Making My Own BCAA Pre/During WO Cocktail

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    Now it all makes sense


    Quote Originally Posted by Bobo
    Not really. As long as your protein intake is fairly high throughout the day, you are fine. You will hardly ever come close to depleting glutamine stores (unless your an extreme endurace athlete)
    Cool, I'll stop bothering you now. My protein intake is always at least 1g/lb of bodyweight, usually closer to 1.5, so I think I'm set. Now it all makes sense.

    Much thanks.

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    1Fast has the best deal, get BCAA's by the kilo and add it to your own coctails. Pre-mixes are great, but they cost a hell of a lot more...
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    Quote Originally Posted by milwood
    1Fast has the best deal, get BCAA's by the kilo and add it to your own coctails. Pre-mixes are great, but they cost a hell of a lot more...
    I'll have to check that out. I gotta place a big order soon.
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    I agree w/ the bulk BCAA's. Bobo loves Vendetta, but I think I can make my own w/ some BCAA's & some fructose powder at much cheaper.
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    Quote Originally Posted by meathead1987

    10g Taurine
    That is an ass load of taurine. I usually see recommended doses more around 3-5g's. A Red Bull only has 2 :-)
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    I have played around with doses, and 10g is definately superior to lower doses for energy and pumps. Its cheap as hell too.
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    Quote Originally Posted by jmh80
    I agree w/ the bulk BCAA's. Bobo loves Vendetta, but I think I can make my own w/ some BCAA's & some fructose powder at much cheaper.
    Vendetta uses free form amino's.
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    And sucrose and d-glucose as its' carb sources. Not fructose. I also noticed the last ingredient WAS splenda. IE taste concerns.
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    Free form amino's has the most horrid taste on earth.
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    Sorry to be a bad student, what exactly are free form aminos?
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    I thought Fructose is basicly metabolized by the liver to replete liver glycogen. I remember reading something by Jon Berardi saying that fructose wasn't the best carb to consume around a workout. Any merrit to that?

    And yes, I do read T-mag once in a while.
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    I thin k if liver glycogen is not full then muscle glycogen repletion is impared.
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    Fructose does replenish liver glycogen which then leaves the majority of the other carbs for muscle glycogen. I like this preworkout simply for energy needs.
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    Quote Originally Posted by motiv8er
    Sorry to be a bad student, what exactly are free form aminos?
    "Also, the free form status in addition to using only the essential amino acids creates an anabolic stimulating super hyperaminoacidemic environment. Essential amino acids are the fastest absorbed of all the amino acids [27]. Large hydrogen mass of the side chains and neutral status increases affinity to the transporters. Of all the amino acids, methionine, leucine, isoleucine, and valine are the fastest absorbing of all. Exercising muscles will not have to compete with the stomach and digestive tract for valuable resources to digest the nutrients. In return, nutrients will be made available rather quickly to the cells while creating only positive benefits, such as increased nitrogen balance (NB) and growth, not the typical muscle protein degradation. "
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    I use the following pre-workout;

    3gm Taurine
    3gm AAKG
    3gm Leucine
    3gm Citrulline Malate
    300mg B-6

    Basically buy the powders and mix 4 equal parts and put into capsules, take 12-15 45 minutes pre workout and the pumps are insane. Take another 8 capsules post workout along with post workout shake/meal. Try to keep it simple. I am not a big proponent of Glutamine or GP's, never saw a difference with either and went up to 10gms with both.
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    gobig1-
    do you have an industrial style capper, or just a lot of time? I go crazy trying to cap stuff, so I have just learned to love the taste of everything mixed up in hideous concoctions that look like bilge water.
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    I use the "Cap-em-Quik" model. A little messy, not real accurate, just stuff as much as I can in the Caps with the tamper, but works good enough. Have used AAKG alone and loved it, adding the Leucine helps with muscle preservation IMO, the combination is the best "budget" mix I have used, there may be better, but my budget likes my mix.
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    Quote Originally Posted by milwood
    gobig1-
    do you have an industrial style capper, or just a lot of time? I go crazy trying to cap stuff, so I have just learned to love the taste of everything mixed up in hideous concoctions that look like bilge water.
    Mmmm Mmmm Good!
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    Lean One


