Pre and Post workout nutrition
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| rawlifter |  | Pre and Post workout nutrition | 21-04-2016 @ 14:49 |
Member 5584, 304 posts SQ 225, BP 157.5, DL 260642.5 kgs @ 103kgs UnEq | I get a lot of my cals in pre and post workout, currently: Pre: 5 grams creatine 45 grams maltodextrin 25 grams protein During workout: 10 grams BCAA in water Post: 5 grams creatine 45 grams maltodextrin 25 grams protein What do you guys have? Any critiques on mine? | ||
| little_a | | ... | 21-04-2016 @ 16:09 |
 still a devious weightlifting bastard Member 43, 14374 posts | rawlifter said:I get a lot of my cals in pre and post workout I don't think 90g carb and 60g protein is a lot. Depends what you are training for. If I was training heavier I'd have most of that post, and I'm a lot lighter than you buddy. That said, one size doesn't fit all and you'll be best off experimenting, recording and making small changes etc. Also depends how this fits in with the rest of your lifestyle. If it's all you're eating in a day, or you're binging on lard barmcakes outside of pre & post then you're eating too little or too much. In itself it's about 600(?) cals, so should be a small part of a strength athletes diet, or a Ninja Warriors.  | ||
| scruffmcbuff |  | ... | 21-04-2016 @ 22:00 |
Lovely ass Congrats. Member 5958, 2315 posts SQ 280, BP 170, DL 300750.0 kgs @ 138kgs UnEq | Post Edited: 21.04.2016 @ 22:02 PM by scruffmcbuff I agree with little_a i wouldnt say thats very much at all. But then again theres too many variables. You may be progressing just fine...maybe a little more insight in to what your trying to achieve with your training? in terms of what i eat. Pre work out is pretty much a can of redbull and some dark chocolate. Post work out i eat a vast amount of food. A couple thousand cals. But that works for me and not for all | ||
| The_Lone_Wolf | | ... | 22-04-2016 @ 10:25 |
 I eat a lot of meat Member 5124, 2997 posts SQ 245, BP 130, DL 275650.0 kgs @ 105kgs UnEq | Good post by the chaps above. I will tailor my pre/intra/post workout supplement approach around a few variables... 1. My current goals at that time (Calories matter, so if I'm trying to gain weight, or cut weight I will reduce or increase my carbs and intake accordingly) 2. The type of training session (Am I going in for a strength based session, or more of a bodybuilding session... I don't want to use pump enhancing supplements if I'm squatting heavy with low reps, or deadlifting etc. But if I'm looking to do some accessory work and add size, pumps supplements are a nice touch.) 3. The length of the session (Am I going in for a 3 hour event session where I'm going to be doing a multitude of different lifts and events? If so, I'm going to use an intra shake with plenty of carbs in, aminos and electrolytes... If it is just a normal session, I won't have a huge intra shake, or maybe even a shake at all, just pre and post) 4. The time of the session (Am I training at 6am, or early in the day? If so I'm taking stims and other supplements to get me wires... But if I'm training at night, the last thing I want is to get home from the gym and be buzzing my tits off, so no stims.) That pretty much covers my thought process behind my approach. | ||
| little_a | | ... | 22-04-2016 @ 12:50 |
still a devious weightlifting bastard Member 43, 14374 posts | I found that an immediate post shake of 100g dextrose 50 whey gave me great recovery after weight sessions and went a long way to bringing me down from any workout highs (don't know how it would be with stimulants in this regard) and left me feeling a bit weary and ready for bed. Also, 100g dextrose can make you feel a bit sickly until you get used to doing it so best to start with 50 and gradually build up. Never quite felt as good with maltodextrin, but as I say one size doesn't fit all. | ||
| The_Lone_Wolf | | ... | 22-04-2016 @ 13:26 |
