Ideal workout shake?

**Times Roman** · 10-13-2011, 08:50 AM

So i've been reading and experimenting, and seeing results. Interested in what you do, since this is actually a very critical time to infuse your body with certain nutrients.

For me, it goes something like this:

15 grams whey protein
60 grams glucose (or your favorite "sugary" carb)
3 grams BCAA
2 grams Glutamine
16 oz water in a shaker cup

I start drinking one of these ten to fifteen minutes prior and during exercise
and another one within 30 minutes after exercising

it keeps me focused, gives me the insulin spike I need (very anabolic ), and no fade during workout.

This is the basic recipe, but it has additional things like electrolytes, etc.

Yes, it's sweet. But necessary to trigger the insulin spike.

What are your theories?

**gbrice75** · 10-13-2011, 09:33 AM

No theory per se, I just go with what I like/what works:

1 cup water
1.5 scoops chocolate protein blend (Myofusion)
1 tbsp unsweetened cocoa
6 packets splenda (alot, I know)
1/2 cup 1% milkfat no salt added cottage cheese
2 tsp instant coffee
1/2 cup oats
1 cup crushed ice
'squirt' of sugar free chocolate syrup
'splash' fat free half and half
10g BCAA

Digestive enzymes, multivitamin, Chromium, Vit. B12, Vit C

Blend and enjoy, MMmmmm!

**gixxerboy1** · 10-13-2011, 09:50 AM

thats sounds really good G. I never thought of adding instant coffee to shakes

**gbrice75** · 10-13-2011, 10:40 AM

Me neither - gotta thank Nark for that one!!

**dec11** · 10-13-2011, 12:19 PM

i never use protein shakes pre training, just have a meal 90 mins beforehand

**gbrice75** · 10-13-2011, 01:01 PM

^^^ Well ain't u just the shit!!

**dec11** · 10-13-2011, 01:04 PM

Originally Posted by gbrice75

^^^ Well ain't u just the shit!!

a jack3d up shit

**DCI** · 10-13-2011, 01:11 PM

Kack3d is crap aint it. I just have dinner before a work out to due to me being home late.

**dec11** · 10-13-2011, 02:18 PM

Originally Posted by Damien_C

Kack3d is crap aint it. I just have dinner before a work out to due to me being home late.

i like jack3d for fasted cardio, never really did much for me with the weights tbh

**gbrice75** · 10-13-2011, 02:20 PM

I've used TONS of those pre workout supps... some are definitely better than others. When I first used Jack3d it was awesome, but like the rest you build up tolerance fast.

I'm currently using Mesomorph... nothing special either.

**alexISthrowed** · 10-13-2011, 02:27 PM

pre workout:

1 scoop protein powder
1/2 scoop karbolyn
tbsp creatine mono
1 scoop of jack3d

post workout:

2 scoops protein
1 scoop karbolyn
tbsp of creatine mono

**Times Roman** · 10-15-2011, 01:24 AM

The recipe above is what I drink WHILE working out.

What do you guys sip on WHILE working out?

I had been sipping on a mild honey/water solution, read the book, then made some changes that really seem to be helping out.

**gixxerboy1** · 10-15-2011, 08:20 AM

i just drink water while working out

**Times Roman** · 10-15-2011, 08:47 AM

Originally Posted by gixxerboy1

i just drink water while working out

me too until recently. then read/experimenting and glad i made the switch

**gixxerboy1** · 10-15-2011, 08:57 AM

whats the benefit of the honey solution?
I wouldnt want the sugar but im curious

**DCI** · 10-15-2011, 09:40 AM

Originally Posted by dec11

i like jack3d for fasted cardio, never really did much for me with the weights tbh

Originally Posted by gbrice75

I've used TONS of those pre workout supps... some are definitely better than others. When I first used Jack3d it was awesome, but like the rest you build up tolerance fast.

I'm currently using Mesomorph... nothing special either.

None of them worked for me ever. Even creatine does shit all to me for some reason.

