pre/post workout shakes

[thex95]

Just looking for some feedback on my pre\post workout shakes. Mainly curious about what people think about taking dextrose pre and post workout.

Pre workout

15 g maltodextrin
15 g dextrose
25 g whey protein
5 g creatine
100 mg caffiene

Post workout

15 g dextrose
30 g maltodextrin
40 g whey protein
5 g creatine

Any feedback is greatly appreciated!

[dooie]

Just looking for some feedback on my pre\post workout shakes. Mainly curious about what people think about taking dextrose pre and post workout.

Pre workout

15 g maltodextrin
15 g dextrose
25 g whey protein
5 g creatine
100 mg caffiene

Post workout

15 g dextrose
30 g maltodextrin
40 g whey protein
5 g creatine

Any feedback is greatly appreciated!

Bro I won't have a pre shake as they make me feel bloated! And sometimes they come up haha! It is good to sip on some carbs and bcaas when working out!

As for the post shake,
I'll have up to 80g of carbs in my shake! Usually around 60g, mixed with about 40-50g of protein! Something much cheaper than dextrose and maltodextrin is plain and simple oats! Grind Em up and use them in ur shake! U don't need sugars and quick digesting carbs in your diet at all!!

[thex95]

Bro I won't have a pre shake as they make me feel bloated! And sometimes they come up haha! It is good to sip on some carbs and bcaas when working out!

As for the post shake,
I'll have up to 80g of carbs in my shake! Usually around 60g, mixed with about 40-50g of protein! Something much cheaper than dextrose and maltodextrin is plain and simple oats! Grind Em up and use them in ur shake! U don't need sugars and quick digesting carbs in your diet at all!!

Dam that's a lot of explanation marks lol. Thanks for the input man! !!!!! !!!!!!!!!!

[dooie]

Dam that's a lot of explanation marks lol. Thanks for the input man! !!!!! !!!!!!!!!!

Haha. I need to stop that!!

[gbrice75]

I see zero benefit to purposely consuming sugar. The 'insulin spike' is an obsolete 90's trend that is all but dead.

[thex95]

I see zero benefit to purposely consuming sugar. The 'insulin spike' is an obsolete 90's trend that is all but dead.

Here is what I have found from doing some research on this. I may be way off base witth outdated info though.
Durong a workout your glycogen and glucose become very depleted. When this happens cortisol is released and this is very catabolic. Cortisol causes the destruction of muscle tissue to convert it into glucose. Post workout you want to gets carbs and protein to muscle cells asap. This is why carbs high on the gi scale can be benificial. As well after a workout insulun levels are raised so carbs are driven into muscle cells instead of stored as fat. It seems that ingesting simple carbs that are digested quickly follows the same logic as ingesting whey protein which is also quickly digested post workout.

Not trying to argue or anything I'm sure you know more about this then I do. I think I'm gonna be a gunei pig and try these shakes on myself for a while and I will post updates on changes in bodyfat. I did a hudge suuplement order yesterday including eca so starting may its cutting time anyways.

[gbrice75]

Here is what I have found from doing some research on this. I may be way off base witth outdated info though.
Durong a workout your glycogen and glucose become very depleted.

Glucose yes, glycogen, no. I don't know a single workout that can deplete somebody's glycogen stores in one shot. When I carb cycle, I spend 3 days eating zero carbs and doing intense workouts to deplete glycogen. If glycogen stores were depleted in a single workout, then keto diets would be super easy since it would only take a single workout to reach a state of ketosis. This is complete horseshit. To be clear - glycogen does get depleted, slowly and steadily. Weight training in particular isn't extremely depletive.

When this happens cortisol is released and this is very catabolic. Cortisol causes the destruction of muscle tissue to convert it into glucose. Post workout you want to gets carbs and protein to muscle cells asap.

This is what supplement companies want you to believe so you buy tons of their 'fast acting' protein formula. Intermittent Fasting dieting has proven, IMO, that PWO meal timing has little to no effect on results. If anything, delaying your PWO meal may be beneficial as protein synthesis has shown to actually increase several hours PWO.

This is why carbs high on the gi scale can be benificial. As well after a workout insulun levels are raised so carbs are driven into muscle cells instead of stored as fat. It seems that ingesting simple carbs that are digested quickly follows the same logic as ingesting whey protein which is also quickly digested post workout.

Complex carbs will do just fine for replacing/topping off depleted glycogen stores, and causing enough of an insulin response to do the same as simple carbs without the negative effects of unstable blood glucose levels.

Not trying to argue or anything I'm sure you know more about this then I do.

Not at all bro, asking questions and/or questioning things is how we all continue to learn.

I think I'm gonna be a gunei pig and try these shakes on myself for a while and I will post updates on changes in bodyfat. I did a hudge suuplement order yesterday including eca so starting may its cutting time anyways.

Smart! This is the only way to know for sure what works for you as an individual. You may very well find that your body takes very well to simple carbs/insulin spikes... or it may take very poorly. Keep us posted!

[hex]

as for what GB says about the IF and prolonged wait after workouts for the first meal i can personally contest to that. i eat roughly 4 hours after my workouts and ya i am still over weight atm but in a short time i have increased lbm. so that anabolic window idea is seeming a little less small these days

[gonnagethuge]

I do pro/oats shake 90mins before (only because i cant get solid food) i then sip bcaa throughout my worjout then i have another pro/osts shake within half an hour of finishing my workout. I dont take sugars at all.

[tall76]

I used to do the dextrose thing- a couple guys I train with who really know their stuff schooled me on dropping the sugars. I use oats now with my whey post workout and while bulking may add some fruit and get much better results

[srt4wad]

Kind of an older post but how are you determining your pro/oat macros are you doing say 40g protein 80g carb? Or say carbs same as or a little more than protein?

[odessy]

Rule of thumb seems to be 40-50g protein and twice that in carbs. I am not doing as much though as it will throughout my macros for the entire day, only do 40g protein 30g carb.

[Back In Black]

Exactly, depends on your goals and macro allowance, there in no 'one size fits all'.