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  1. #1
    ginkobulloba's Avatar
    ginkobulloba is offline Senior Member
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    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

  2. #2
    prolangtum's Avatar
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    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.

  3. #3
    nsa
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    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.
    Last edited by nsa; 02-08-2005 at 06:19 PM.

  4. #4
    uttyler dude's Avatar
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    post workout usually for me consists of applesauce, whey, and a carb drink, sometimes throw in some raisons. maybe a little honey

  5. #5
    SMYL_GR8's Avatar
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    Quote 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.
    I think NSA meant 2:1 dex:whey as in 100g dex, 50g, whey. I agree with this.

  6. #6
    nsa
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    Quote Originally Posted by SMYL_GR8
    I think NSA meant 2:1 dex:whey as in 100g dex, 50g, whey. I agree with this.
    My mistake, thanks for catching that.

  7. #7
    ginkobulloba's Avatar
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    Thanks for the tips...where is a good site to get the micellar casein protein and malto/dex, any brands to look for?

  8. #8
    nsa
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    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.

  9. #9
    prolangtum's Avatar
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    you can get a custom blend from a place like trueprotein.com, and make a blend of micellar casein/malo and whey/dex.

  10. #10
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    kentnutrition.com

  11. #11
    L-carnatine's Avatar
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    guys im in my cutting stage now and dont want to lost muscle but want to look ripped whats ideal for this

  12. #12
    nsa
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    Quote 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
    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.

  13. #13
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    Quote 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
    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.

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