[GREENFEATHER]

You didn't have a carb only so I voted for carbs aminos. I might start adding aminos to my workout shake. I've been using a Vitargo/ WMS blend for a few weeks and I'm seeing some good things from it.

[UnicronSpawn]

My latest thing has been taking a citrus flavored EAA blend like primaforce's EAA, and adding additional 10g's of glutamine, (sometimes xtra L-Luecine as well, but ussually I leave that for the PWO shake.)
And citrus flavored immune system supplement like "airborne", or one of the chain drugstore knock offs of it.
I ussually wait till the stomach wrenching work is done for the wkout. (IE:after squats/leg press/hack squat/deadlifts.) That way I dont barf as often during workouts. Then sip on it till Im done, then change clothes and then drink the protien/carb shake, w/ more glutamine and L-Luecine and sometimes creatine in it.
Then I go home and eat a protien/carb meal 1-2 hours after that.
This has worked well for me. Im happy w/ it and plan to continue this method for awhile.

[micjakson]

hey all. I've been thinking about getting ICE just to try it out for a "during workout" drink. Should I add carbs? And if so, what kind of carbs; Dex? Malto? Fructose? And with the ICE, just one serving is enough?

[djbombsquad]

IV been using size on the last 30 min of my work out than at the end physique. Than two hours after another physique shake.

[UnicronSpawn]

Originally Posted by micjakson

hey all. I've been thinking about getting ICE just to try it out for a "during workout" drink. Should I add carbs? And if so, what kind of carbs; Dex? Malto? Fructose? And with the ICE, just one serving is enough?

The general concensus here seems to now be that the carbs are best in the POST wkout shake, and that a SEPERATE shake be used for DURING. (IE: amino blend w/out carbs)

[CarterMalone]

Is there any benifit in drinking just juice during a workout? straight up high GI juice from concentrate? I have plenty of protein before and after a workout, so I dont need to worry about that.

I read an article that had research to prove the testosterone and growth hormone went down when using protein during a workout. It had something to do with the cortisol levels lowering. Ill try and find it right now, lol. It was on ABCbodybuilding.com

[bnr]

I like taking bulk bcaas mixed with crystal light during my workouts, I'll probably give Purple Wraath a try once I'm done with my bulk bcaas

[SteelEntity]

post workout drinks are VERY important. 2:1 carbs/protein.
I take in 70g of maltodextrin and around 30g of protein with BCAA's caps, oh and 5g of glutamine. I often hear ppl say taking that much simple carbs at once will "make me fat" well if it does you are obviously not training balls to the wall like I do.

[Brolic]

EAAs are so much money

[Pound4Pound]

Intra-workout I've been taking a blend of about 20g BCAA (4:1:1 leucine being the highest), 40g WMS, some creatine and taurine. I like it, the carbs seem the help with endurance and I've definitely been making gains.

[Pound4Pound]

Originally Posted by UnicronSpawn

The general concensus here seems to now be that the carbs are best in the POST wkout shake, and that a SEPERATE shake be used for DURING. (IE: amino blend w/out carbs)

Studies show that CHO feedings during prolonged exercise can delay fatigue. I realize not all of the following studies involve weightlifting but I believe they still hold merit.

Serotonin and Central Nervous System Fatigue: Nutritional Considerations
When subjects consumed the CHO solution, fatigue was delayed by ~1 h.

Carbohydrate availability and muscle energy metabolism during intermittent running
"...CHO-E ingestion improves endurance capacity during intermittent high-intensity running..."

Carbohydrate supplementation improves moderate and high-intensity exercise in the heat

Higher dietary carbohydrate content during intensified running training results in better maintenance of performance and mood state
"These findings indicate that an increase in dietary CHO content... allowed better maintenance of physical performance and mood state over the course of training"

Carbohydrates and physical/mental performance during intermittent exercise to fatigue
"CHO ingestion resulted in a 37% longer run time to fatigue and faster 20-m sprint time during QTR-4"

Carbohydrate drinks delay fatigue during intermittent, high-intensity cycling in active men and women
"Plasma glucose and insulin were higher, RPE for the legs was lower, and time to fatigue was longer in CHO than P."

Effects of branched-chain amino acids and carbohydrate on fatigue during intermittent, high-intensity running
"Subjects ran longer when fed either CHO or CHO+BCAA as compared to P, with no differences between CHO and CHO+BCAA."

Carbohydrate supplementation spares muscle glycogen during variable-intensity exercise
"These results suggest that CHO supplementation can enhance prolonged continuous variable-intensity exercise by reducing dependency on muscle glycogen as a fuel source."

Water versus carbohydrate-electrolyte fluid replacement during loaded marching under heat stress
"CHO-E offers potential to enhance exercise capacity by elevating blood glucose and thereby preventing hypoglycemia, maintaining high rates of carbohydrate oxidation, and/or preventing central fatigue"

Carbohydrate supplementation improves stroke performance in tennis
"The data prove that CHO intake may facilitate the maintenance of physical quality during long-lasting intermittent exercise to fatigue."

A carbohydrate beverage with additional protein calories produced significant improvements in time to fatigue and reductions in muscle damage in endurance athletes
"A carbohydrate beverage with additional protein calories produced significant improvements in time to fatigue and reductions in muscle damage in endurance athletes. Further research is necessary to determine whether these effects were the result of higher total caloric content of the CHO+P beverage or due to specific protein-mediated mechanisms."



for good measure...
The effect of a carbohydrate and protein supplement on resistance exercise performance, hormonal response, and muscle damage
"These results suggest the use of a CHO-PRO supplement during resistance training to reduce muscle damage and soreness."

and a good one on taurine...
Decreased blood levels of lactic acid and urinary excretion of 3-methylhistidine after exercise by chronic taurine treatment in rats
"These results indicate taurine treatment is useful for reducing physical fatigue and muscle damage during exercise training in rats, presumably due to antioxidant property and improvement of muscle and cardiac functions by taurine."

[Nightwanderer]

I can't afford BCAA's on top of buying whey. Frankly, when BCAA's seem to go for about $25 for 500 lousy grams, I don't think they're even worth it, I can dump my protein powder of choice into some fat free milk and there I have a much wider array of amino acids which includes BCAA's, and some simple carbs from the milk. It seems to me the only difference is I'm taking in more calories, since BCAA's are very calorie efficient by themselves. However, if you train seriously, the extra 200 cals or so hardly matters.
I can see where if you were on a very strict cut BCAA's would certainly have their place, they're just priced far too ridiculously imo to be a practical supplement for anyone who doesn't have money to burn.

[planetfuzz]

All I know is when I have a drink during my workout that contains carbs,no matter what kind, I feel a lot less like crap after my workouts.

Right now I am doing:
Pre and during: Purple Wrath, 8 oz grape juice, and 40 g Maltodextrin
Immediately Post: 70g Waxy Maize,10g creatine,10g BCAA's

[jakellpet]

pre WO
Oats/Banana/Whey w. Poseidon

peri WO
1 Scoop Size On,
8g BCAAs,
1 scoop Poseidon

Post WO
40g Whey, 50g Dextrose, 5g Spirulina, 8g BCAAs

Post Post WO (1hr later)
Whole Food meal