    I am refering to fructose around workout time by Beradi comment. I think he was thinking about it's Glycemic value; near 20 if I remember. I think he was making the point of how to utilize work out, post-work insulin conditions. Dextrose, glucose, sucrose if my memory serves me create the spikes in our sugar values.
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    So Bobo, straight up bulk BCAA's from 1fast won't be as good as vendetta's formula?

    I thought the best parts of Vendetta was the BCAA's and the sugars.
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    Quote Originally Posted by motiv8er
    I am refering to fructose around workout time by Beradi comment. I think he was thinking about it's Glycemic value; near 20 if I remember. I think he was making the point of how to utilize work out, post-work insulin conditions. Dextrose, glucose, sucrose if my memory serves me create the spikes in our sugar values.
    Yeah, The Carbohydrate Roundtable. Maybe I should reread it.
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    Quote Originally Posted by jmh80
    So Bobo, straight up bulk BCAA's from 1fast won't be as good as vendetta's formula?

    I thought the best parts of Vendetta was the BCAA's and the sugars.
    Here is the product description and recommendations for pre workout:



    During the initial stages of exercise, muscle glycogen is the primary source of energy to replenish the immediate energy systems. But as stored levels begin to deplete, a greater emphasis is placed upon blood glucose. This can have major implications to resistance training. As many individuals now consume lower carbohydrate diets, stored glycogen levels can be much below the 15g/kg upper range. This can create a significant deficit during training due to cumulative effects of physical activity. Short-term bouts of high intensity training with very short or active rest periods will elicit a significant level of muscle glycogenolysis. There appears to be a linear relationship between muscle glycogenolysis, external work performed, and exercising intensity [17]. In fact, levels of muscle glycogenolysis during resistance exercise has been reported to be similar to those obtained during high intensity cycling, illustrating the benefits of this nutritional regimen [17-19]. As a result, training intensity can severely drop off once short-term energy stores are depleted.

    By consuming energy immediately before and during training, can create a metabolic switch earlier in training. Because of the available blood glucose, the active muscle cells will not use as stored glycogen during training. In turn, the there will be a prolonging effect upon performance as well as an early jumpstart upon recovery.

    Using this method to improve performance has many proven benefits, but many still are overly concerned with another possible repercussions. Rebound hypoglycemia is often associated with ingesting high glycemic carbohydrates around exercise. The lore surrounding this metabolic state is largely overrated. Even in instances when researchers were able to create this environment in subjects, it most often had little to no impact upon performance [3]. The availability of nutrients had a more dramatic positive impact. If individuals find themselves ultra sensitive, a greater proportion of the drink should be consumed during the exercise session.

    A strategic mixture of carbohydrates will help improve the metabolic response both during and after exercise. Adding small amounts of fructose bound to glucose, as in the form of sucrose, will do the trick. Care needs to be taken though because large amounts of fructose will swing the results in the negative direction. Impaired fructose absorption has appeared at levels above 20-50 grams causing upset stomachs [16]. Co-consumption of fructose with glucose raises the level needed at which stomach distress appears, partly do to an increased rate of absorption [21]. The somewhat delayed metabolic response to the oligosaccharide, sucrose has a glycemic index of about 60, helps to prolong the metabolic process slightly, but not enough to cause problems. In a blend with additional glucose (dextrose), optimal results can be had.

    Because the liver is very efficient at phosphorylating fructose, almost none enters systemic circulation. Rather the fructose is converted to glucose in the liver and used primarily to replenish local glycogen stores. In turn, there is a lasting effect upon energy levels as well as preparing the body for post exercise recovery.

