post and/or pre workout shakes? - UK-Muscle Body Building Community

Bigdav · 25-05-2005, 12:40 AM

Im tryin to think up a shake to take before and after training. So far ive got

pre - 20g whey(concentrate or isolate, not sure what to use)

20g maltodextrin
2g of creatine
5g glutamine

taken 30 mins before trainin

post - 50g whey(as above, not sure what to use)

60g simple sugars(was thinkin table sugar, not sure what else to use)
2g creatine
5g glutamine

both in 1 litre of water

Let me know what u think about the amounts and what not,

cheers:lift:

Timmy Smooth · 25-05-2005, 12:48 AM

I haven't tried it, but I like ChefX's idea about using honey as a sugar source for post-workouts.

Also, I recently read that it was a bad idea to take simple sugars, or indeed anything that would cause insulin secretion, for an hour or two prior to your workout. The idea behind this was that an insulin spike would inhibit the use of ATP as an energy source, which of course would have a detrimental effect on lifting heavy weights.

I don't have it in front of me to qoute from, but that was the basic premise.

Bigdav · 25-05-2005, 12:53 AM

Ah, thats the thing, by rights it shouldnt affect that, and it should mean you can train longer and harder (not possible the way i train) because your body is using the glucose in the stomach before it uses the glucose in the bloodstream, i'll fish out my uni notes just to make sure im not being a tard. it would however have a negative effect on fat utilisation, but i train as hard i doubt i use that type of energy store much anyhow

**big** · 25-05-2005, 12:53 AM

IMO, do this:

* Take NOTHING immediately before a workout. This is NOT the time to be screwing with your blood sugar levels. Take in a small meal that will give you energy around an hour before training.

* Drink only water during workout. Again this isn't the time to be screwing with your blood sugar levels.

* Post-workout (immediately after you put down your weight from your last set), take in protein and carbs immediately in a 3:4 ratio. Typically I would recommend 60g of whey protein and 80g of fast acting carbs in water. For fast acting carbs, use 40g of dextrose and 40g of maltodextrin.

* Around an hour or so after the PWO shake, take in a real food meal, preferably red meat, with some carbs and fats.

* Drop the glutamine, it's pointless. Take the creatine each morning at 5g, preferably from CEE creatine.

All IMO - it's just what I do.

Bigdav · 25-05-2005, 12:54 AM

i'll experiment for a week or 2 with honey, sugar then nowt and see whats what.

Bigdav · 25-05-2005, 12:55 AM

the glutamine sesm to be working for me, i feel i recover better using it, but then again it could be the old placebo effect

**big** · 25-05-2005, 12:58 AM

Quote:

Originally Posted by Bigdav

the glutamine sesm to be working for me, i feel i recover better using it, but then again it could be the old placebo effect

I would say so IMO. There's just no way enough glutamine can be absorbed enough orally to be beneficial, unless you took around 100g of it in one go - and then you'd actually be getting about 5g into your body.

But of course the placebo effect IS very important. If you're taking something that you feel is working, keep doing it. Even if it isn't, placebo can give amazing results.

Bigdav · 25-05-2005, 01:00 AM

Like beer, that has an amzing placebo effect. Makes mingers look really hot!!!

Timmy Smooth · 25-05-2005, 01:10 AM

Here you go, son, here's a rep point. Even if I did originally misread your post as Makes gingers look really hot!!!

Bigdav · 25-05-2005, 01:14 AM

Woo hoo, what does that get me? A chocolate hat and a box of frogs? woo hoo

OnePack · 25-05-2005, 03:02 PM

how about glucose for after work out?

Bigdav · 25-05-2005, 03:04 PM

In what way? What kind of glucose source would you be using?

**big** · 25-05-2005, 06:48 PM

Quote:

Originally Posted by Bigdav

In what way? What kind of glucose source would you be using?

Glucose = dextrose.

