I have a couple of favorite homebrews, in no particular order:
1serving Purple Wraath
Both are awesome and you could just use bulk EAA, BA and BCAA if you wanted (I'm actually doing something similar currently) but the brand name supps just taste so much better.
I'd drink water during workout you need an insulin spike more post workout after all your carbs-glucose- has been used in exercise.
Then, after your workout, you further replenish with a post-wo shake as usual.
Additionally, the amount of carbs ingested are not such that a huge insulin spike is caused - only enough to fuel and support your vigorous activity.
ARe you talking about in the during workout shake, where you say it's not a lot? Then I believe that would be beneficial and also the electrolytes. Gatorade sucks though cuz of the HFCS which will induce the oppose effect cuz of the fructose. That's why I always tell people not to eat fruit PWO.
Could you post one of these studies I'd be interested to see it.
How do you know it was the during workout shake that hjelped so much instead of some other variable?
Yes, I am speaking of a intra- or peri-workout shake that is consumed throughout the course of the workout and diluted to a very low concentration (dissolved powder should take up only ~6%, iirc). It typically consists of easily absorped substances that take minimal to no digestion, i.e. amino acids, dextrose and it's polymers, electrolytes, etc.
Yes, gatorade is definitely sub-optimal, not only because of the fructose content in it's HFCS, but also because of it's brominated vegetable oil.
As for the study, I don't honestly remember where I read that. I will certainly look around and post what I find, but I'm just not sure if it was PubMed or something I came across at school or what. You can look for yourself too, if I don't come up with anything, just googling it ought to turn up some results.
Purple Wraath and about 30g waxy maize. I then just have a whole food meal when I get home from the gym.
Here's one study I've come across. Not the one I remember, but hey, it's something...
Intra-Aid, and Intrabolic are both polular, I have never used Intrabolic, but I am a big fan of Intra-Aid!
I''d still say pre and intra are more important than post.... Of course, any one meal isn't going to make up for the lack of a well rounded and consistent nutritional program
Just because that study had participants exercise for two hours, doesn't mean it isn't equally applicable to shorter workouts. Certainly I would like to see more information, such as the type of exercise (so as to judge intensity). Either way, why not get some extra anabolism while your in the gym?
from The Top 10 Post Workout Nutrition Myths
by Dave Barr
One of a plethora of excuses made in an attempt to resist preworkout nutrition; this myth actually makes a lot of sense…until you become familiar with the physiology of hormones. Looking deeper, we can find that the insulin stimulated by food intake, actually enhances blood flow and subsequent nutrient delivery to muscles (Coggins et al., 2001).
Applying this principle, liquid pre workout meal consumption dramatically increases muscle blood flow and protein synthesis (Tipton et al., 2001). This elevation in muscle growth is at least twice that observed with the same drink taken post workout (Tipton et al., 2001)! In fact, this effect even lasts for an hour after the workout, so it’s like having 2 drinks for the price of 1!
certainly being at-nation article, it has to be taken with a grain of salt. I realize most of them are nothing more than supplement plugs...
Recently I have been taking in 30 grams WMS and 15 grams of PeptoPro _ 10 grams BCAA during my workouts, and I must say they have been rocking. I am sure the carbs help the most as far as during the workout, but my recovery has also seemed much better.
After the workout I take a similar drink with more leucine and double the wms.
After christmas, I might expirement with upping the dosages of Pepto Pro. The first study didn't give much info into the level of hydrolysis used but assuming they used pure tri-peptides, it would take 60 grams of Pepto pro to get the equivalent...which would be mighty expensive.
But I think I could swing 30 grams per hour workout for a couple of weeks to see how I react. Maybe I'll bump up the BCAAs too. After all Charles Poliquin said you need at least 40 grams BCAAs during a workout.
Anyways, I don't see how 30g of PeptoPro + 40g BCAA + 30-60g WMS couldn't help build muscle better than some of the supps people drop so much cash on...
I used to drink purple wraath and WMS during my workouts but I like whey and dextrose post so much better. I like the idea of taking aminos during though. I can eat more when I just drink water during my workouts. This is important for an ecto like me.
I have a sealed tub of Size-On for sale in the auction section if your interested. Its a great intra-workout supplement, but causing me to break out.
Good thread! I've been using a gatorade-ish intra w/o (no HFCS) for a while and have just switched back to water. Good info here...something new to try.