shakes? I have been using the nutirent timing thing where you drink 20g of protein and 40g of carbs before/during your workout and then the same thing after my workout. I am almost out of whey and was wondering which I should drink for the best benefit? I am thinking post workout but I have been wrong before. What do you think?
Though, there's convincing evidence for post too. I think there's a thread around here somewhere in the Diet section that I started about 10 grams and protein...
Originally posted by bryanc: Though, there's convincing evidence for post too. I think there's a thread around here somewhere in the Diet section that I started about 10 grams and protein...
I think the evidence for pre, DURING and post is the most superior method. But the comparison (this comes from the ISSN -international society of sports nutrition - conference this year) of pre and post only, showed pre-workout to be superior (in terms of protein synthesis).
If you can afford it - do it all ! If money is tight - prioritize the pre-workout drink.
I read somewhere that you shouldn't mix creatine with protein. you should take them seperately adn twenty minutes apartfor efficiency. Something about the human biochemistry and their breakdown and usage. Any significance to this? From experience I use creatine pre workout and protein post workout.
thanks for the detailed answer! I found this posted here in this forum and it sounded relatively intelligent.
originally posted by samhain
Newbie
Member # 887
posted July 11, 2004 04:16 PM
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Creatine is one of the easiest substances to take. It comes in the form of creatine monohydrate (a white powder, which is tasteless and odorless). Although cold water can be used, you'll find it dissolves more easily in tepid warm water. If excessive heat is used much of the creatine will be destroyed. you can also mix it with juice.
for maximum absorption take the supplement on an empty stomach followed by a small simple carbohydrate meal, also containing the amino acids glycine, arginine, and methionine. Both the carbohydrate and amino acids are needed by the body to increase the synthesis and storage of creatine. Conversely, taking creatine with a high protein meal reduces absorption and storage. this point should not be overlooked as some new creatine manufacturers have released protein powders containing creatine. it sounds great in theory, two for the price of one, but it makes little practical sense as consuming the two together contradicts human biochemistry.
the most powerful form of creatine monohydrate is creatine 6000 es, manufactured by muscle tech of canada. each teaspoon provides six grams of creatine, therefore, it's easily the most potent creatine supplement produced.
you need to take between five and ten grams per day. I usually ingest five grams pre-workout.
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Here is a link to a spreadsheet I put together with his recommendations...put in your bodyweight and it will give you a range of what the shake should consist of: http://www.geocities.com/leejaime97/pwo.xls
everyone i have talked to about this says they make their PWO shake and drink 1/3 of it during exercise and the rest after, or 1/3 before exercising, then 1/3 during and then the rest after. but i figure (with my PWO requirements) doing that would only get you 6g of protein and 11g carbs pre-exercise, the same amount during exercise and again the same amount postexercise (or 6g protein and 11g carbs during exercise and then 12-14g protein and 33g carbs after). after realizing this i was confused as to why people would split one PWO shake into three parts since then they would only be getting a third of their requirements. after reading precision nutrition on john berardi's site i figure i should make one shake with 20g protein and 30g carbs (i dont go 2:1 i go 1.5:1) and drink that right before and during exercising, and then have another shake with the same protein and carbs immediately after exercising. is this right or am i way off? also, ive been waking up around 6, eating, then working out at around 7 drinking 1/3 of my PWO shake during exercise and the rest after. could i just wake up at 7, start drinking my pre/during workout shake and get right into it without eating a breakfast first?
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sorry i forgot to add i am 17, 150 lbs and cutting, not trying to gain mass if any of that makes a difference. thanks in advance
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And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
Read some of Adam's Diet (stickied at the top of Diet and Nutrition). He kind of answers your question right there.
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in one part of adams diet he says to get 15g of protein and 45g carbs split up before/during your workout. then he says to have 20g protein and 20-40g carbs after your workout. in the other thread i forget the name but someone asks adam if that means he should make two shakes and have one before and during and the other after, and adam told him no make one shake and split it into thirds. this is where i get confused, because splitting one shake into thirds will not get you the amount of carbs or protein that he originally suggested.
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And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
He probably meant to make one shake with enough for your pre and post workout requirements and drink 1/3 before, 1/3 during, and 1/3 after, although I'm not sure. I drink one serving of Vendetta (specialized pre-workout drink) before, ICE (BCAA glutamine mix) during, and one serving Relentless (post-workout drink) after. I look like an Xtreme Formulations whore [img]redface.gif[/img]
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Man I went to that site to check out the products Cuver mentioned, jeez thats expensive.
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I would love to use them, as I hear they taste great and it would be great to see if it makes a difference but damn I can't bring myself to give up my 20 lb bag of WPC and bulk malto and dextrose. My year is like his month!
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