Post-workout supplements
- Thread starter Frank1983
- Start date
Driven2lift
Legend
Post, really just protein.
PES Select or whole foods for me.
If you are looking into Glutamine, and taking creatine already, consider Ergonine, which can also be taken post.
Glutamine is very poorly absorbed, the gut uses most of it. To increase shuttling to muscle we included LCLT with it, studies show it amplifies this effect.
You would also get your creatine, LCLT alone is great for recovery, and TMG and Ferulic acid are both studied Myogenic ingredients that can improve lean mass growth and performance.
9 proven ingredients at proper doses for under $1/day
Swolbraham
Banned
i'd avoid fish oil since you want the inflammation response post workout, but that's my opinion
I take protein, and before i used Ergonine intra it was:
protein
LCLT 1g
5g Glutamine (with LCLT, like what Driven said^)
Betaine
creatine
then i shower and cook and about 30-45 mins later have 150mg Na-R-ALA, and carbs for days
I take protein, and before i used Ergonine intra it was:
protein
LCLT 1g
5g Glutamine (with LCLT, like what Driven said^)
Betaine
creatine
then i shower and cook and about 30-45 mins later have 150mg Na-R-ALA, and carbs for days
LeanEngineer
Legend
I used aftershock after my workouts. You can also add in more glutamine if you wanted to.Invalid Link Removed
It definitley wouldnt hurt. But whats your post workout meal look like or do you just take a shake post workout?
It definitley wouldnt hurt. But whats your post workout meal look like or do you just take a shake post workout?
Jiigzz
Legend
Id drop the BCAAs post and opt for a meal personally. BCAAs are not complete protein so while they may trigger an anabolic response, there isnt protein there to synthesize.
Not a fan of glutamine solo but much generally prefer getting in carbs + protein to help mitigate soreness and accelerate recovery. Creamed rice and/ or milk which also go toward macro targets are far more effective than any supp at mitigating soreness.
The Solution
Legend
bad idea to take fishoil post-workout you do not want inflammation
Glutamine is a waste on its own
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BCAA's would be best for fasted training or dosed as a bolus between meals
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If you are eating pre-workout the need for a post-workout is minimal
When are Carbs and Protein VERY Important Post-workout?
Carbs:
- During leg Training + HIIT Cardio or doing a 2-3 hour intense workout session
Protein:
-Resistance Training in a fasted state (no meal consumed at least 3-4 hours prior)
When are Carbs and Protein of lesser importance Post-workout?
Carbs:
- 1-2 hour training session after a pre-workout meal (Small or mixed 2-3 hours prior to session)
Protein:
- Training after a meal composed of 20-40g Protein at least 1-2 hours prior to a workout in a fed state.
Overall Cliffs:
- Nutrient Timing can be beneficial but window of opportunity is not as big as believed
- Provided protein rich meal 3-4 hours prior to training, there is no stress about immediate post-workout protein supplement or meal
- Consume .4-.5g/kg of LBM in a pre/post workout exercise window spaced 4-6 hours depending on meal size.
- Post workout carb intake does not meaningful increase aabolicsm unless doing a 2 a day workout session involving same muscle groups. Glycogen is not a limting factor if you can consume enough Carbohydrates daily in the 24 hour period.
Swolbraham
Banned
What kind!?
T-Bone
Banned
Whatever is affordable. Of course you gotta mix in a few T-bones and End Cut Ribeye once in a while too!
DarthGainer
Member
After years of backshifts I can't get used to my current day shift and eating time. I have no appetite in the day and still want to eat around 21.00 onwards, I have Fasted for years by the way. Even when I force food or milk down I feel sluggish all day.
So post workout right up until 21.00 I'm thinking of using Hica & Leucine every few hours, and see how it goes. Don't think it could hurt anyway.
So post workout right up until 21.00 I'm thinking of using Hica & Leucine every few hours, and see how it goes. Don't think it could hurt anyway.
Driven2lift
Legend
Squash?
AntM1564
Legend
My man!
I've been going through roughly 3 lbs of sweet potatoes a week for the past 2 months or so. I'm on a huge kick for some reason.
Aleksandar37
Well-known member
If you're taking creatine and looking at glutamine, I'd recommend Ergonine by Athletix to see a product that does it correctly, but would use it pre-workout or earlier in the day as opposed to post-workout. As for post-workout, best not to overthink it and look at having a good meal with a protein shake like Select from PES as another option.