Anyone have any tips for consuming carbs, protein, BCAA, Glutamine during training? I am trying to add muscle mass at present.
I seem to recall that Coach Poliquin recommended mixing Vit. C powder w. water and drinking it during a workout to keep cortisol levels in check. Glutamine would likely be best taken 1/2 hr. before a workout as well as after. I’ve never taken extra BCAA’s but there are people on here that have said they work well, but I’m assuming they’re talking about powder as the pills wouldn’t give you much unless you downed an entire bottle. The best advice I can give you is that your post-workout nutrition will have a much bigger impact on your gains than consuming something during training. Depending on your total work reps per workout, anywhere from 75-150 g. carbs w. 30-50 g. protein. If you’re doing low-rep training, your carb level doesn’t have to be quite as high but it won’t hurt you and may even help.
I use GlutaCene which has BCAAs and glutamine. Take .2 of your weight (lbs.) and that’s how many grams of BCAAs to take. Sip the BCAA drink throughout the workout. The more you can divide it up the better. I usually take a big gulp before training to get my plasma levels up.
If BCAAs and glutamine are too expensive then a protein (preferably partially digested whey) and carb (simple) will also help prevent muscle breakdown. Using any of these things during a workout will stop any fat burning effects that the workout would normally provide.
-Tony
The recommended dosage of BCAA’s is 0.2g per pound of body weight. If your on a restricted budget, use atleast 20 grams or don’t bother. Use Muscle Mass by Beverly International or Gluta Cene by Advanced Genetics. If you use Muscle Mass, take 3-4 tablets every time you get a drink of water…This was recommended by both Dr. Eric Serrano and Dr. DiPasquale.
Jamie, Tony & Teddy, thank you for taking the time to answer the question, i just want to pick your brains one last time. As i live in England the cost of BCAA is quite high and the amounts you have suggested are not avalible unless i consume a whole jar of BCAA. Is Glutamine on its own during training effective? or shall i just consume protein with glucose/ High GI carb, if so how much protein in ratio to carbs also will this effect the quantity of my post workout shake, i’m 78kg. Thanks Field
It never makes sense to me seeing people drink anything but water during a training session. I think, especially protein. I would advise to get your protein, BCAA’s etc… before and after the workout. If you are able to slap down protein during training, you are not training hard enough. I know I would vomit it right back up, and I’m no psycho in the gym
Here’s something that’s experimental that was suggested by Lyle McDonald. It worked for me but like I said is experimental. Take 20-30 g. whey protein immediately before your workout. Halfway through, consume approx. 50 g. carbs (Ultra Fuel, Cytomax or something similar, even grape juice). Then have your normal shake post-workout. With glutamine, I doubt it’ll do much during the workout, but there is plenty of research showing benefit taken 1/2 hr. pre-workout on an empty stomach as well as high doses post-workout in your protein shake, like Coach P. recommends.