Other then oats Pre Workout

[edgarr]

I feel that oats fills me too much. What other type of carbs can I take with my whey before work outs. Keep in mind that I only have about 45 mins at best before working out. Would Sweet potatos be any good? Thanks

[novastepp]

sweet potatoes are a good choice, along with brown rice.

[edgarr]

Is there any ratio I should follow, like 2:1 pro vs. carbs? Right now I take about 28g of whey, thanks, by the way nice log good luck and keep up the hard work!

[PhishStasH]

I like to use oatmeal and a small shake of maltodextrin powder (CarboGain).

[CENADICT]

I like to use oatmeal and a small shake of maltodextrin powder (CarboGain).

Thats what i use as well...but yesterday i bought around 10lbs of oatmeal and grinded it up. I tried it this morning with my protein shake and felt a bit funny. I will try and stick with it coz it is way cheeper even though carbagain is cheap.

[edgarr]

I was using oats but for some reason they make feel full, so I was just looking for some sort of food replacement.

[CENADICT]

I was using oats but for some reason they make feel full, so I was just looking for some sort of food replacement.

then try carbogai...its good or any maltodextrin powder

[SwoleCat]

If they are making you too full, then you are eating too much obviously.

I don't see why you'd have to switch foods, just address the serving size issue.

~SC~

[DNoMac]

I usually go with a small serving of oats or if in a rush an apple.

[juice_305]

ya i would have to say oats, brown rice.

[edgarr]

I guess a lot is in my head. Meaning that I really don't like oats even though I eat them in meal 1 as well. I have to add a ton of splenda to muscle them down. Just looking for something easier to eat that would do the same as oats. thanks

[Jakt]

one or two rice cakes, there like nothing in them, maybe 12 carbs for one..

[chest6]

I usually do preworkout shake..50g protein + 27g oats (1/2 cup)

[Superballer]

chest6, how far before workout?

[mrclark]

I myself take in about 50-60 grams of oats and 25 grams of whey -

If I change it up , I'll eat around 200grams of sweet potatoes or yams... cream of wheat works well too... .

[Kale]

Thats what i use as well...but yesterday i bought around 10lbs of oatmeal and grinded it up. I tried it this morning with my protein shake and felt a bit funny. I will try and stick with it coz it is way cheeper even though carbagain is cheap.

did you grind it in a coffee grinder ? It makes a big difference

[DNoMac]

I usually do preworkout shake..50g protein + 27g oats (1/2 cup)

I recently read a medical study that indicated consuming a protein shake (i believe it was with a carb source) before a workout decreases test levels, free fatty acids, and growth hormone levels while lifting. I'll try to dig it up for more clarification.

[DNoMac]

Department of Biology of Physical Activity, University of Jyvaskyla, Finland.

PURPOSE: The effects of protein consumption before strength training session on blood hormones, energy metabolites, RER, and excess postexercise oxygen consumption (EPOC) were examined. METHODS: Ten resistance-trained young men consumed either a 25 g of whey and caseinate proteins (PROT) or a noncaloric placebo (P) in a liquid form 30 min before a heavy strength training session (STS) in a crossover design separated by at least 7 d. STS lasted 50 min and included 5 x 1 RM squats, 3 x 10 RM squats and 4 x 10 RM leg presses with 2-, 3-, and 2-min recoveries, respectively. A protein-carbohydrate supplement was consumed after STS in both trials. Venous blood samples were collected before, during, and after STS and oxygen consumption before and after STS. RESULTS: Serum growth hormone (GH), testosterone , and free fatty acids (FFA) were significantly (P < or = 0.05) higher in P compared with PROT 5 min after an STS. The calculated area under curve (AUC) of the serum insulin response during an STS was significantly (P < 0.001) higher in PROT compared with P. The EPOC value from 90 to 120 min after an STS was significantly greater in the PROT condition compared with P (P = 0.01), and PROT treatment had a significantly higher RER 2 h postexercise (P = 0.04). The AUC of serum FFA during STS correlated significantly and negatively with RER 10-30 min after STS (r = -0.53, P = 0.02). CONCLUSIONS: Consuming 25 g of whey and caseinate proteins 30 min before an STS significantly decreases serum GH, testosterone, and FFA levels, and increases serum insulin during an STS. Furthermore, the pre-STS protein increased EPOC and RER significantly during 2-h recovery after STS.

