is different as it is far more glycogen depleting, therefore the focus is on having adequate carbohydrate energy for a much longer period.

Ive read a lot of Ivy's work, most of it centers on after workout drinks. So your third quote might be refering to after a workout (just speculating). As for the forth quote, what kind of exercise? Id have to see the studies to comment.

[18inchGun]

yea, u could be right, i always just thought that with any excersise you dont want to deplete carbs too much, thats why something like gatoraide and water mixed during a workout could be better

[Living_Cartoon]

I recommend a simple milk shake. Take nonfat skim milk, and mix some of your favorite flavor nesquik in it. The nesquik contains maltodextrin which is a great sugar Post Workout, and the milk contains sufficient amounts of protein, just have about 2 cups, with 8 tablespoons nesquik.

[Ironslave]

Originally Posted by Living_Cartoon

I recommend a simple milk shake. Take nonfat skim milk, and mix some of your favorite flavor nesquik in it. The nesquik contains maltodextrin which is a great sugar Post Workout, and the milk contains sufficient amounts of protein, just have about 2 cups, with 8 tablespoons nesquik.

Post workout goal= fastest absorption possible
milk= casein protein
casein= very slow digesting (reason to eat cottage cheese before bed)

Read the article philosopher posted, its a great article but kinda goofs when talking about drinking it before/during. I agree with their .8g/kg of carbs and .4g protein, take this after a workout.

and like i said earlier in this thread, your body has an easier time digesting supplements

[Ironslave]

18inchgun, would you reccomend that book though? It looks like a good buy for the price and like i said im a fan of Ivy's work.

[big D]

a Big Mac combo meal, a quarter pounder w/cheese, a filet-o-fish, a large fries and two apple pies

[TheGame]

What the? fastfood post workout meal..that cant be good?

[18inchGun]

Originally Posted by Living_Cartoon

I recommend a simple milk shake. Take nonfat skim milk, and mix some of your favorite flavor nesquik in it. The nesquik contains maltodextrin which is a great sugar Post Workout, and the milk contains sufficient amounts of protein, just have about 2 cups, with 8 tablespoons nesquik.

with all of the high tech supplements out there, you are saying to have chocolate milk after you workout?

[18inchGun]

Originally Posted by hdogg345

18inchgun, would you reccomend that book though? It looks like a good buy for the price and like i said im a fan of Ivy's work.

yea, its a very good book, very easy to read and understand. i learned a lot from it.
and when it talks about your during exercise drink, i think it refers to using maltodextrin so it doesnt create an insulin spike