The perfect supplements before/following exercise!!!

[BobisMighty]

I think what the study means is that higher doses of Leucine, Isoleucine, Valine, in ratio to the other AA's inhibits the release of the other AA's. If you look at Supplement Directs EAA's, all the AA's are fairly proportionate to each other.

[mikesniper]

I am a cheap builder!! Does the type of bcaa, glutimine, and so on matter? I buy the cheap stuff and just drop it in my protein shake.

[labradarep]

Tons of really good info. Thanks BigR!!

I have subscribed to this thread so I can review the studies.

[Agent-1]

Great post. Very interesting read. Thanks.

[arminius]

What's worked great for me for pre-workout (and I've tried all the supplements) is cup oatmeal and whey 45 minutes prior, and cup of black coffee 15 prior.

The oatmeal provides a good slow-burning carb during exercise, and the black coffee (caffeine) provides an extra jolt of alertness, stamina, and concentration to power you're workout. Not only that, but you'll only be spending less about $1 per workout vs about $5 for a meal replacement and pre-workout mix.

http://www.********.com/ext/share.ph...=_sTKX&u=8bk-G

http://www.joshjanzen.com/Home_Page.html

[hoorah66]

great thread thanks.

[Kikona]

Thank you Big R you have answered many of my questions, great work!

[BobisMighty]

graveyard bump

[minotza]

good info thanks alot

[BobisMighty]

my only question about the info in this thread is how does this apply to someone who trains twice a day? would you follow the same regiment for both sessions?
I'm referring to if someone does a lifting session in the morning and a speed training session in the evening.

[Tolerance]

can somebody explain the amount of protein/carbs thing? example: 0,3 g/kg amount of protein/carbs.

Not understanding the amount the OP posted.

[BobisMighty]

can somebody explain the amount of protein/carbs thing? example: 0,3 g/kg amount of protein/carbs.

Not understanding the amount the OP posted.

it's .3 g per kg of bodyweight. 1kg = 2.2lbs. so if you weigh 220lbs you weight 100kg.

[Paul-T]

great topic, I just planned out my workout nutrition

And thanks to this topic I will be saving myself a little bit of money, my post workout shake will be a lot smaller, although thats more due to me adding an "intra" [imm. pre/post] I made.

[Brandon_Cantu]

its not so complicated. Post workout nutrition should be a whey protein isolate with some simple carbs especially if your in your offseason

[1juggernaut]

By far the best Pre work out drink that I have used to date is Juggernaut by Infinite labs. This stuff give you the energy to complete any work out the you put your self up to. I would definitely recommend that you try it out. This stuff works!!

[Robboe]

By far the best Pre work out drink that I have used to date is Juggernaut by Infinite labs. This stuff give you the energy to complete any work out the you put your self up to. I would definitely recommend that you try it out. This stuff works!!

Name: 1juggernaut

All Posts: Infinite Labs pimping.

I smell: A shill.

[Valenzuelatech]

Name: 1juggernaut

All Posts: Infinite Labs pimping.

I smell: A shill.

Thanks for pointing that out, he's been permabanned.


Question regarding the pre workout nutrition: is the 20-30 min pre workout meal really doable for most you? I find I get pretty bloated when I eat that close to my workout

[Itadienekes]

Thanks for pointing that out, he's been permabanned.


Question regarding the pre workout nutrition: is the 20-30 min pre workout meal really doable for most you? I find I get pretty bloated when I eat that close to my workout

No way. Can't do. I too get crazy bloated. Doesn't bother me *as much* when I lift heavy with long rests, but when I do MMA training, HIIT, or Crossfit workouts I'd be fuked.

I have to make sure I wake up early enough so that I can get my 1 cup of oatmeal about 2.5hours pre-workout, then I stick to OP's recommendations as far as *immediate* pre-workout nutrition: 30 mins pre I have a scoop of whey then as I'm about to start working out I have 30g of liquid carbs with 6-10g of BCAAs.

I've adopted this approach over the past 4 weeks and have noticed TREMENDOUS improvements in performance throughout my intense MMA workouts, and noticeably better recovery from proper intra & post-wo nutrition.

[Robboe]

Thanks for pointing that out, he's been permabanned.


Question regarding the pre workout nutrition: is the 20-30 min pre workout meal really doable for most you? I find I get pretty bloated when I eat that close to my workout

Depends whats on the menu.

[BobisMighty]

Thanks for pointing that out, he's been permabanned.


Question regarding the pre workout nutrition: is the 20-30 min pre workout meal really doable for most you? I find I get pretty bloated when I eat that close to my workout

the pre-workout meal seems to have more of an effect on recovery than for your actual workout. i eat a pre-workout meal about an hour and a half before. then take my whey 30-20 minutes before and my EAA's and fast digesting carbs immediately before/during lifting.

[wheels30]

Bump

Just wanted to bump this thread thought it is an amazing read. OP, what are your thoughts on which PWO carb source? Maltodex, Dex, Waxy Maize? I always read mix of dex/malto is best. Also would you change around those numbers of the .4 and .2 during a bulking/cutting phase or would they always correlate with bodyweight regardless of bulking or cutting? That question also goes for which carb source post workout during bulking/cutting.

Also how would you arrange my morning

Wake up 7:45 Eat Breakfast- 3 whole eggs, 1 cup oatmeal and half scoop protein
Train 9:15
Post Workout 10:40

Do you feel my breakfast is too close to my training, or just keep up with it if its always worked?

[MadeInOhio]

By far the best Pre work out drink that I have used to date is Juggernaut by Infinite labs. This stuff give you the energy to complete any work out the you put your self up to. I would definitely recommend that you try it out. This stuff works!!

juggernaut is crap anyways! lol