my pre/during/post work out nutrition . . . .

[richtries]

I know this is a key topic of debate just thought i'd offer my current protocol;

10g BCAA's pre/during work out
70g Maltodextrin PWO
45g Whey Protein PWO

Is there anything else that is benefical, I use a multi-vit, vit c and efa's morning and before bed, should I include any of these around my workout?

Should I go higher with the maltodextrin? I will shortly be substituting this for waxy maize starch once run out.

[Damienm05]

What's your goal? I'd use waxy maize over matrodex any day and I think it would be far better to have half as many carbs really and save the large portion for a cup and a half of brown rice or something in your PPWO meal. Remember, you're just looking for an insulin spike deliverly system and it doesn't take a ton of carbs to do that. This is all assuming you're bulking of course.

[richtries]

^^^ cheers buddy so you think 35g of high gi carbs will do the trick for insulin spike . . . . yes I am bulking, trying to keep it relatively clean. Regarding the post workout meal, should I always include complex carbs even if I go to the gym late?

[bigboomer]

If you work out late and your carbs are accounted for in your daily macros its fine..Take me, I leave gym around 8pm about 35 grams waizy maixe and 45grams protein..About 45 minute later a real food meal include about the same ratio carbs protein.See nice results bulking like this..When I cut I drop the waizy maize post workout..

[Damienm05]

If you work out late and your carbs are accounted for in your daily macros its fine..Take me, I leave gym around 8pm about 35 grams waizy maixe and 45grams protein..About 45 minute later a real food meal include about the same ratio carbs protein.See nice results bulking like this..When I cut I drop the waizy maize post workout..

Yup, pretty much. You can get away with a lot PWO. No reason to deprive yourself the nutrients - just follow a 40/40 thing for those two meals and I can't see you having issues.

[alexnapier]

I would add to PWO shake 10g of Creatine and10g of glutimine

Dont increase the Maltodextrin that much try having a bannana alongside your shake

[richtries]

I would add to PWO shake 10g of Creatine and10g of glutimine

Dont increase the Maltodextrin that much try having a bannana alongside your shake

cheers guys, will cut my malto in half. ^^^ any reason why you would add fructose PWO, other than to include more fruit/fibre and avoid adding high gi carbs elsewhere in daily diet?