Simple post workout

  1. Simple post workout


    So for the past several weeks I've been doing a sweet and simple post workout shake before my post workout meal. Fullness and recovery have been great. It's old school and very simple. Almost a knock off of a popular post workout supp

    5gr SNS l-leucine
    10gr SNS creatine monohydrate
    5gr d-Ribose
    200mg NA-R-ALA
    Squirt of mio as leucine is kinda gross

    I was doing a cap of SNS Glycophase but I was going very hypo so cut that and just go with just the ALA isomer (you could also do 6-900mg ALA if you don't for R or NA)

    I take an intra drink of 50gr HBCD and aminos. I'll finish about 15min before my workout. I'll take this as I drive home then consume my post workout meal.

    Thought I'd share as I'm pretty deep in prep and this has been helping with recovery. I can post studies if you'd guys like. Or answer any other questions. Very affordable and very affective
    Serious Nutrition Solutions Representative


  2. I definitely need to look into so post workout supps. I usually just make a quick protein shake and thats it.
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  3. my post workout
    33gr Protein Select + 5gr creatina mono + 4gr beta alanina
    after 20 minutes 70gr Glycofuse

    fast, efficient recovery!

  4. Why the Na-R-ala? I thought anti-oxidants should be avoided around workouts, not to mention something with GDA like properties is not needed post workout
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  5. Quote Originally Posted by AntM1564 View Post
    Why the Na-R-ala? I thought anti-oxidants should be avoided around workouts, not to mention something with GDA like properties is not needed post workout
    Agreed. I would probably take that out and then you could probably lower your dose of creatine mono to 5g instead of 10g.
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  6. Quote Originally Posted by AntM1564 View Post
    Why the Na-R-ala? I thought anti-oxidants should be avoided around workouts, not to mention something with GDA like properties is not needed post workout
    That's garbage imo. The anti-ox properties aren't enough to hinder growth.

    Also, if I can get my body to use less insulin, why not? Get back to lower BG levels faster, why not?
    Serious Nutrition Solutions Representative

  7. D-Ribose is back???? I remember taking that stuff in Biotest's 'Ribose-C' back in 1998. It was a liquid that tasted like Maple Syrup - was pretty good.

    Looks like it *might* conditionally, maybe, be beneficial for damaged (mouse) hearts:

    http://suppversity.blogspot.com/2013...e-glucose.html
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    The Solution's Avatar

    Quote Originally Posted by AntM1564 View Post
    I thought anti-oxidants should be avoided around workouts, n
    Not 100% True. A lot of pre workouts contain vitamin C can prevent nitrate tolerance, which we have seen in some top selling pre's like Quake, C4 etc..
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC509066/
    https://www.ncbi.nlm.nih.gov/pubmed/9649558
    http://www.sciencedirect.com/science...14579398005067
    Vitamin C can also aid with the absorption of certain ingredients. If you are afraid of an anti-oxidant and how much muscle prohibiting it can do that would be overanalyzing IMO
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  9. Quote Originally Posted by The_Old_Guy View Post
    D-Ribose is back???? I remember taking that stuff in Biotest's 'Ribose-C' back in 1998. It was a liquid that tasted like Maple Syrup - was pretty good.

    Looks like it *might* conditionally, maybe, be beneficial for damaged (mouse) hearts:

    http://suppversity.blogspot.com/2013...e-glucose.html
    Don't forget, your heart is a muscle ;-)
    Serious Nutrition Solutions Representative

  10. AO's need to be kept under a threshold - don't megadose. IE. The recent Gelatin study for tendon/ligament health while lifting: ~15g Gelatin and ~200mg Vit-C.

    Here's one: http://suppversity.blogspot.com/2015...-fans-c-e.html

    Others: https://www.google.com/search?******....0.1_2LfQhnRsU

    Or Google: 'suppversity anti oxidants training adaptations' -> if the link ^ gets mangled

    Ice baths on the other hand.....