    Vendetta™ contains a strategic mixture of carbohydrates. One half of the carbohydrate energy blend is sucrose and the remaining half is dextrose. This equates to only 25% of the total ultimately being free fructose. So for one serving, only 7.5 grams will ultimately be fructose. Sucrose also happens to be a powerful osmolyte. At these lower concentrations, sucrose actually helps maintain adequate rates of enzymatic reactions. One enzyme in particular, creatine-kinase, is protected from guanidine denaturation. This will ultimately lead to improved performance and enhanced recovery capabilities, but Vendetta™ goes much further.

    THE ESSENTIAL FACTOR
    Amino acids are critical to growth and recovery, a fact well known. Some will argue that adding amino acids to workout drinks is of little value, as their inclusion, except for some instances, appears to make only minor immediate performance improvements. The point missed is the advanced jump upon recovery, growth, and maximizing the improved the utilization rate of the nutrients. An increase in insulin and carbohydrates without the presence of amino acids has only a modest affect upon muscle protein synthesis. In regards to protein synthesis, insulin primarily only activates the translation pathway. Making amino acids available improves the metabolic response. Leucine, for example, is essential to, and even amplifies muscle protein synthesis [24,25].

    The choice of protein used in sports drink is crucial for multiple reasons though. Protein powders such as micelar casein, calcium caseinate, and milk protein isolate take far too long to digest, and ultimately be utilized. As is the case with using slow digesting carbohydrates, slow digesting proteins will leave a very uncomfortable feeling in the stomach while exercising. Ingesting these proteins creates an intestinal environment that competes with the active muscles for energy and fluids. The competition for blood supply can reduce flow to working muscles by as much as 20%. Not exactly a positive result when the goal is to increase nutrient delivery and waste removal through maximized blood flow.

    Whey protein concentrate, an inexpensive and often used protein source, is a poor choice, for among other reasons, the higher levels of lactose present. Many individuals have experienced problems associated with whey protein concentrate consumption even when not exercising. Whey protein isolates or hydrolyzed whey proteins would then seem like the next logical choice, but they are far from the best in creating ultimate anabolic environment.

    A blend of 8 essential amino acids (EAA) is the most potent nutritional method to increase muscle protein anabolism. Tryptophan should not be included due to related sedative affects. The many benefits of these 8 other EAA is in part due to their side chain structure. Side chains determine the special metabolic pathways of each individual amino acid.

    The chain structures of the nine EAA are not able to undergo transamination to any appreciable extent and must be consumed in sufficient amounts, thus the term nutritionally essential. In response to the circulating EAA, cells quickly upregulate protein translation ultimately leading to greater levels of anabolism. In fact, the response to orally ingested EAA is so great, non-essential amino acids (NEAA) are not needed to stimulate the translation process [25,26].

    A single six-gram serving of EAA is more than twice as effective as two, six-gram servings of mixed amino acids [25,26]. So in return, half the amount of protein netted twice the results. This comparison was also done using only free form amino acids rather than anything peptide bonded.

    Also, the free form status in addition to using only the essential amino acids creates an anabolic stimulating super hyperaminoacidemic environment. Essential amino acids are the fastest absorbed of all the amino acids [27]. Large hydrogen mass of the side chains and neutral status increases affinity to the transporters. Of all the amino acids, methionine, leucine, isoleucine, and valine are the fastest absorbing of all. Exercising muscles will not have to compete with the stomach and digestive tract for valuable resources to digest the nutrients. In return, nutrients will be made available rather quickly to the cells while creating only positive benefits, such as increased nitrogen balance (NB) and growth, not the typical muscle protein degradation.

    The resultant rise NB is in direct result from an increase in muscle protein anabolism, not just a decrease in protein degradation [25-28]. This is a crucial advancement. You now can go beyond simply suppressing endogenous muscle breakdown and stimulate the muscles to recover and grow. This recovery growth is also in addition to the body's normal physiologic rate [29]. Although these benefits will be had in response to intake at almost any time, the timing can make a crucial difference in amplifying the results.