[Giants11]

I recently read a medical study that indicated consuming a protein shake (i believe it was with a carb source) before a workout decreases test levels, free fatty acids, and growth hormone levels while lifting. I'll try to dig it up for more clarification.

That's not a big deal at all. HGH peaks during sleep and protein systhesis peaks 24 hours after a workout. So test during a WO is a non issue.

[Giants11]

A protein carb mixture pre-workour has actaully shown to increase anabolism:


Effects of amino acid intake on anabolic processes.

Wolfe RR.

University of Texas Medical Branch, Shriners Burns Hospital, Galveston, TX, USA.

In the resting state muscle protein breakdown exceeds the rate of muscle protein synthesis, meaning that the balance between synthesis and breakdown is negative. Resistance exercise improves the net balance by stimulating muscle protein synthesis, but nutrient intake is required for synthesis to exceed breakdown (i.e., an anabolic response). Exercise and exogenous amino acids have an additive effect on muscle protein synthesis. There is a time-course of the response to a steady-state change in amino acid concentration. The signal for stimulation of muscle protein synthesis appears to be the extracellular concentrations of one or more of the essential amino acids (EAAs). Further, the rate, and direction, of change in extracellular concentrations (rather than the static concentration, per se) may be the important. Ingestion of non-essential AAs is not needed to stimulate muscle protein synthesis. Carbohydrate has, at most, a modest effect to enhance the response to amino acid ingestion after exercise. Finally, a mixture of EAAs + CHO more effectively stimulates muscle protein synthesis when taken before as opposed to after exercise.


Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise.

Tipton KD, Rasmussen BB, Miller SL, Wolf SE, Owens-Stovall SK, Petrini BE, Wolfe RR.

Department of Surgery, University of Texas Medical Branch, Galveston, Texas 77550, USA. [email protected]

The present study was designed to determine whether consumption of an oral essential amino acid-carbohydrate supplement (EAC) before exercise results in a greater anabolic response than supplementation after resistance exercise. Six healthy human subjects participated in two trials in random order, PRE (EAC consumed immediately before exercise), and POST (EAC consumed immediately after exercise). A primed, continuous infusion of L-[ring-(2)H(5)]phenylalanine, femoral arteriovenous catheterization, and muscle biopsies from the vastus lateralis were used to determine phenylalanine concentrations, enrichments, and net uptake across the leg. Blood and muscle phenylalanine concentrations were increased by approximately 130% after drink consumption in both trials. Amino acid delivery to the leg was increased during exercise and remained elevated for the 2 h after exercise in both trials. Delivery of amino acids (amino acid concentration times blood flow) was significantly greater in PRE than in POST during the exercise bout and in the 1st h after exercise (P < 0.05). Total net phenylalanine uptake across the leg was greater (P = 0.0002) during PRE (209 +/- 42 mg) than during POST (81 +/- 19). Phenylalanine disappearance rate, an indicator of muscle protein synthesis from blood amino acids, increased after EAC consumption in both trials. These results indicate that the response of net muscle protein synthesis to consumption of an EAC solution immediately before resistance exercise is greater than that when the solution is consumed after exercise, primarily because of an increase in muscle protein synthesis as a result of increased delivery of amino acids to the leg.

[Giants11]

Furthermore, the pre-STS protein increased EPOC and RER significantly during 2-h recovery after STS.

That's real real nice plus!

[mcgas7]

wholemeal bread before workout is a source of carbs i've used before..
if you don't like oats alone.. fire them in with your shake??

[DNoMac]

Thanks for the input Giants, I was curious what your thoughts were on the subject. What type of pre workout shake do you take (type of carb and amounts of protein/carb)? Also, do you consume a shake after as well or just whole foods? Thanks

[CENADICT]

did you grind it in a coffee grinder ? It makes a big difference

no kale with a blender coz i dont have a coffee grinde..thats why it is still a bit thick to down...

[Giants11]

Thanks for the input Giants, I was curious what your thoughts were on the subject. What type of pre workout shake do you take (type of carb and amounts of protein/carb)? Also, do you consume a shake after as well or just whole foods? Thanks

My pre and post are exactly the same. Whey, Bagel and Cottage Cheese. Some times I'll throw milk in there as well.

[novastepp]

i'm bumping this purely in hopes that guys will read Giants11's remarks here

[novastepp]

one more bump for the knowledge provided by this thread