Rate my PreWO and PWO shakes plz

**Slaiv** · 10-07-2007, 11:05 PM

PreWO (45min before gym)

36g whey
40g carb (oats)
5g glutamine
5g creatine
5g BCAA

PWO (right after gym)

24g whey
20g cassein
40g carb (oats)
5g BCAA
5g creatine

tell me what you guys think!! THANKS !!!

**Slaiv** · 10-08-2007, 07:31 AM

:bump:

**Slaiv** · 10-08-2007, 01:51 PM

Please :'(

**timidator34** · 10-08-2007, 02:02 PM

looks good except for the carbs. pwo carbs should be more on the high end of the glycemic index. meaning something that is faster digesting that will get to the muscles for recovery.. oats are slower and will take longer. something that alot off people eat pwo b4 there meal is rice cakes. throw back a few of those the eat a good meal an hour later and ur good.

**Slaiv** · 10-08-2007, 03:56 PM

crap !! so i SHOULD HAVE bought some O.N. Carb Powder !! some maltodextrin !!

thank you very much !!! ill def. pick some up real quick b4 i workout !!!

thank you thank you thank you !!!!

**TR'05** · 10-08-2007, 04:10 PM

^Don't bother. Oats are fine PWO.

**Slaiv** · 10-08-2007, 06:05 PM

i got some cytosport complex carbs !!!

those will digest quick !!!

yay !!!

**Consistency** · 10-08-2007, 08:46 PM

complex carbs digest slowly. PWO you want fast acting, simple, high glycemic index carbs to spike your insulin levels as soon as possible. And a ratio of 2:1 carb/pro is what you want PWO so that could be 80g carbs and 40g pro

**Slaiv** · 10-08-2007, 08:49 PM

crap... i guess i shoulda used the complete 4 scoops of cytosport complex carb for a total of 53g of carbs instead of just 2 -_-

well... live and learn !!!

thanks !!!

**sooners04** · 10-08-2007, 10:41 PM

I'd try both and find out what works best for YOU! Some guys get results from oats and some from dex.

**Slaiv** · 10-09-2007, 01:11 PM

IMHO, i choose ORGANIC REAL FOOD over POWDERS ANY DAY !!!

ill try the cytosport carb first and see hwo it goes

if not, ill just save my money and spend it on a big cyclinder jug of quaker oatmeal, $5 and it lasts me like 2months !!! not to mention it tastes soooo good !! and with EVERYTHING !!

fruits, food, desserts, candy, soups, breakfast, etc... etc...

try pouring some white flavorless powder into any of the mentioned above, yea real tasty huh

**taiboxa** · 10-09-2007, 11:29 PM

i hardly ever use a shake.. for either post or pre.. i stick to whole foods

**Slaiv** · 10-10-2007, 11:28 AM

tai... can you suggest me a good preworkout and postworkout meal?

obviously something that digest quick and will get in my system fast

i am 100% for organic stuff !! im not fond of powders, so if you can give me a pretty decent prewo and pwo meal, i would greatly appreciate it from the bottom of my heart

thanks tai!!

**Slaiv** · 10-10-2007, 05:55 PM

any help tai :'(

**kman** · 10-10-2007, 06:30 PM

Originally Posted by Slaiv

tai... can you suggest me a good preworkout and postworkout meal?

obviously something that digest quick and will get in my system fast

i am 100% for organic stuff !! im not fond of powders, so if you can give me a pretty decent prewo and pwo meal, i would greatly appreciate it from the bottom of my heart

thanks tai!!

Pre workout, you could do a number of things. Chicken breast/yams, are my favorite, just make sure its pro/carb. Post workout debate is played out, go with whatever works, dex/malto 2:1 ratio with whey, whole foods, such as steamed chicken, broc. and brown rice etc, or just go with a whey and oat shake.

