Post workout Nutrition Question

[bartoli]

You know, for all my research I've still not figured out exactly what is the best for a Post Workout Drink. Normally, I have about 40gms of Whey and 5gms of creatine mono, with some coconut water that has about 28gms of carbs. Sometimes I skip the coconut water and just use regular water, so no carbs.

When I look at some PWDs, they have mostly BCAAsm Creatine and about 50gm or more of carbs(!). Now if I understand this correctly the carbs are supposed to replenish glycogen stores and help shuttle the nutrients to the muscles. Yes? However, I heave also heard that taking in lots of carbs after a workout blunts the HGH release that results form lifting weights? If both of these are correct, then which is more important: HGH of replenishing glycogen?

For what it's worth, I tend to favour a lowish-carb diet and do well on that. I hope someone can help me here because, frankly, I'm confused.

Thanks.

[cog]

A recent thread from phatty.

www.canadabodybuilding.com/showthread.php?24393-George-Farrah-seminar

[Andre Gregoire]

then which is more important: HGH of replenishing glycogen?


Thanks.

Neither.. The most important is to break the catabolic breakdown and initiate protein synthesis, this can be done with as little as 30g of Whey but adding BCAA's or EEA's or more protein and calories helps. Adding creatine isn't a mistake either. The qty of carbs you have post workout should be based on your training goals. If you want to grow then get the calories in.

[bartoli]

um, "EEAs"? What does that acronym mean, please?

[Andre Gregoire]

Sorry essential amino acids. BCAA's contain 4 of the 9 essential amino acids, those said to be most important for muscle growth. EEA's is a mix of all 9 essentials, if you are short an essential amino acid your body can't synthesize them so it can be a limiting factor in muscle growth, you need to get them through diet.

Just having a lot of whey will cover all your amino acid needs supplementing with BCAA's or EEA's is good if you are in a caloric deficit or if you have a bit of money you can spare for the "added insurance"

[bartoli]

OK, hopefully last silly question. Are you suggest augmenting the whey with BCAAs? As a kind of boost? And if I understand correctly, adding carbs only effects whether I'm bulking? Thanks.

[Andre Gregoire]

The bottom line is that no matter what you do around workouts you won't get dramatically different results as long as you have protein before and after working out it's what's most important in my opinion.

Now I like to read the latest research and experiment with things and this is my current protocol.

60min Pre-Workout ---- 30-40g Whey
30min Pre-Workout ---- BCAA, Creatine, Sea Salt

During workout sip on a mix of Powdered Gatorade, BCAA, Creatine, Sea Salt

After workout - BCAA, Creatine, Sea Salt

Digest that while showering and then eat whatever was my next scheduled meal.

I train for performance and strength now ad this is what makes me feel the best during my workout. I'm making good strenght gains also.

I've been lifting for nearly 20yrs though and going back to protein only before and after training gives me almost the same effect.

[bartoli]

Ok, I get it now. I never thought of having some Whey before the workout but I'll start doing that. Thanks for the help and advice.

[Praetorian]

To keep it simple...protein plus fats plus creatine after training...then an hour later whole food meal with some carbs if you are looking at building muscle. Off season carb intake should be based around your training schedule.

P

[TT Eric]

To keep it simple...protein plus fats plus creatine after training...then an hour later whole food meal with some carbs if you are looking at building muscle. Off season carb intake should be based around your training schedule.

P

Protein + fats PWO ?

Eric

[Praetorian]

Yes...keep the carbs out until the whole food meal when you get home.
P

[TT Eric]

Is this new to add fat into the PWO shake ? I mean, I may have missed something but I always saw you saying to avoid anything that would slow down digestion into the PWO shake, things like fat, casein...

Eric

[Praetorian]

That was the thinking wen people added tonnes of dextrose or vitargo with the protein to boost and insulin surge...fat would obviously slow this down. When dieting I always add fat to the pwo shake and now during off season because I dont add carbs I also add fat....youll get plenty of insulin with the carb in the following meal.

P

[cog]

That was the thinking wen people added tonnes of dextrose or vitargo with the protein to boost and insulin surge...fat would obviously slow this down. When dieting I always add fat to the pwo shake and now during off season because I dont add carbs I also add fat....youll get plenty of insulin with the carb in the following meal.

P

So there is never a mass intake of carbs in your plan Prae?

[Praetorian]

Not sure what you mean by mass intake?

P

[cog]

Not sure what you mean by mass intake?

P

Several hundred grams?All carbs are a trickle?