So im new to the site, been doing my reading in the beginners section and am learning
alot. Worked out my RMR x activity factor + exercise + thermic effect of food etc. +
got the workout plan WS4SB vol. 3 sorted.
Diet is pretty much sorted but need help with pre and post workout nutrition.
I read the excellent article on ‘Solving the post workout puzzle’
and I worked out i need roughly 73g of carbs and 36g of protein, which i would get
through dextrose and whey.
From that article it seems both L Leucine and BCAA are very important so how much should i have of each in my pwo shake??? Also i got a ton of Creatine monohydrate, should i put some
of that in there as well???
Add 5g of leucine post and 5-8g of the creatine pre, post, or both if you like, as for the bcaas your whey should have enough bcaas included in it. Most brands have extra bcaas in their whey
Bottom line: don’t overthink it. WS4SB has worked great for many many athletes, so as long as you’re getting in your calories and working your ass off in the gym, you should be good to go, even without leucine and BCAAs.
[quote]jo3 wrote:
Bottom line: don’t overthink it. WS4SB has worked great for many many athletes, so as long as you’re getting in your calories and working your ass off in the gym, you should be good to go, even without leucine and BCAAs.[/quote]
AS far as creatine goes I would have to disagree with cutthoat : I remember seeing an article posted on this sight a few months ago (maybe more:I might have read it in the archives) but it basically said that 3 grams for the normal person is enough as long as your diet contains some creatine in it itself which it should have if what you are planning is in reasonable order.
I remember this only because it allowed me to only use roughly half of a scoop fo my current creatine (saves me $ without a feeling of guilt). Also, note that roughly 25% of individuals do not really see any benefit from creatine . . . something with your body already producing max amounts or something like (dont quote me on that).