Shout Out : Pre and Post Workout Nutrition

[Drummer]

Shout out your pre and post workout nutrition here. New guys can refer to this thread for an idea of where to start. Ill go first :

Pre Workout shake : 1.5 cups milk (1%), 40 grams casein or albumin powder, 1tbsp flax oil, 20 grams dex (or 1/4 cup oatmeal), 5 grams creatine, 5 grams glutamine, ice.

Post Workout shake : 1.5 cups water, 40 grams whey protien (isoflex), 40 grams dex, 5 grams creatine, 5 grams glutamine, ice.

The pre-shake is designed to be slower absorbing with some lasting energy sources, and is taken about 30-45 minutes before a workout. The post-shake is designed for quick absorption for when your body is craving those nutrients, and is taken immediately after a workout. The each represent a meal in a 5 meal plan.

On off days i just do shake #1.

~DB~

[gsxr750]

Pre: 40grams protein isolate w/ 2 Multivitamins, Vitamin E, Vitamin C, CLA, 1TBSP Extra virgin olive oil, ECA.

Post: 40grams protein isolate, Metamucil, Broccoli, Spinach. Greens+.

Keto here so any carbs i'm having I try and get PWO at least.

[waderow]

gsxr. on keto, you still wouldn't take in some simple pwo carbs for an insulin spike?

i know nothing of keto, so just acting. i would think that would be desirable to help feed the muscles, but if it takes you out of ketosis, i suppose not worth it.

[ironwill]

Pre is at least 1-1.5 hours prior to workout for me, or i feel sluggish
....
I take 50 grams of pro powder, 40-50 grams of crushed oats from coffee grinder and 20 grams of fat from olive oil....

During workout, if i feel i need it maybe leg or back day, waxy maize at 40 grams with potassium...If you want a crazy pump and are fairly lean, add a wee bit of sea salt in here..WOW

Post workout as close to immediate after work is 50-80 grams of waxy mais or vextargo (depending if i had some during work) 80 grams of protein, creatine at 10 grams and that is about it...No fats post workout as it can slow absorption, and i am looking for an insulin spike at this time to shuttle the protein and glycogen back to muscles and liver to begin recuperation...Also i keep some fruits in my diet to help with liver glycogen (long store glycogen) replenished for working hard...then kick back and let it all work for you...And eat an hour or so later, I eat a low carb, hi protein and moderate-high fat meal as it will be my last before retiring to the sack....In anticipation of a cardio session, sometimes it works, sometimes it doesnt...
I have began saying , honey....when you come to bed if you want sex, tug my unit once...If not, tug it about 150 times or so...LOL...
Good thread...

[gustavo77]

I not dieting yet, so this is today's pre-workout and PWO nutrition:

Pre-
1 big bowl of mac and cheese. Home made with tomatoes, onion, garlic, worchestershire (sp.) sauce and old cheddar cheese.
3 heaping scoops of syntha-6 protein. (desert :) )
20mg of d-bol :)

Immediately PWO:

75 grams of dextrose
15 grams of glutamine
10 grams of creatine

20-30 minutes later:

60 grams of whey protein

30 minutes later: whole food meal of chicken or beef with rice or potato and broccoli.

I love pasta pre-workout. I always have great pumps and great stamina eating pasta preworkout.

[gsxr750]

What's your dieting pre/post look like Gust?

[waderow]

this is an interesting thread!

[Drummer]

sweet feedback so far... and i just got reminded of SALT! Forgot how good it works for me for an energy drink during workout... i forgot all about it. Thnx for the reminder ironwill,

~DB~

[ironwill]

sweet feedback so far... and i just got reminded of SALT! Forgot how good it works for me for an energy drink during workout... i forgot all about it. Thnx for the reminder ironwill,

~DB~
my pleasure bro....

[Drummer]

this is an interesting thread!

thats what im here for lol i like to start reference threads for ppl to compare specific areas of training... i found them pretty handy on other boards.

~DB~

[gustavo77]

What's your dieting pre/post look like Gust?