**Slaiv** · 10-10-2007, 07:10 PM

ok... but isnt chicken breast a slow digesting protein?

basically isnt ANY LEAN meats slow digesting? i was under the impression that you need some high GI/GL proteins and carb PRE/PWO

the yams are slow and so is the chicken...

im confused

**epno** · 10-21-2007, 01:19 PM

Whey proteing consumed before or during exercise will cause ammonia build up in you muscles. Soy protein doesn't do that. So if you want to consume powdered protein within 2 hours before exercise, or during exercise, use soy.

**MaGiCJNG** · 10-25-2007, 09:45 AM

^^^is that true? I drink Whey before my workouts all the time.

**PEWN** · 10-25-2007, 10:08 AM

Originally Posted by Consistency

complex carbs digest slowly. PWO you want fast acting, simple, high glycemic index carbs to spike your insulin levels as soon as possible. And a ratio of 2:1 carb/pro is what you want PWO so that could be 80g carbs and 40g pro

some one had a very good post and pre on here some where search and look..... i also saw where some one was using missing whey isolate and cranberry juice as a post work out ... curious about that to ...

**PEWN** · 10-25-2007, 10:08 AM

i hate to give credit to tai ... but i think he posted his on here some where and it was good also....

***BIG TEXAN*** · 10-25-2007, 11:03 AM

I'm one of the first to preach whole foods over shakes anyday, but pwo you want a shake....2:1 carb: pro ratio of whey and dextrose.....oats won't cause a big enough insulin spike you need pwo.....as for other simple carbs...nothing beats nor compares to dextrose.

**MaGiCJNG** · 10-25-2007, 11:39 AM

Originally Posted by epno

Whey proteing consumed before or during exercise will cause ammonia build up in you muscles. Soy protein doesn't do that. So if you want to consume powdered protein within 2 hours before exercise, or during exercise, use soy.

Is this true though? Just curious.

**Slaiv** · 10-25-2007, 02:51 PM

1. Whey proteing consumed before or during exercise will cause ammonia build up in you muscles. Soy protein doesn't do that. So if you want to consume powdered protein within 2 hours before exercise, or during exercise, use soy.

Is the above true?!?!

and.....

2. I'm one of the first to preach whole foods over shakes anyday, but pwo you want a shake....2:1 carb: pro ratio of whey and dextrose.....oats won't cause a big enough insulin spike you need pwo.....as for other simple carbs...nothing beats nor compares to dextrose.

Have you ever heard of "vitargo"? heard its MUCH BETTER, and you process it 80% faster than dextrose and it doesnt leave u feeling all bloated

***BIG TEXAN*** · 10-25-2007, 04:30 PM

Originally Posted by Slaiv

Have you ever heard of "vitargo"? heard its MUCH BETTER, and you process it 80% faster than dextrose and it doesnt leave u feeling all bloated

Not yet....I will def look into it though....everyday they're coming out with "crap" to revolutionize the industry....I will look into it though for sure.

**Slaiv** · 10-25-2007, 06:12 PM

thanks texan!

**Slaiv** · 10-25-2007, 06:13 PM

1. Whey proteing consumed before or during exercise will cause ammonia build up in you muscles. Soy protein doesn't do that. So if you want to consume powdered protein within 2 hours before exercise, or during exercise, use soy.

Is the above true?!?!

**ottomaddox** · 10-25-2007, 06:15 PM

I always thought of soy protein as a womans protein, since it contains some estrogen.

**Consistency** · 10-25-2007, 06:15 PM

Originally Posted by Slaiv

1. Whey proteing consumed before or during exercise will cause ammonia build up in you muscles. Soy protein doesn't do that. So if you want to consume powdered protein within 2 hours before exercise, or during exercise, use soy.

