From all the current research it seems pre & inta workout are “the new post-workout.”
Anyways i’ve seen the research and looked over what looks like is effective and have come up w/ my own pre/intra workout mix.
I’m not big into taking supps. the only one’s i buy are protien powder, creatine, fish oil & bcaa’s. So no i’m not droping a couple hundered on the Anaconda proticale no matter how effective it is…
Here’s my idea:
(45min-1.5 hrs) Pre-workout: Banana + 20-30 grams of casein protien
Intra-workout (first half): 4 scoops xtend (~7g of leucine + other bcaa’s) + honey (2 tablespoons) + creatine
Casein pre-workout isn’t a great idea. EVen though Casein Hydrolysate is super fast, regular Casein is super slow (hence all the people taking Metabolic Drive before bed). You might be better off with Whey, or even 15-20g of BCAAs about 30 mins preworkout instead.
I’d agree with Stu here on the casein part, if the gel forming abilities of casein are notable in the stomach, then you can be assured that most of your ingredients are getting caught up there and having drastically slowed absorption.
Also, there is a wide variance between 45 minutes and 90 minutes, so your banana may not even give that much energy if eaten that far out.
Overall, very little calories as well (I counted 300 - 360kcal); to put in perspective, I am on a cutting diet and still have 800kcal peri-workout. It’s a magical time where calories don’t get converted to fat as easily and truckloads of sugars are beneficial (within reason).
Not to hijack the thread but I typically drink a protein shake in the morning for breakfast, 1/3 serving surge recovery pre workout 2/3 post work out, and a protein shake later in the night blended with mixed berries. For both of my protein shakes I use Optimum Nutrition Gold Standard Whey Isolate.
Would it be more beneficial to switch to Metabolic Drive: Low Carb for the late shake since it is casein? And is this actual a large difference? Thanks in advance.
[quote]n00sh wrote:
Would it be more beneficial to switch to Metabolic Drive: Low Carb for the late shake since it is casein? And is this actual a large difference? Thanks in advance.[/quote]
It wouldn’t be a huge difference, but MD would be a better choice since it ‘sticks’ with you so much longer.
Plus, Metabolic Drive tastes so much better. You probably won’t want to go back to ON once you try it.
OP it depends on your goals in general. If you’re trying to put on size then I agree with all of the above poster’s opinion of more carbs, calories, etc. Having SOME carbs and protein (I disagree with the “type” of protein being paramount) ~30 min pre-WO is very smart. The amount is up to you and how it fits into your daily macronutrient breakdown.
I have cut out the post-WO shake altogether and just have a meal 30-60 min after. Granted I’m cutting and my calories are between 1,800-2,200.
[quote]n00sh wrote:
Would it be more beneficial to switch to Metabolic Drive: Low Carb for the late shake since it is casein? And is this actual a large difference? Thanks in advance.[/quote]
It wouldn’t be a huge difference, but MD would be a better choice since it ‘sticks’ with you so much longer.
Plus, Metabolic Drive tastes so much better. You probably won’t want to go back to ON once you try it.[/quote]
This. I just made the mistake of buying some MD again, now I’m going to have to shovel out the dough to buy it every month.
Thanks for the opinions guys!
The casien protien was just an idea. I was thinking because of the slow nature of the protien- if taken pre-workout- your body would be absorbing protien through the entire workout & afterwards.
I had a feeling many would say not enough carbs… I’m not big into having a lot of sugar in general so a bannana & 2 tablescoops of honey is max for me.
I’m okay w/ increasing the carbs a bit if there low G.I. (e.g. oatmeal…) Where do you think they need to be increased?
My guess would be intra workout is sufficient but go more carbs pre-workout.
[quote]Boflex wrote:
I’m okay w/ increasing the carbs a bit if there low G.I. (e.g. oatmeal…) Where do you think they need to be increased?
[/quote]
Do you know that insulin response is blunted during training, which makes it silly to worry about consuming high GI/II carbs during a workout?[/quote]
yes insulin is blunted during your workout, therefore you should eat that banana post workout to raise your insulin and then either drink your higher carb protein shake or get a similar meal within the anabolic window. To understand this more check out this book " Nutrient Timing" by John Ivy PhD. & Robert Portman PhD. Great book and will hopefully enlighten you.
It’s not all about spiking insulin. Having high gi carbs pre gives most people a greater pump. So, even though insulin isn’t spiked the blood flow is improved which helps nutrient delivery. This is just my opinion.
We can also start arguing about gh release post workout and whether or not to have high gh carbs post w.o.