Lifting + "Football" = PWO Nutrition... When?

xtrell · 10-11-2007, 06:47 AM

I'm living in France this year, and long story short the only way for me to be able to actually continue bodybuilding to a decent degree is to play on the American Football team they have here. They have a small weight room that we can use before practices (two days a week) for about an hour and a half. I have dumbbells at my apartment and have worked out my weekly split to finally start a bulking routine.

Basically, two days per week I have my most intense workouts followed by a two hour practice that is nowhere near intense as it was in the States (it's France, for crying out loud), but physically taxing nonetheless. I consider it very moderate cardio for two hours.

My question is if I should take my PWO shake (dex+malt.+whey+creatine) after working out (before practicing), or after everything; and why? There's no solid answer to my question, but I'd like some other people's opinions.

My opinion: I'm a believer in a good amount of dextrose + maltodextrin + protein (I weigh ~200lbs, so about 30g of each) immediately PWO, as well as in the morning; this has worked for me in the past during a bulk, and the delicious taste also keeps me mentally stable.

The problem is that I can only consume about half the calories I'd like before practice to not get a bad cramp later; 15g dextrose is enough to spike my insulin with the whey, but I'd prefer to get all the calories in if I'm going to be bulking. I wouldn't want to spike my insulin again by consuming the other half after, so all I could really do to supplement the half-protein shake is eat a big bowl of oats, whey, and pb after practice ends.

Keep in mind that this isn't about football performance, it's about the bodybuilding =D

LayzieBone085 · 10-11-2007, 06:58 AM

Quote:

Originally Posted by xtrell

I'm living in France this year, and long story short the only way for me to be able to actually continue bodybuilding to a decent degree is to play on the American Football team they have here. They have a small weight room that we can use before practices (two days a week) for about an hour and a half. I have dumbbells at my apartment and have worked out my weekly split to finally start a bulking routine.

Basically, two days per week I have my most intense workouts followed by a two hour practice that is nowhere near intense as it was in the States (it's France, for crying out loud), but physically taxing nonetheless. I consider it very moderate cardio for two hours.

My question is if I should take my PWO shake (dex+malt.+whey+creatine) after working out (before practicing), or after everything; and why? There's no solid answer to my question, but I'd like some other people's opinions.

My opinion: I'm a believer in a good amount of dextrose + maltodextrin + protein (I weigh ~200lbs, so about 30g of each) immediately PWO, as well as in the morning; this has worked for me in the past during a bulk, and the delicious taste also keeps me mentally stable.

The problem is that I can only consume about half the calories I'd like before practice to not get a bad cramp later; 15g dextrose is enough to spike my insulin with the whey, but I'd prefer to get all the calories in if I'm going to be bulking. I wouldn't want to spike my insulin again by consuming the other half after, so all I could really do to supplement the half-protein shake is eat a big bowl of oats, whey, and pb after practice ends.

Keep in mind that this isn't about football performance, it's about the bodybuilding =D

i would say maybe alter ur PWO shake a lil bit if you say you get bad cramps.. maybe consider reducing thd dex/malto and add a banana in there to help with the potassium to reduce the cramping.. sinec u are bulking i would say take that down beore ur practice.. the carbs from the dex/malto will benefit you and give u a nice rush through ur session as it will keep ur muscles fuled from ur whey..

hence i know ur trying to bulk but i would also consider switiching ur workout routine to 2 full body workouts.. unless u have enough back at ur apartment to really get a serious lift in with just DB's .. not knowing how much you have

also some will bash that the malto/dex is not nutrient rich or has no good effect being in a PWO shake, but if it aint broke dont fix it.. read the thread on fruit in PWO shake by mattyH.. Alan Aragon has some great info on PWO nutrition in there and about what carb sources and how they are used and about what glycogen is being restored etc etc..

xtrell · 10-11-2007, 12:00 PM

It's more of a not-sure-if-I'll-get-cramps thing, at the moment. I'm not quite sure if I'll be guzzling that down either half hour before practice or just 10 minutes. As far as the dex/malto goes, I think that's my only logical/reasonable option given the circumstances, not wanting to consume too much before running around. And yeah, I know not all people agree with that (though I also take a multi, calcium, and EAAs) but that's what's worked for me...

As far as the split goes, I'm basically just doing shoulders and biceps with the dumbbells, supplementing a mini barbell curl workout with back and triceps on one of the days. The other day in the weight room is chest and military press. I've never done full body workouts and am a bit skeptical to do it only twice a week with such little time and equipment available to me.

Anyone else? I'd love some input...