**Times Roman** · 10-15-2011, 09:54 AM

Originally Posted by gixxerboy1

whats the benefit of the honey solution?
I wouldnt want the sugar but im curious

the honey solution is what I was doing before. it helps prevent fade throughout the session. This is an old timer trick I picked up from some other lifters over the years. But the fructose isn't ideal. But it does help prevent muscle glycogen stores, and helps extend endurance.

A few months ago, i picked up a book (actually, my son introduced me to it), so I read it. Pretty much everything in the book is backed up with various clinical studies, which put me in the comfort zone enough to try.

The basic premise, is that with a carb/protein ratio somewhere between 3 or 4 to 1, not only will the carbohydrates help prevent muscle fatigue while working out, but if you also consume protein with the carbohydrates while working out, you will be able to spare muscle glycogen levels, improve musclular endurance, reduce cortisol (reduces muscle damage) and help prepare for fast muscle recovery.

Additionally, the carbs will spike insulin levels, and the insulin (as we are all aware) is a highly anabolic agent.

alot to take in, i know. And i'm always suspicious when there appears to be hype involved. BUT, in the month i've been taking, my reps have went up, especially 2nd and 3rd sets, where muscle fatigue kicks in. Since I'm older, i'm still pretty cautious in upping weight too quickly, as I dont' want another injury like i experienced early last summer... muscles respond well, tendons/ligaments i'm not so sure about.

My son has been using too, and he is pretty excited about his results.

So, for me and my son, it works.

Just thought I'd share....

**dec11** · 10-15-2011, 10:54 AM

Originally Posted by gbrice75

No theory per se, I just go with what I like/what works:

1 cup water
1.5 scoops chocolate protein blend (Myofusion)
1 tbsp unsweetened cocoa
6 packets splenda (alot, I know)
1/2 cup 1% milkfat no salt added cottage cheese
2 tsp instant coffee
1/2 cup oats
1 cup crushed ice
'squirt' of sugar free chocolate syrup
'splash' fat free half and half
10g BCAA

Digestive enzymes, multivitamin, Chromium, Vit. B12, Vit C

Blend and enjoy, MMmmmm!

not trying to question you, but did you never try a session without that truck load of crap? lol

**dec11** · 10-15-2011, 10:56 AM

Originally Posted by DCI

None of them worked for me ever. Even creatine does shit all to me for some reason.

for some reason, ever since i messed with chemicals, i dont feel creatine anymore

**dec11** · 10-15-2011, 10:59 AM

Originally Posted by gixxerboy1

i just drink water while working out

bingo, i think alot of these pre workout and during workout concoctions arent doing very much. i only like stims pre cardio for focus

**Times Roman** · 10-15-2011, 11:15 AM

Originally Posted by dec11

for some reason, ever since i messed with chemicals, i dont feel creatine anymore

hmmm....... now that you mention it....

years ago, when i first discovered creatine, my second set was often better than my first set... it really helped. Now that i'm taking a bunch of sh1t, not so much.

The current dogma is that no need to cycle creatine. but maybe I might try taking a break from time to time, just to see if i can become more sensitive to it?

**DCI** · 10-15-2011, 11:34 AM

Originally Posted by dec11

for some reason, ever since i messed with chemicals, i dont feel creatine anymore

I've never touched anything and it never did shit for me. I just eat a truckload of food and it seems to be working well for me.

I only drink water too, no need for anything else imo.

**dec11** · 10-15-2011, 12:10 PM

Originally Posted by Times Roman

hmmm....... now that you mention it....

years ago, when i first discovered creatine, my second set was often better than my first set... it really helped. Now that i'm taking a bunch of sh1t, not so much.

The current dogma is that no need to cycle creatine. but maybe I might try taking a break from time to time, just to see if i can become more sensitive to it?

your body doesnt de-sensitise to it mate

**Times Roman** · 10-15-2011, 09:58 PM

Originally Posted by dec11

your body doesnt de-sensitise to it mate

yep. everything i've ever read and heard supports your comment. BUT.... it still doesn't seem to be as effective as when I was initially using it the first few years. But that was maybe 12 years ago, and body may simply have been more responsive back then?

Could be a perception issue on my part, for example, if i stopped taking, reps in 2nd and 3rd sets could go down?