Feeling sick/lazy after peri-workout shakes

[El tío Saín]

This is something that I´ve been feeling since I started to take a pre-workout shake (protein + high GI carbs) and then another one post-workout.

I´m using CW recommendations, so my plan looks like this (from another thread):

Pre-workout, hypertrophy (about 15 minutes before training): 50g carbs (maltodextrin), 25g protein (whey hydrolysate).

Post-workout, hypertrophy (about 30 minutes after): 50g carbs (maltodextrin), 25g protein (whey hydrolysate), 5g creatine.

1h - 1'5h after that I'll be having a solid meal (CH + PRO).

I´m adding leucine, 5-7gr.

The problem is that the shake makes me feel very lazy; after pre-workout I feel drowsy (maybe due to those 50gr of sugar), and too fed up after post wokout (it takes 1,5-2 h until I´m hungry again).

I tried to take my pre-workout shake right before training yesterday and I felt sick (had to stop training), so it seems I need some more time to assimilate.

Any ideas? should I try with less maltodextrin, or follow fat loss peri-workout recommendations?

Thanks.

[ParanoidAndroid]

If I have a high GI shake before I work out, I too feel like shit.

Try something lower in GI about 15/10 mins before. I have a banana and whey in water...works well, I don't crash

[K Manley]

How much water are you using in your shakes? I find the level of dilution makes a huge difference for me, I use a liter and drink half before and half during the workout. For me anything smaller makes me crash.

[Schlutes]

I've tried maltodextrin and dextrose pre-workout and after an initial rush my energy level crashed and I would think about scrapping my workout. After trial and error, I can handle sipping 10g of maltodextrin (or dextose or mix of the two) pre/during workout. Of course, I mix the 10g with whey.

In order to ensure adequate energy during workout, I eat a Cliff bar 30 to 60 minutes before working out. They taste great (compared to rest of my diet) and give me sustained energy. Post workout I drink 30g of malto/30g of dextrose and 25 grams of whey.

I suggest trying a Cliff bar and experimenting how much maltodextrin you can handle during workout. If you're like me, you won't be able to handle more than 10g of hi GI carbs pre/during workout.

[Cynic]

I would also recommend fruit and/or berries. This fructose will last longer.

[Chad Waterbury]

Originally Posted by El tío Saín

This is something that I´ve been feeling since I started to take a pre-workout shake (protein + high GI carbs) and then another one post-workout.

I´m using CW recommendations, so my plan looks like this (from another thread):



I´m adding leucine, 5-7gr.

The problem is that the shake makes me feel very lazy; after pre-workout I feel drowsy (maybe due to those 50gr of sugar), and too fed up after post wokout (it takes 1,5-2 h until I´m hungry again).

I tried to take my pre-workout shake right before training yesterday and I felt sick (had to stop training), so it seems I need some more time to assimilate.

Any ideas? should I try with less maltodextrin, or follow fat loss peri-workout recommendations?

Thanks.

It's clear that you don't handle carbs well. That's fine, and it needs to be addressed. I suggest you cut your carb intake down to match your protein intake. Also, be sure to add 5g of micronized creatine to your post-workout drink.

I'd drop the leucine in favor of 5-7 grams of BCAAs. If BCAAs aren't an option, drop the leucine altogether.

Try those tips for now. If you're still having problems, get back to me and I'll tell you what further modifications you should make.

[El tío Saín]

Thank u guys. I tried both Chad´s and K Manley´s ideas (less CH -25g- and more water), and felt considerably better. I need more days to test, anyway.

If it does not improve I´ll try with fruit as Cynic says.