Berardi reccomends you consume ALL of this post Workout?
After exercise:
Repeat the above beverage but add 500mg of vitamin C and 400IU of vitamin E.
Here’s a sample calculation of what a 220lb (100kg) person would need:
Pre/During Exercise
40g-80g of carbohydrate (50%glucose-50%maltodextrin)
20g-40g of hydrolyzed protein
3-5g each of creatine, glutamine, BCAA
2L water (80g CHO + 40g PRO + 5g Creatine +5g Glutamine +5g BCAA = 135g of nutrients. In 1L of water this would be a 13.5% solution and too concentrated. In 2L of water this is about 6.75% and the concentration is just right).
Post Exercise
40g-80g of carbohydrate (50%glucose-50%maltodextrin)
20g-40g of hydrolyzed protein
3-5g creatine each of glutamine, BCAA
1L - 2L water
500mg vitamin C, 400IU vitamin E
That’s 3 L. of water and 4 scoops of surge?