  11. Quote Originally Posted by Distilled Water View Post
    Don't forget, your heart is a muscle ;-)
    It's the one I worry most about at my age

  12. Quote Originally Posted by The_Old_Guy View Post
    It's the one I worry most about at my age
    Brah you gotta.

    You know there's other studies showing it's role in ATP also, right?
    Serious Nutrition Solutions Representative

  13. Post workout 1 light beer, michelob ultra if possible

  14. Quote Originally Posted by The Solution View Post
    Not 100% True. A lot of pre workouts contain vitamin C can prevent nitrate tolerance, which we have seen in some top selling pre's like Quake, C4 etc..
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC509066/
    https://www.ncbi.nlm.nih.gov/pubmed/9649558
    http://www.sciencedirect.com/science...14579398005067
    Vitamin C can also aid with the absorption of certain ingredients. If you are afraid of an anti-oxidant and how much muscle prohibiting it can do that would be overanalyzing IMO
    Regardless, Na-r-ala is not the cheapest thing and the OP could take it at a different time during the day. Post workout seems pointless to me.
    Performax Labs Product Specialist
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  15. AnabolicMinds Site Rep
    The Solution's Avatar

    Quote Originally Posted by AntM1564 View Post
    Regardless, Na-r-ala is not the cheapest thing and the OP could take it at a different time during the day. Post workout seems pointless to me.
    I know John Meadows also advocates using GDA's post-workout as well as @dsade as he was testing with slintensity
    John's recent video

    I recall @kbayne stating that they have some merit pending your nutrition and size of the post-workout meal.

    GDA's??

    Quote Originally Posted by kbayne View Post
    Depending on the size of the meal post-workout, I still think there is merit to adding in certain ingredients. Also, if one is taking in an intra carb shake, the post-workout sensitivity advantage is negated some what.

    As for carb intake and compound doses. I tend to keep it the same beside post-workout, where my carb intake is very very high. This is where a glucose monitor comes in handy so you can test the compound doses and carb intakes. Personally I do:
    ALA - 900mg (post-workout 1200mg)
    Agmatine - 500mg (post-workout 750-1000mg)
    ALCAR - 1 gram (morning and pre-workout)

    If using Na-R-ALA, you can either dose 300mg in the morning prior to your carb meal and be good for the rest of the day, or simply dose 100-150mg prior to 2-3 carb meals.

    All of this is from personal and client feedback.
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  16. Alcar is a good gda?

  17. Ive done it both ways, ive used NA-r-ala right before taking in my post training meal, usually simple carbs, protein, creatine, vit C beta alanine. Ive taking in ala as well

    Then Ive heard your insulin is already low from training. I train hard usually and true high intensity other times, so I know my insulin soaks up the simple carbs and such esp like on leg day squatting 5 plates on hack 10 x's like today. On other days like chest and abs I might take in a post workout meal like fish and rice. I used to always think simple carbs are always needed post training and did it for about fifteen years, not anymore for after every training session.
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  18. Pop tarts are also good post workout.

  19. Quote Originally Posted by berazzled View Post
    Pop tarts are also THE BEST post workout.
    Fixed
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  20. AnabolicMinds Site Rep
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    Quote Originally Posted by Distilled Water View Post
    Fixed
    Cereal >>> Poptarts

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  21. Quote Originally Posted by The Solution View Post
    Cereal >>> Poptarts

    Brah. Take me back to off season! 4 cups cereal and a bagel. Please believe it was pumpkin on pumpkin basic white bithc AF!!!!
    Serious Nutrition Solutions Representative

  22. +A Million. People love to complicate things for some reason. Forgetting that you don't need to consume anything 47 seconds after your last rep or all your gainzzzzz will disappear - and just eat your next mixed macro meal whenever...

    A bowl of sugary cereal in real milk with (if you want) a scoop of protein mixed in the milk - sure tastes better and fills you up way more than some powdered "post workout" supplement. Google "Alan Aragon Chocolate Milk vs Biotest Surge" LOL!!!!!!

  23. 2500+ calories
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