    The scientific blend of free form amino acids in Vendetta™ creates the most potent anabolic environment of all protein supplements. With Vendetta™ you are not only able to improve performance, but you are also able to recover and grow at some of the fastest rates possible.

    DRINK. TRAIN. GROW.
    Physical activity elicits a multitude of responses throughout the entire body. Besides the necessary function of delivering oxygen and removing waste products, increased circulation to active cells makes available vital nutrients. Active cells essentially upregulate receptors looking for the nutrients they are going to need. The sympathetic nervous system extrinsically regulates blood distribution by increasing vasoconstriction in areas less in need for blood supply. Blood flow is thus directed to appropriate active cells.

    Circulation to the active muscles is dramatically increased exponentially during exercise. Flow is often raised to levels 1,000% greater than during rest to over 8,000 ml per minute during conditioning. Resistance exercise creates an environment in excess of 300% more blood flow to active muscles. During intense exercise, about 60% of cardiac output is directed to active muscle cells. This also highlights the necessity of consuming nutrients that will not compromise the tremendous opportunity by staging in the digestive tract.

    Increased circulation, coupled with unregulated plasma level transporters, creates a tremendously open window to direct nutrients into the cells that need it most. Typically, insulin secretion is required for insertion of GLUT 4 transporters into the plasma membrane of muscle cells, but it is also stimulated by repeated muscle contraction. So in combination with moderately increased insulin levels and muscular contraction, the greatest level of transporter saturation can be achieved. [Note: the primary role of including carbohydrates is to spare protein and increase energy availability.]

    Consuming the proper nutrients prior to training also appears to even further increase the level of blood flow directed to working muscles. When examining resistance training, proper pre-training nutrient consumption significantly increases blood flow even further, over 50% more in fact, both during both and after training than when the same nutrients are consumed post training [30]. Increased circulation further raises the level of hyper-essential-aminoacidemia, a trigger for muscle protein synthesis [25-33]. Nutrient deliver to the working muscles is roughly 260% greater during training following nutrients as compared to no nutrient consumption. It is the 650% greater nutrient delivery during resistance exercise that allows us to create an anabolic environment directed towards the cells we ultimately want to respond.

    Even more fascinating is that pre-training ingestion even outperforms the post-training meal in the hours immediately after training. As the response from post training consumption starts to decline one-hour after consumption, metabolic responses to pre-training ingestion are sustained and still active. The active muscle cells not only absorb more nutrients, but a greater overall percentage gets used for protein synthesis. The greater overall response to pre-training intake leads to over 400% greater muscle protein synthesis during the recovery period as compared to consuming the same nutrients immediately post training [30].
    Vendetta™ would be a great post training meal as well, but as you can plainly see, consuming Vendetta™ immediately prior to and/or during training will reap the greatest benefits.


    REFERENCES

    Anantaraman, R., Carmines, A., Gaesser, G. & Weltman, A. (1995). Effects of carbohydrate supplementation on performance during 1 hour of high-intensity exercise. International Journal of Sports Medicine,16(7), 461-465.

    Bangsbo, J., Graham, T., Kiens, B. & Saltin, B. 91992). Elevated muscle glycogen and anaerobic energy production during exhaustive exercise in man. Journal of Physiology, 451, 205-227.

    Goodpaster, B., Costill, D., fink, W., Trappe, T., Jozsi, A., Starling, R & Trappe, S. (1996). The effects of pre-exercise starch ingestion on endurance performance. International Journal of Sports Medicine, 17(5), 366-372.

    Hargreaves, M., Mckenna, M., Jenkins, D., Warmington, S., Li, H., Snow, R. & Febraio, M. (1998). Muscle metabolites and performance during high-intensity, intermittent exercise. Journal of Applied Physiology, 84(5), 1687-1691.

    Lemon, P. & Mullin, J. (1980). Effect of initial muscle glycogen levels on protein catabolism during exercise. Journal of Applied Physiology, 4894), 625-629.

    Leveritt, M. & Abernathy, P. (1999). Effects of carbohydrate restriction on strength performance. Journal of Strength and Conditioning Research, 13(1), 52-57.

