Post Workout Supplementation

[BigDane]

Quick question about what you guys take post workout.

It takes me 15minutes to get home from the gym then I down 2 scoops isolate and 2 scoops waxy maize together in water. This basically gives me 70g protein, 80g carbs.

Should I be taking these seperately or am I OK downing it all together?

Thanks

[MMASTAR]

great combo, keep it up!!

[MMASTAR]

you could add in 5-10g creatine as well..

[Talo]

Only thing I would do would be to drink it while at the gym.

[tiramisu]

I'm kind of partial to a litre of chocolate milk. :)

[MMASTAR]

Only thing I would do would be to drink it while at the gym.

agreed, they say best within 30 minutes of workout, but the sooner you get it don the sooner its in your system...get a shaker cup.

[BigDane]

Got it. Thx.

Ya I take mono and glutamine too. I was just concerned about downing the protein and waxy together. Wasn't sure if it affected the absorbtion in any way.

[Jazzy]

Now, I take my fruits and my shake to the gym!^^

After my strecht, I eat my fruits with my anana juice,

-I take 1000mg vit.c
-I take my 2 scoops of myofusion
-I take 15g of glutamine

I Bring my post-workout meal because in the 10 minutes you tkae them, the recuperation is 80% better!^^

[ironwill]

Now, I take my fruits and my shake to the gym!^^

After my strecht, I eat my fruits with my anana juice,

-I take 1000mg vit.c
-I take my 2 scoops of myofusion
-I take 15g of glutamine

I Bring my post-workout meal because in the 10 minutes you tkae them, the recuperation is 80% better!^^

Where did you find this info???
personally i believe if you are eating correct and had some good meals prior to the gym workout, the postwork nutrition can be taken in within the hour after work has completed....I like to take in bcaas while working if anyhting and then get home, slam some carbs, then 15 minutes later i throw down my protein, or vice versa, or i mix them together, i havent seen a big difference either way...
Honestly if you have good nutritional intake all day long, that is what will make the biggest difference in quality of workout and recovery and look of your physique etc....
Now when in a calorie deficit for weight management or fat loss etc, then that is a totally different animal, when these things need to be thought out....
I personally dont buy into all the timing of the nutrients etc postworkout for example 10 m inutes after work, or 20 minutes or half hour or what not.....definitley need to have the nutrients available when needed but the exact time should be all of the time...........

[flapjack]

I Drink Buzz Saw 30 min before the gym and 50g protein/50g maltodextrin at the end of my 45min post W/O cardio.

[physique]

my current post workout drink is this

2 scoops blue star isolate
1 scoop xtendovol (contains 5g glutamine and 8g bcaa.s)
2 scoops xtend which is 13g bcaas
1 scoop leucine (3g)

all mixed in water as i dont want the extra carbs due to dieting down for the summer

[Jazzy]

Now, I take my fruits and my shake to the gym!^^

After my strecht, I eat my fruits with my anana juice,

-I take 1000mg vit.c
-I take my 2 scoops of myofusion
-I take 15g of glutamine

I Bring my post-workout meal because in the 10 minutes you tkae them, the recuperation is 80% better!^^

Where did you find this info???
personally i believe if you are eating correct and had some good meals prior to the gym workout, the postwork nutrition can be taken in within the hour after work has completed....I like to take in bcaas while working if anyhting and then get home, slam some carbs, then 15 minutes later i throw down my protein, or vice versa, or i mix them together, i havent seen a big difference either way...
Honestly if you have good nutritional intake all day long, that is what will make the biggest difference in quality of workout and recovery and look of your physique etc....
Now when in a calorie deficit for weight management or fat loss etc, then that is a totally different animal, when these things need to be thought out....
I personally dont buy into all the timing of the nutrients etc postworkout for example 10 m inutes after work, or 20 minutes or half hour or what not.....definitley need to have the nutrients available when needed but the exact time should be all of the time...........


I agree with you, I'm on a diets, 6 meal/day and yes, That's what make the big difference but when my coach said that to me that if you take you post-workout meal/shake during the 10 minutes you ended your workout, that's will be 80% better!..I tried that and I saw difference in my recuperation and also, my physique, but thats discret of course!

So, I read this on poliquin's website, it's for carbs and I'll ask to my coach If it's the samething because there a no statistics on this artciles! so, I tought that is the samething^


8. The best time to load up in carbs is the first 10 minutes following your workout. Since insulin sensitivity is at its highest after the workout, this is the time to take in your carbs to maximize muscle mass gains. Originally based on the research that was available at the time, I typically recommended 2 g/Kg of bodyweight. Over the years, after being exposed to more research and discussing it with my colleagues, I have come to the conclusion that it should be a reflection of the training volume for the training session. The greater the number of reps per training unit, the greater the carbohydrate intake. Of course, one can assume that all reps are equal. A squatting or deadlifting rep is more demanding than a curling or triceps extension rep. By the same token, 3 reps slow tempo squats has different caloric demand than 3 reps in the power clean. As a general rule, I would recommend the following carbohydrate intake based on training volume for a given workout:

* 12-72 reps per workout : 0.6 g/Kg/LBM
* 73-200 reps per workout : 0.8 g/kg/LBM
* 200-360 reps per workout : 1.0 g/kg/LBM
* 360-450 reps per workout : 1.2 g/kg/LBM

Regarding the source of carbohydrates post-workout, I have experimented with various sources, I like using fruit juices with a high glycemic index (i.e. pineapple, grape) to provide 30-40% of the carbs, the rest of the carbs coming from carb powders ranging from dextrose to various types of malto-dextrin. For variety sake, I will use different types of juice like a berry blend. You can also any type of mushy fruit like bananas or peaches. For seriously underweight athletes, I may use pineapple and/or corn flakes to drive the glycemic index upwards. Instead of using maltodextrin, you can also use dessicated honey.


9. Use insulin sensitivity supplements with high-carb post workout meals. Nutrients like taurine, arginine, magnesium, R-form alpha lipoic acid etc.. will help dispose of glucose to muscle cells instead of fat cells.

10. Add protein to your post-workout carb intake. Using 15 g of protein for every 50 lbs of bodyweight, will increase glycogen storage by as much as 40%.

[Talo]

2 scoops xtend which is 13g bcaas

It's only 7g BCAA's per 2 scoop. :)