I haven;'t started dieting yet. I let you know when i do...haha..j/k

Probably would not have any shakes. Just eat whole food meal of lean protein and oatmeal, brown rice or potato. Some veg too. PWO would be the same aside from the dextrose. I would only take in 30-50 grams of dex depending on how hard i am dieting. I still like to get those simple carbs in PWO while dieting...gotta preserve muscle..

[Drummer]

Hahaha you posted dbol for pre workout nutrition lol too funny! it works tho...

~DB~


I not dieting yet, so this is today's pre-workout and PWO nutrition:

Pre-
1 big bowl of mac and cheese. Home made with tomatoes, onion, garlic, worchestershire (sp.) sauce and old cheddar cheese.
3 heaping scoops of syntha-6 protein. (desert :) )
20mg of d-bol :)

Immediately PWO:

75 grams of dextrose
15 grams of glutamine
10 grams of creatine

20-30 minutes later:

60 grams of whey protein

30 minutes later: whole food meal of chicken or beef with rice or potato and broccoli.

I love pasta pre-workout. I always have great pumps and great stamina eating pasta preworkout.

[#8]

PRE:

Large piece of fruit
1.5g Kre alkaline creatine
3-5g NO2
20 mg Anavar

POST:

80g Dex
45g Protein Isolate
1.5g Kre alkaline creatine (thanks SS) :)

1 Hour later post:

High carb, high protein whole food meal (usually consisting of beef, veggies, rice/potatoes/bread)

[small_guy]

I just can't get into the whole simple sugar thing. I have tried it a number of times and always go back to oats, or fruit.

[Drummer]

I just can't get into the whole simple sugar thing. I have tried it a number of times and always go back to oats, or fruit.


if that what works for you go for it fruits are full of natural sugars. Oats are great for pre workout cause it digests slower.

~DB~

[kloan]

I just can't get into the whole simple sugar thing. I have tried it a number of times and always go back to oats, or fruit.

I'm with you.. PWO I normally toss a banana (or strawberries if I have em, blueberries, etc) in my shake.

[WORLD]

Pre Workout: Maltodextrin and Whey with water


Post Workout: A dinner meal consisting of carbs, fat and protein. Usually my biggest meal of the day.

[nisser]

I not dieting yet, so this is today's pre-workout and PWO nutrition:

Pre-
1 big bowl of mac and cheese. Home made with tomatoes, onion, garlic, worchestershire (sp.) sauce and old cheddar cheese.
3 heaping scoops of syntha-6 protein. (desert :) )
20mg of d-bol :)

Immediately PWO:

75 grams of dextrose
15 grams of glutamine
10 grams of creatine

20-30 minutes later:

60 grams of whey protein

30 minutes later: whole food meal of chicken or beef with rice or potato and broccoli.

I love pasta pre-workout. I always have great pumps and great stamina eating pasta preworkout.

i hate you, I ****ing hate diets =(

[gustavo77]

i hate you, I ****ing hate diets =(

Oh don;t worry bro, i will be right with you very soon...

[#8]

I just can't get into the whole simple sugar thing. I have tried it a number of times and always go back to oats, or fruit.

fruit is a suitable replacement HGI carb for PWO. but most fruit is high in fibre thus defeating the purpose of rapid absorption and delivery of such amino acids. IMO a PWO meal should consist of ZERO fibre in order to maximize the amount of amino's delivered in a short period of time (before your PPWO meal, that should consist of whole foods only).

:)

[physique]

pre workout: 2 scoop iso smooth with 1 table spoon flax oil. 2 kre-k caps and a banana

post : 1 scoop waxy maize, 2 scoops iso smooth, 2 kre-k caps, 1 tab 1000mg vit c

30minutes later 1 cup rice, 4 oz chicken and 1 cup steamed broc with teryaki sauce.

[Drummer]

^^^very nice plan IMO
~DB~

[Drummer]

Bump for more ideas here... so far great input!

~D~

[JonnyO]

Shout out your pre and post workout nutrition here. New guys can refer to this thread for an idea of where to start. Ill go first :

Pre Workout shake : 1.5 cups milk (1%), 40 grams casein or albumin powder, 1tbsp flax oil, 20 grams dex (or 1/4 cup oatmeal), 5 grams creatine, 5 grams glutamine, ice.