    Maffucci, D. & McMurray, R. (2000). Towards optimizing the timing of the pre-exercise meal. International Journal of Sport Nutrition and Exercise Metabolism, 10, 103-113.

    Mitchell, J., DiLauro, P., Pizza, F. & Cavender, D. (1997). The effect of pre-exercise carbohydrate status on resistance exercise performance. International Journal of Sport Nutrition, 7, 185-196.

    Tarnopolsky, M., Atkinson, S., Phillips, S. & MacDougall, J. (1995). Carbohydrate loading and metabolism during exercise in men and women. Journal of Applied Physiology, 78(4), 1360-1368.

    Walton, P. & Rhodes, E. (1997). Glycaemic index and optimal performance. Sports Medicine, 23(3), 164-172.

    Wong, S., Williams, C. & Adams, N. (2000). Effects of ingesting a large volume of carbohydrate-electrolyte solution on rehydration during recovery and subsequent exercise capacity. International Journal of Sport Nutrition and Exercise Metabolism, 10, 375-393.

    Utter, A., Kang, J., Mieman, D., Williams, F., Robertson, R., Henson, D., Davis, J. & Butterworth, D. (1999). Effect of carbohydrate ingestion and hormonal responses on ratings of perceived exervion during prolonged cycling and running. European Journal of Applied Physiology and Occupational Physiology, 80(2), 92-99.

    Pizza, F., Flynn, M., Duscha, B., Holden, J. & Kubitz, E. (1995). A carbohydrate loading regimen improves high intensity, short duration exercise performance. International Journal of Sport Nutrition, 5, 110-116.

    Blomstrande, E. & Saltin, B. (1999). Effect of muscle glycogen on glucose, lactate and amino acid metabolism during exercise and recovery in human subjects. Journal of Physiology, 1(514), 293-302.

    Wagenmakers, A. (1998). Muscle amino acid metabolism at rest and during exercise: role in human physiology and metabolism. Exercise and Sport Sciences Reviews, 26, 287-314.

    Brooks, G. (1987). Amino acid and protein metabolism during exercise and recovery. Medicine and Science in sports and Exercise, 19(5), S150-S156.

    Robergs, R., Pearson, D., Costill, D., Fink, W., Pascoe, D., Benedict, M., Lambert, C. & Zachweija, J. (1991). Muscle glycongenolysis during differing intensities of weight-resistance exercise. Journal of Applied Physiology, 70(4), 1700-1706.

    McCartney, N., Spriet, L., Heigenhauser, G., Kowalchuck, J., Sutton, J. & Jones, N. (1986). Muscle power and metabolism in maximal intermittent exercise. Journal of Applied Physiology, 60, 1164-1169.

    Spriet, L., Lindinger, M., McKelvie, R., Heigenhauser, G. & Jones, N. (1989). Muscle glycogenolysis and H+ concentration during maximal intermittent cycling. Journal of Applied Physiology, 66, 8-13.

    Riby, J., Fujisawa, T., Kretchmer, N. (1993). Fructose absorption. American Journal of Clinical Nutrition, 58(5), S748-S753.

    Truswell, A., Seach, J. & Thorburn, A. (1988). Incomplete absorption of pure fructose in healthy subjects and the facilitating effect of glucose. American Journal of Clinical Nutrition, 48, 1424-1430.

    Biolo, G., Fleming, R. & Wolfe, R. (1995). Physiologic hyperinsulinemia stimulates protein synthesis and enhances transport of selected amino acids in human skeletal muscle. Journal of Clinical Investigation, 95, 811-819.

    Anthony, J., Anthony, T., Kimball, S. & Jefferson, L. (2001). Signaling pathways involved in translational control of protein synthesis in skeletal muscle by leucine. Journal of Nutrition, 131(3), 856S.

    Layman, D. (2002). Role of leucine in protein metabolism during exercise and recovery. Canadian Journal of Applied Physiology, 27(6), 646-663.

