Simple post workout

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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
 
my post workout
33gr Protein Select + 5gr creatina mono + 4gr beta alanina
after 20 minutes 70gr Glycofuse

fast, efficient recovery!
 
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
 
AntM1564 said:
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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Agreed. I would probably take that out and then you could probably lower your dose of creatine mono to 5g instead of 10g.
 
AntM1564 said:
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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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?
 
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:

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AntM1564 said:
I thought anti-oxidants should be avoided around workouts, n
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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..
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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
 
The_Old_Guy said:
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:

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Click to expand...

Don't forget, your heart is a muscle ;-)
 
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: Invalid Link Removed

Others: Invalid Link Removed

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

Ice baths on the other hand.....
 
The Solution said:
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..
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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
Click to expand...

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.
 
AntM1564 said:
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.
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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
[video=youtube;VTnMv4ZzUHk]https://www.youtube.com/watch?v=VTnMv4ZzUHk[/video]
I recall kbayne stating that they have some merit pending your nutrition and size of the post-workout meal.

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kbayne said:
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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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.
 
+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!!!!!!
 
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