Is the above true?!?!

ive never heard that... i rather have protein loaded in my body while working out then none at all

**dedic8ed1** · 10-25-2007, 06:50 PM

Damn that was alot of stuff to read.The best PWO there is IMO and well alot of people who agree with the science of PWO and have tried them all is "GRAPE JUICE".Think about it the insulin spike that is,there's usually around 40g'scarbs and 40g's sugar which I think absorbs even better when your dieting and your body doesn't see carbs in large doses.Now as far as protein well a fast absorbing protein what ever is going to digest faster in your system,but I would think a quick dose of carbs and sugar for the insulin spike is more beneficial then the idea of getting quick protein in,your gonna get the protein in your body no matter what but your mucsles need glycogen immediatly and this is the answer.

Also back to the diet with this method I usually follow the oats after my empty stomach cardio and after that meal the carbs are fiberous,vegtible,so after I train is the next time my body will see such a rush of sugars and carbs at which point my muscles are starving and absorbs it.

**Consistency** · 10-25-2007, 08:17 PM

Originally Posted by dedic8ed1

around 40g'scarbs and 40g's sugar which I think absorbs even better

40 grams of carbs= 40 grams of sugar= 160 calories

**dedic8ed1** · 10-26-2007, 08:30 AM

Originally Posted by Consistency

40 grams of carbs= 40 grams of sugar= 160 calories

What's your point C?Calories to low?

**Consistency** · 10-26-2007, 01:26 PM

Originally Posted by dedic8ed1

Think about it the insulin spike that is,there's usually around 40g'scarbs and 40g's sugar.

you made it sound like 40g of carbs and 40g of sugar are 2 seperate things when they're not

**Slaiv** · 10-26-2007, 06:39 PM

sugar and carb are same thing

sugar is a simple carb

**dedic8ed1** · 10-27-2007, 07:44 AM

Originally Posted by Consistency

you made it sound like 40g of carbs and 40g of sugar are 2 seperate things when they're not

No I'm just saying it's giving you your insulin spike and it's a whey carbohydrate,and cheap as hell.And you can mix a lot of goodies with it.

***BIG TEXAN*** · 10-29-2007, 08:39 AM

grape juice pwo?? Not a top shelf choice for sure...

**Giants11** · 10-29-2007, 11:56 AM

If someone can prove to me that "spiking" insulin results in greater levels of protein synthesis, I'm right here....

The carb source does not matter, as glycogen replenishment is secondary to providing ample amounts of amino's. Amino's directly stimulate protein synthesis (muscle growth), so you want a fast acting protein first and foremost.

**NOZ** · 10-29-2007, 01:21 PM

IMO you should use high glycemic carbohydrates + Protein post workout.

**C_Bino** · 10-29-2007, 04:19 PM

Originally Posted by BIG TEXAN

Not yet....I will def look into it though....everyday they're coming out with "crap" to revolutionize the industry....I will look into it though for sure.

You may not have heard of it because he is giving you the brand name. Its just waxy maise starch...aka amylopectin.

Same idea as dex or malto. Although on paper does have the advantage as it pulls water from the digestive system rather than from the muscles. So it goes through you faster and doesnt bloat you.

Also I defintely will add to what some others have said that food PWO is the best for you. I just take in some liquid aminos with some malto or whatever carb I want while im at the gym just so I have something in me. But just like 25g of each and then go home to eat right away a big meal of 60g protein and 100g carbs.

**C_Bino** · 10-29-2007, 04:21 PM

Originally Posted by dedic8ed1

No I'm just saying it's giving you your insulin spike and it's a whey carbohydrate,and cheap as hell.And you can mix a lot of goodies with it.

What's a whey carbohydrate?

**C_Bino** · 10-29-2007, 04:23 PM

Originally Posted by Slaiv

ok... but isnt chicken breast a slow digesting protein?

basically isnt ANY LEAN meats slow digesting? i was under the impression that you need some high GI/GL proteins and carb PRE/PWO

the yams are slow and so is the chicken...

im confused

Why would you want a fast digesting carb and protein before your workout? Lower GI carbs are much better pre workout imo. I will add a little bit of jam or something to my oats sometimes pre workout to fill liver glycogen but I defintely think lower GI carbs are best in the meal before workout. Give a slower release and more stable blood glucose levels for better energy during exercise.