Overcomplicating things is a hobby of mine. I like making the before, during and after-shakes, and it really takes no more than five minutes or less while preparing lunch or breakfast.
As for the similarities between the pre and during-shakes, the during-shake contains hydrolyzed whey and amino acids, whereas the pre contains casein and whey. Probably doesn’t make that much of a difference in the big picture, but in theory at least the aminos and hydrolyzed whey gets into the blood faster than the whey/casein combo.
The whey/casein would already be in the system during the training of course so what effect ingesting an amino-drink that is almost immediately absorbed has is questionable, but I like to think it works.
As for the carbs+mct combo, the rationale is this: The body can only absorb so much sugar per minute, so for some added instant energy I add the MCTs which should get absorbed and metabolised before the maltodextrin and palatinose, possibly shifting the energy balance a little more towards the positive before, during and after training.
Kind of like when you add fructose to glucose, and you get a 30% faster total uptake than with glucose alone bacuase one goes through the liver and the other doesn’t. Plus, if you do some reading on mcts, they show alot of promise as they have been used to treat the severely sick and malnourished for years in hospitals. There are some cues to be taken from the extremes of physiology and nutrition I think.
For example, at a local hospital they have had great success treating burn victims with up to three dozen raw eggs a day…
MCTs post-workout just makes sense to me, fast energy release, not dependent on insulin, might increase fat oxydation…Just all around good stuff!
As for the fats, I do get virgin olive oil and just about any oil can get my hands on, having done the Anabolic Diet in the past I’ve learned to appreciate the good fats.
Unfortunately Flameout isn’t an option for me as I live in Norway and the shipping would kill, and the customs would simply seize teh EFAroidz. I do take CLA, Omega 3 from fish oil, flax and chia seeds plus GLA when cutting. I remember reading some research that showed GLA could play a role in the body’s defence against free radicals for up to 12 years after ingestion by becoming a part of the cell membranes and then, when fats were needed for repair, the GLA was shuttled around from place to place for that time. Couldn’t find the source, though.
I like the recommendations for free range eggs which I’d eat by the dozen if and when I can afford them.Well, I can afford them, it’s just that I can’t justify them being 3x the price of other eggs. Would I rather have 3 normal eggs or 1 free range egg…
I’ll check out the Berardi-book!
[quote]BulletproofTiger wrote:
Your peri nutrition looks interesting.
Pre: 2 grams salt might be a bit much for a lifting session. MCTs seem unncessessary since you have the carbs. Is there some reason you think you need both?
Sounds like you could be unnecessarily over-complicating it to a certain degree unless the mixture you’re describing is in a mix. If you weight all those out each time, it seems inefficient. How do you manage it?
During: I really don’t think you need a separate mixture in your shake here. Couldn’t you simply make the pre shake larger? I don’t see much of a difference from a macro standpoint.
Post: Looks pretty solid. Where did you get the idea to take MCTs (rather than carbs) post workout? I do something similar based on something I read from Bill Roberts, so I’m just curious.
Overall: As far as fats, I’m a big fan of the stuff that’s in FA3 (here in the Biotest store on this site). I don’t see any olive oil in your diet. GLA is also pretty good stuff so you might consider it. I assume the MCTs are coconut based, so you’ve got that part covered.
What I would recommend for fats is:
Easy but can get pricey:
FA3 + Flameout, or…
Ideal:
Omega 3’s and CLA: Krill oil + reduced dose of Flamout
Coconut oil: Fry some shrimp or other light protein source in coconut oil - good for your post workout meal
GLA: get a supplement for this
Olive oil: A couple TBS throughout the day
Almonds: ~3 oz throughout the day
Free Range Eggs: at least 1-2 raw yolks taken as a shot. Free range are likely better than organic since they often feed the chickens rancid ground flax.
Maybe include some other nuts you like as well.
This coming from a person who likes to over-complicate things as well :P[/quote]