I eat a lot of meat Member 5124, 2997 posts SQ 245, BP 130, DL 275650.0 kgs @ 105kgs UnEq | little_a said:I found that an immediate post shake of 100g dextrose 50 whey gave me great recovery after weight sessions and went a long way to bringing me down from any workout highs (don't know how it would be with stimulants in this regard) and left me feeling a bit weary and ready for bed. Also, 100g dextrose can make you feel a bit sickly until you get used to doing it so best to start with 50 and gradually build up. Never quite felt as good with maltodextrin, but as I say one size doesn't fit all. Some do get GI discomfort with dextrose, so sometimes you can mix dextrose and malto to reduce the impact. Other more expensive forms of carbs are available, but if you get by fine with the above two then it is not a game changer. Also dextrose is very sweet (Which I like) where as malto is pretty bland and adds more of a gloopy texture. Regardless of that, carbs to protein in a 2:1 ratio is often referred to as a very good starting point. | ||
| IainKendrick | | ... | 22-04-2016 @ 15:50 |
 some nice relaxing jazz. Member 77, 12599 posts SQ 265, BP 165, DL 280710.0 kgs @ 93kgs UnEq | Varies, but generally it's either; Lunch, train a few hrs later then tea. or Tea, train a couple of hrs later, milk and whey before bed. If I got to technical I can expand somewhat. | ||
| IainKendrick | | ... | 22-04-2016 @ 15:54 |
some nice relaxing jazz. Member 77, 12599 posts SQ 265, BP 165, DL 280710.0 kgs @ 93kgs UnEq | rawlifter said:I get a lot of my cals in pre and post workout, currently: Pre: 5 grams creatine 45 grams maltodextrin 25 grams protein During workout: 10 grams BCAA in water Post: 5 grams creatine 45 grams maltodextrin 25 grams protein What do you guys have? Any critiques on mine? There is not that many kcals in there unless. You can take creatine any time and around training won't give you any advantage, but it won't be any harm. I doubt the BCAA will be doing anything 'intra' as you taking 45g of protein prior. If it's whey et al. there will be close to 10g of BCAA in your system already. If it had been several hrs since you last meal, you had no 'pre-wo nutrition and it is a long session +2hrs then I can see BCAA helping fatigue towards the end...maybe. | ||
| macroth | | ... | 22-04-2016 @ 16:35 |
 no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Post Edited: 22.04.2016 @ 16:35 PM by macroth Double espresso. | ||
| macroth | | ... | 22-04-2016 @ 16:35 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | IainKendrick said: There is not that many kcals in there unless. You can take creatine any time and around training won't give you any advantage, but it won't be any harm. I doubt the BCAA will be doing anything 'intra' as you taking 45g of protein prior. If it's whey et al. there will be close to 10g of BCAA in your system already. If it had been several hrs since you last meal, you had no 'pre-wo nutrition and it is a long session +2hrs then I can see BCAA helping fatigue towards the end...maybe. Same thoughts here. | ||
| Cuddles | | ... | 22-04-2016 @ 17:25 |
 Eat.Cycle.Sleep.Win Member 2, 12511 posts SQ 190, BP 150, DL 280620.0 kgs @ 99kgs UnEq Administrator | macroth said:Double espresso. Coincidentally often my pre workout of choice. | ||
| JamieG | | ... | 22-04-2016 @ 18:26 |
 Tom's CNS is better than steroids Member 2886, 2973 posts SQ 190, BP 122.5, DL 210522.5 kgs @ 90kgs UnEq | Cuddles said: Coincidentally often my pre workout of choice. I've started making use of them at dinner time too, to help finish the day... Slippery slope! | ||
| JackRevans | | ... | 24-04-2016 @ 13:19 |
 'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | Cuddles said: macroth said:Double espresso. Coincidentally often my pre workout of choice. x2 | ||
| chalk | | ... | 02-05-2016 @ 23:08 |
Member 5929, 29 posts | Coffee works better than any of the preworkout supplements I've tried Admittedly, I've not true many and they've tended to be free samples. NoExplode just made me very warm and feel a bit sick | ||
| FAT_SAM | | ... | 03-05-2016 @ 00:14 |
 more like 'FAT TROLL' Member 984, 6331 posts SQ 420, BP 260, DL 3351015.0 kgs @ 165kgs UnEq | All the 'good' pre workouts are now banned for DMAA. | ||