25-05-2005, 12:40 AM	#1 (permalink)
Bigdav Move along, nothing to see here Join Date: May 2005 Location: Aberdooom Posts: 615	post and/or pre workout shakes? Im tryin to think up a shake to take before and after training. So far ive got pre - 20g whey(concentrate or isolate, not sure what to use) 20g maltodextrin 2g of creatine 5g glutamine taken 30 mins before trainin post - 50g whey(as above, not sure what to use) 60g simple sugars(was thinkin table sugar, not sure what else to use) 2g creatine 5g glutamine both in 1 litre of water Let me know what u think about the amounts and what not, cheers:lift:

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25-05-2005, 12:48 AM	#2 (permalink)
Timmy Smooth Banned Join Date: Nov 2004 Location: Camden, London, via Cardiff. Posts: 2,794	I haven't tried it, but I like ChefX's idea about using honey as a sugar source for post-workouts. Also, I recently read that it was a bad idea to take simple sugars, or indeed anything that would cause insulin secretion, for an hour or two prior to your workout. The idea behind this was that an insulin spike would inhibit the use of ATP as an energy source, which of course would have a detrimental effect on lifting heavy weights. I don't have it in front of me to qoute from, but that was the basic premise.

25-05-2005, 12:53 AM	#3 (permalink)
Bigdav Move along, nothing to see here Join Date: May 2005 Location: Aberdooom Posts: 615	Ah, thats the thing, by rights it shouldnt affect that, and it should mean you can train longer and harder (not possible the way i train) because your body is using the glucose in the stomach before it uses the glucose in the bloodstream, i'll fish out my uni notes just to make sure im not being a tard. it would however have a negative effect on fat utilisation, but i train as hard i doubt i use that type of energy store much anyhow

25-05-2005, 12:53 AM	#4 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,522	IMO, do this: * Take NOTHING immediately before a workout. This is NOT the time to be screwing with your blood sugar levels. Take in a small meal that will give you energy around an hour before training. * Drink only water during workout. Again this isn't the time to be screwing with your blood sugar levels. * Post-workout (immediately after you put down your weight from your last set), take in protein and carbs immediately in a 3:4 ratio. Typically I would recommend 60g of whey protein and 80g of fast acting carbs in water. For fast acting carbs, use 40g of dextrose and 40g of maltodextrin. * Around an hour or so after the PWO shake, take in a real food meal, preferably red meat, with some carbs and fats. * Drop the glutamine, it's pointless. Take the creatine each morning at 5g, preferably from CEE creatine. All IMO - it's just what I do.

25-05-2005, 12:54 AM	#5 (permalink)
Bigdav Move along, nothing to see here Join Date: May 2005 Location: Aberdooom Posts: 615	i'll experiment for a week or 2 with honey, sugar then nowt and see whats what.

25-05-2005, 12:55 AM	#6 (permalink)
Bigdav Move along, nothing to see here Join Date: May 2005 Location: Aberdooom Posts: 615	the glutamine sesm to be working for me, i feel i recover better using it, but then again it could be the old placebo effect

25-05-2005, 01:00 AM	#8 (permalink)
Bigdav Move along, nothing to see here Join Date: May 2005 Location: Aberdooom Posts: 615	Like beer, that has an amzing placebo effect. Makes mingers look really hot!!!

25-05-2005, 01:10 AM	#9 (permalink)
Timmy Smooth Banned Join Date: Nov 2004 Location: Camden, London, via Cardiff. Posts: 2,794	Here you go, son, here's a rep point. Even if I did originally misread your post as Makes gingers look really hot!!!

25-05-2005, 01:14 AM	#10 (permalink)
Bigdav Move along, nothing to see here Join Date: May 2005 Location: Aberdooom Posts: 615	Woo hoo, what does that get me? A chocolate hat and a box of frogs? woo hoo

25-05-2005, 03:02 PM	#11 (permalink)
OnePack UK-M's Mascot Join Date: Jan 2004 Location: Staffordshire Posts: 1,503	how about glucose for after work out?

25-05-2005, 03:04 PM	#12 (permalink)
Bigdav Move along, nothing to see here Join Date: May 2005 Location: Aberdooom Posts: 615	In what way? What kind of glucose source would you be using?