    Borsheim, E., Tipton, K., Wolf, S. & Wolfe, R. (2002). Essential amino acids and muscle protein recovery from resistance exercise. American Journal of Physiology, 283(4), E648-E657.

    Tipton, K., Ferrando, A., Phillips, S., Doyle, D. & Wolfe, R. (1999). Postexercise net protein synthesis in human muscle from orally administered amino acids. The American Journal of Physiology, 276(4), E628-E634.

    Adibi, S., Gary, S., Menden, E. (1967). The kinetics of amino acid absorption and alteration of plasma composition of free amino acids after intestinal perfusion of amino acid mixtures. American Journal of Clinical Nutrition, 20, 24-33.

    Rasmussen, B., Tipton, K., Miller, S., Wolf, S. & Wolfe, R. (2000). An oral essential amino acid-carbohydrate supplement enhances protein anabolism after resistance exercise. Journal of Applied Physiology, 88, 386-392.

    Tipton, K., Borsheim, E., Wolf, S., Sanford, A. & Wolfe, R. (2003). Acute response of net muscle protein balance reflects 24-h balance after exercise and amino acid ingestion. American Journal of Physiology, 284(1), E76-E79.

    Tipton, K., Rasmussen, B., Miller, S., Wolf, S., Owens-Stovall, S., Petrini, B. & Wolfe, R. (2001). Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. American Journal of Physiology, Endocrinology, and Metabolism, 281, E197-E206.

    Tipton, K. & Wolfe, R. (1998). Exercise-induced changes in protein metabolism. Acta Physiology Scandinavia, 162(3), 377-387.

    Wolfe, R. (2001). Effects of amino acid intake on anabolic processes. Canadian Journal of Applied Physiology, S26, S220-S227.

    Wolfe, R. (2001). Control of muscle protein breakdown: effects of activity and nutritional states. International Journal of Sport Nutrition and Exercise Metabolism, S11, S164-S169.

    Biolo, G., Tipton, K., Klein, S. & Wolfe, R. (1997). An abundant supply of amino acids enhances the metabolic effect of exercise on muscle protein. American Journal of Physiology, Endocrinology, and Metabolism, 273, E122-E129.
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    Well, My question was answered.
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    Alright, I think that convinced me. But only because I don't think I can find all EAA's.

    While I've got you in this thread, how many servings do you take of NO Xplode pre-WO? 1 scoop?
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    Right now, none. I'm trying other things.
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    Cool. I'm going to give it a shot.

    Let us know if you find something else that works well.
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    I should have said I used 2 scoops. Sorry, brain fart.
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    Alright Bobo, question. I sometimes have trouble concentrating during workouts and often times seem to have a lack of energy which doesn't ruin my workouts, but does prevent me from maybe working out more intensely. What would you recommend for workout crashes? Something that would maybe increase focus and concentration. Would Vendetta help in this aspect? Anything else? Thanks.
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    Quote Originally Posted by natedogg
    Alright Bobo, question. I sometimes have trouble concentrating during workouts and often times seem to have a lack of energy which doesn't ruin my workouts, but does prevent me from maybe working out more intensely. What would you recommend for workout crashes? Something that would maybe increase focus and concentration. Would Vendetta help in this aspect? Anything else? Thanks.
    I'm not Bobo,obviously,but I'll throw my 2 cents in. It sounds like you're going into you're workout with a low blood glucose level.Your brain needs sugar and oxygen to function optimally, and it gets it from your blood. Muscles are difrent that way because they have their own store of glycogen. It could be nutrition related, meaning the size,composition,and timing of your pre-workout meal is causing this. "If" that's the case, then Vendetta or the like will help a lot.