Post Workout shake : 1.5 cups water, 40 grams whey protien (isoflex), 40 grams dex, 5 grams creatine, 5 grams glutamine, ice.

The pre-shake is designed to be slower absorbing with some lasting energy sources, and is taken about 30-45 minutes before a workout. The post-shake is designed for quick absorption for when your body is craving those nutrients, and is taken immediately after a workout. The each represent a meal in a 5 meal plan.

On off days i just do shake #1.

~DB~

I understand you logic of using the Casein pre, but it takes a very long time to digest so a straight whey might be of better importance for you bro...just a suggestion.

[JonnyO]

For a while pre was 2 scoops NO Shotgun, 1 scoop Peptopro.

Post was 2 scoops waxy, 1 scoops Peptopro and on the drive home 2 double cheese burgers from McDonalds.

Man I miss those days....precontest sucks.

[LIVEHARD]

Pre Large bowl of oats / rice or pasta / 4 eggs / 50 g protein shake
Post 2x bananas right after with 50 protein shake within 5 min after last set
in 30-45 Min's a full meal chicken fish or steak 70% protein 30% carb

[Drummer]

Awesome. Keep em comin!

~D~

[4031]

pre workout oatmeal and whey/casein/egg protein shake for a total of 60g protein 40g carbs
post workout some type of weight gainer shake with an added scoop of whey isolate with total of 700-800 cals and 80g protein and 90g carbs

[MMASTAR]

pre workout: 2 cups unsweetened almond milk, i tblsp natty peanut butter, 1 tblsp chocolate almond butter, 30 grams chocolate peanut butter whey isolate, 20 grams mochachino casein protein and 1 frozen banana, with ice.BCAA's

post workout: 50 grams chocolate whey, 1 banana, 2 tblsp natty peanut butter, 1 1/2 cup chocolate milk. BCAA's glutamine

[Josh]

During workout, if i feel i need it maybe leg or back day, waxy maize at 40 grams with potassium...If you want a crazy pump and are fairly lean, add a wee bit of sea salt in here..WOW

I'd like to hear more on this. How much salt is a good amount? Do you just drop it in your water bottle, and drink throughout your workout as normal?

[Drummer]

I'd like to hear more on this. How much salt is a good amount? Do you just drop it in your water bottle, and drink throughout your workout as normal?

shoot ironwill a PM if you would like to know in case he does not view the thread.

[groobas]

Usually as preworkout, about 60 minutes before, I have proteins and carbs, mostly as shake with Dymatize Elite Whay(two scoops) with oat flakes or muesli with some fuit(banana or strawberries), 30 minutes before I have NO booster(NaNo Vapor) or creatine(TCM or mono).
Right after workout I take creatine or glutamine in various forms, 30 minutes later I have a protein shake and after it regular meal with chicken breast or veal with pasta or rice.

[groobas]

From what I heve read one tea spoon of salt with your creatine and dextrose is enough.

[Drummer]

Good stuff - this thread would give any newbie a good idea where to start - keep em coming

~D~

[Josh]

From what I heve read one tea spoon of salt with your creatine and dextrose is enough.

Is this pre-workout?

[groobas]

This is pre and post workout, evetytime you take creatine you sholud add tea spoon of kitchen salt, to help to absorb creatine to your muscles. I have read about it in muscular developement magazine some time ago.

[JoeDiggX]

Pre: 1 cup cooked oats, apple, 6 egg whites (meal not shake)
Post: 44 grams whey iso, banana, 1.5 tbsp flax oil

When training of course ... right now, just cardio and walking (wonky shoulders, lwr back and right ankle ... so not good)

[Drummer]

Pre: 1 cup cooked oats, apple, 6 egg whites (meal not shake)
Post: 44 grams whey iso, banana, 1.5 tbsp flax oil

When training of course ... right now, just cardio and walking (wonky shoulders, lwr back and right ankle ... so not good)

U sound like a broken man dude ;)

~D~