What are your thoughts on Pre/post WO nutrition/supplimentation
- 01-23-2010, 11:46 PM
- 01-24-2010, 01:14 AM
I'm primarily low carb right now, but still seek to take advantage of what insulin can do around a workout. My current setup is as follows:
1hr pre-wo: 1 homemade prot bar, handful walnuts, grapefruit
1/2hr pre-wo: 2scoops WPI + 5g Creatine Mono + 2
Immediately before lifting: 4 scoops
Intra-Workout: 12 scoops BC+EAA, 20g WPH
1/2hr post: 2 scoops Lipotropic
1hr post: 1 prot bar and full meal 1/2hr after that.
I never feel overtrained, I'm getting stronger, and I train 5 full-body routines a week. My peri-workout nutrition isn't everything, but I feel it does contribute a lot to my rapid recovery and steady progress.
- 01-24-2010, 01:19 AM
01-24-2010, 01:28 AM
01-24-2010, 01:55 AM
im stumped at 5 full body routines a week...
personally i just do 20g BCAA or ECAA intra workout. when im done working out ill get some carbs from wherever (banana or whatever im craving) and then scoops protein a lil after.
CELTIC LABS REP
01-24-2010, 12:53 PM
01-24-2010, 01:19 PM
I take in 2 scoops of ON whey 30-40 mins before working out, then a 20 oz Gatorade and 2 scooped of ON whey with 5 g of creatine directly afterward. I'm doing this to get protein and nutrients to my muscles when they are most receptive. I've tried some of the preworkout formulas and don't get much out of them other than gas, though I did like Jack3d...
01-24-2010, 05:39 PM
Preworkout - Con-Cret plus scoop of AAKG, Beta-Alanine and some Glycerol Mono Stearate
Intraworkout - Purple Wrath plus scoop of Taurine and Leucine
Postworkout - Whey Protein plus scoop of Glutamine
01-25-2010, 01:40 AM
01-25-2010, 03:16 PM
i've read that the most protein ur body can handle at one time is 40g's, unless your on some sort of hormone suplement, ph/AAS, anything over that amount is said to be useless
01-25-2010, 04:53 PM
While intermittent fasting, I will eat 100g of protein in a sitting. If my body is only capable of using 40g-50g of that, how have I gained 10+ using such a diet, especially while low-carbing and having protein as my main calorie source? And why is my recovery way way better with 50g pre-, 30g intra- and 50g post?
40g COULD be the maximum which is beneficial for muscle protein synthesis purposes, but amino acids are capable of plenty of other functions in the body.
01-25-2010, 05:29 PM
01-25-2010, 06:08 PM
01-25-2010, 06:23 PM
01-25-2010, 07:15 PM
universals intra-aid is actually quite good, I had a sample the other day and it was probably the smoothest, easiest mixing bcaa product I've used thus far. Ive had quite a few
01-25-2010, 07:27 PM
01-25-2010, 10:18 PM
01-25-2010, 10:28 PM
01-26-2010, 03:24 AM
Seriously, give me more details. I'm vaguely familiar with intermittant fasting (eat stop eat from Brad Pilon). 100g at one sitting? It's just that you are using 130g whey between pre, intra, and post....it's...a....lot...of.. .whey protein.
Obviously it's working for you so please tell me more about your diet.
01-26-2010, 09:58 AM
01-26-2010, 11:44 AM
10oz Chicken Breast, 2cups broccoli, 1/2cup mushrooms, cilantro, salsa, sour cream and a large avocado.
I rotate my calories and macros from day to day, so sometimes I get 70g prot per meal, sometimes 100g. When prot is lower, my fat is higher (~40g per meal) and vice versa. All in all, I get between 3500 and 4400 cals a day, depending on the day.
I have one cheat meal a week, on Friday evening.
I eat all meals within an 8hr period, less if I'm particularly hungry.
I've found it's easier to alter my weight/composition with this method of eating, but I'm sure it's not for everyone. For bulking, I employed pretty much the same technique as I am for recomping; just used higher calories.
01-26-2010, 11:52 AM
I have a whole meal about 2hrs prior to lifting.
Pre-training: 2sc Lipotropic, 1tbsp EVOO, Anadraulic State GT 45mins pre, Anadraulic Pump immediately prior to lifting
Post: 40g BC+EAA, 8 sprays GHenerate, 5caps I-GH-1
Just started this protocol.
01-26-2010, 12:20 PM
Pre is a whole-food meal; this can vary from chicken, rice, and green beans to some Thai garlic and lime rice noodles with chicken and broccoli.
Peri: 15g BCAA
Post: 15g BCAA, 60g WMS, 25g Palatinose, 1 GlycoBol, 3 NOxidant
30 mins later: 45g WPI
M.Ed. Ex Phys
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