    Feel free to smack me around a little Bobo if I'm way off on this.
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    Quote Originally Posted by natedogg
    Alright Bobo, question. I sometimes have trouble concentrating during workouts and often times seem to have a lack of energy which doesn't ruin my workouts, but does prevent me from maybe working out more intensely. What would you recommend for workout crashes? Something that would maybe increase focus and concentration. Would Vendetta help in this aspect? Anything else? Thanks.
    I would check your pre-workout meal. You should have some form of solid meal (preferably low-mod GI) about 60 minutes before workout. I would then leave Vendetta for during your workout.
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    Quote Originally Posted by Lean One

    Feel free to smack me around a little Bobo if I'm way off on this.
    Sounds good, but I still like smacking you with a fish.
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    I usually take in a protein shake along with some juice I make with my juice machine about an hour before I work out. The juice could be the culprit seeing they are hi gi carbs. I'm guessing oatmeal would probably be a better choice. Vendetta is something I might look into further. Thanks guys for the replies.
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    Quote Originally Posted by natedogg
    I usually take in a protein shake along with some juice I make with my juice machine about an hour before I work out. The juice could be the culprit seeing they are hi gi carbs. I'm guessing oatmeal would probably be a better choice. Vendetta is something I might look into further. Thanks guys for the replies.
    You're right on the money. A meal like that would spike insulin with a resulting crash right about when you workout.Especially if you're not including any fat in it. All your symptoms point to that.

    Here's what I do in the morning 1hr before training.
    1 1/2 scoop whey
    1 cup skim milk
    1/2 to 3/4 cup oats
    1 1/2 tbs natty PB
    6gm BCAAs
    Splenda to taste.
    water to thin it out.
    blend and drink.

    Post WO, I have my usual meal a la Intrafitt.
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    I would opt for whole foods with a lower fat intake. I simply do not want an abundance of circulating FFA's around workout. If you have something low-mod GI the fiber intake will be enough to slow digestion as a whole.


    High GI an hour before workout will definetly cause a crash.
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    Quote Originally Posted by Bobo
    I would opt for whole foods with a lower fat intake. I simply do not want an abundance of circulating FFA's around workout. If you have something low-mod GI the fiber intake will be enough to slow digestion as a whole.


    High GI an hour before workout will definetly cause a crash.
    I use the PB 'cuz usually I train a client before my workout and occasionally I'll do cardio after. So the fat serves to make the meal last. However, I just may try that on days when I have no clients and just weights.Makes sense.
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    You probably will have better results simply because you will have less circulting FFA's around your workout. This will allow your weight training to release more stored triglycerides and then your low intensity cardio will oxidize them. If you include fats in your diet around this time you minimize the amount released and burned.

    If you are bulking then its not nearly as important but then you would want to keep insulin levels fairly stable. High circultaing FFA's + insulin = increased adipose storage.
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    Quote Originally Posted by Bobo
    You probably will have better results simply because you will have less circulting FFA's around your workout. This will allow your weight training to release more stored triglycerides and then your low intensity cardio will oxidize them. If you include fats in your diet around this time you minimize the amount released and burned.

    If you are bulking then its not nearly as important but then you would want to keep insulin levels fairly stable. High circultaing FFA's + insulin = increased adipose storage.
    But one of the purposes of fat in the meal would be to control the insulin spike. High insulin during cardio is ceranly not wanted. Would the fiber in the oats be enough to control that? I had assumed not.
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    Fiber stabilizes blood glucose levels. The PB won't lower the insulin spike. In fact it would probably increase the insulin load.
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    Vendetta


    Aside from all the other free form, and or BCAA's the 2 main ingredients in Gatorade are dextrose, and sucrose.Just find it interesting it been around for such a long time.
    I have started mixing my own pwo shake consisting of dextrose, creatine, aminos and whey isolate in a big tub with a couple of packs of kool-aid...in the long run it saves money...I usually have a good preworkout meal, and start sipping the mixture halfway through my workout....it seems i am craving surgar by then.

    peace
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    Quote Originally Posted by Bobo
    Fiber stabilizes blood glucose levels. The PB won't lower the insulin spike. In fact it would probably increase the insulin load.
    Hmmm... Intresting. Food for thought.
  

  
 

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