pre workout & post workout shakes

pre-workout:
3 brown rice cakes and a shake w/ 2 scoops whey - 45 minutes before workout.
Sometimes, I'll eat a meal instead of the shake, usually something like 8 egg whites, 2 yolks, a big bowl of oatmeal w. almonds n honey- pre workout

Post Workout:
Immediately after the workout, I take a shake w. 2 scoops whey and a big scoop of gatorade to spike insulin. Roughly an hour after that I eat a meal, usually steak, asparagus, and a sweet potato

I should note that I'm not taking creatine right now, but in the past I mixed about 10g mono into my pre-wo shake. i've decided that glutamine is already abundant in the whey.

What changes can I make to any of the above to get more results? I have had success with this formula, but I'm always looking for ways to improve...thanks

I would make the pre workout meal primarily a slow digesting protein and some fat about an hour before (a good example would be cottage cheese with natty PB. Then I would drink about 20g/whey with 50g carbs from dextrose during the workout, then have a 40g whey shake with 50-75g of carbs for post workout. The during workout shake will drive up insulin during the workout and halt cortisol allowing you to workout stronger and longer, and get a jumpstart on protein synthesis.

I personally would use:
pre-wo - micellar casein protein and maltodextrin (1:1 ratio)
post-wo - dextrose and whey protein and (2:1 ratio)
But thats just me.

post workout usually for me consists of applesauce, whey, and a carb drink, sometimes throw in some raisons. maybe a little honey

Quote:

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Originally Posted by nsa

I personally would use:
pre-wo - micellar casein protein and maltodextrin (1:1 ratio)
post-wo - whey protein and dextrose (2:1 ratio)
But thats just me.

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I think NSA meant 2:1 dex:whey as in 100g dex, 50g, whey. I agree with this.

Quote:

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Originally Posted by SMYL_GR8

I think NSA meant 2:1 dex:whey as in 100g dex, 50g, whey. I agree with this.

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My mistake, thanks for catching that.

Thanks for the tips...where is a good site to get the micellar casein protein and malto/dex, any brands to look for?

Maltodextrin and dextrose you can get any supplement store. Micellar casein is a little harder to find but some places have pure micellar casein and others have a micellar/whey blend.

you can get a custom blend from a place like trueprotein.com, and make a blend of micellar casein/malo and whey/dex.

kentnutrition.com

guys im in my cutting stage now and dont want to lost muscle but want to look ripped whats ideal for this

Quote:

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Originally Posted by L-carnatine

guys im in my cutting stage now and dont want to lost muscle but want to look ripped whats ideal for this

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A cutting diet. Do some research before asking questions that have been covered many times before, just try the search button. And stop hi-jacking other peoples threads.

Quote:

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Originally Posted by L-carnatine

guys im in my cutting stage now and dont want to lost muscle but want to look ripped whats ideal for this

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if cutting is your goal, then i would skip the during workout shake with added carbs. Maybe just 20g of whey or so with some BCAAs. But still include simple carbs in the pwo shake.