Questions About Peri-Workout Nutrition

Training
761

Thanks for the pointer and I looked through that thread but specifically the nutrition looks geared towards mass building protocols. For example something like the following:

W - 40 = 2 Finibars
W - 30 = 2 scoops Surge Workout Fuel
W - 15 = 2 scoops Surge Recovery
During workout (early half) = 1 FINiBAR
During workout (later half) = 1 scoop Surge Workout Fuel
W + 15 = Grow! Whey 2 scoops
W + 90 minutes = Grow! Whey 2 scoops

Maybe I wasn’t being specific enough but there is no way I can take that much Surge Recovery without puking on a crossfit style workout. Now I didn’t pick crossfit and frankly have mixed feelings but the sessions are free and I have the added incentive of beating big brother.

So any modifications to the following using something lighter. Surge WF is not a problem for me and neither are BCAA’s or Leucine and I can do one scoop of Surge Recovery 1/2 hour before but any closer and I’m gone.

Any Suggestions?

Thanks.

762

If you have seen CT’s I, Bodybuilder video, you will know his opinion of Crossfit. :stuck_out_tongue:

As for your stomach problems, I think CT answered that a few posts before on this page.

763

What would be your opinion on using the protocol in-season with only two strength training sessions a week?

Should I save it for the off-season where I would have three or four longer strength sessions?

764

[quote]GusBus07 wrote:
What would be your opinion on using the protocol in-season with only two strength training sessions a week?

Should I save it for the off-season where I would have three or four longer strength sessions?[/quote]

I am not CT but I would use them on both of your strength training sessions in-season for recovery. I would try to shoot for 2-3 times a week on your off-season as well.

765

[quote]prasithg wrote:
Thanks for the pointer and I looked through that thread but specifically the nutrition looks geared towards mass building protocols. For example something like the following:

W - 40 = 2 Finibars
W - 30 = 2 scoops Surge Workout Fuel
W - 15 = 2 scoops Surge Recovery
During workout (early half) = 1 FINiBAR
During workout (later half) = 1 scoop Surge Workout Fuel
W + 15 = Grow! Whey 2 scoops
W + 90 minutes = Grow! Whey 2 scoops

Maybe I wasn’t being specific enough but there is no way I can take that much Surge Recovery without puking on a crossfit style workout. Now I didn’t pick crossfit and frankly have mixed feelings but the sessions are free and I have the added incentive of beating big brother.

So any modifications to the following using something lighter. Surge WF is not a problem for me and neither are BCAA’s or Leucine and I can do one scoop of Surge Recovery 1/2 hour before but any closer and I’m gone.

Any Suggestions?

Thanks.[/quote]

What flavor are you using? The raspberry goes down like kool aid for me…

766

[quote]prasithg wrote:
Thanks for the pointer and I looked through that thread but specifically the nutrition looks geared towards mass building protocols. For example something like the following:

W - 40 = 2 Finibars
W - 30 = 2 scoops Surge Workout Fuel
W - 15 = 2 scoops Surge Recovery
During workout (early half) = 1 FINiBAR
During workout (later half) = 1 scoop Surge Workout Fuel
W + 15 = Grow! Whey 2 scoops
W + 90 minutes = Grow! Whey 2 scoops

Maybe I wasn’t being specific enough but there is no way I can take that much Surge Recovery without puking on a crossfit style workout. Now I didn’t pick crossfit and frankly have mixed feelings but the sessions are free and I have the added incentive of beating big brother.

So any modifications to the following using something lighter. Surge WF is not a problem for me and neither are BCAA’s or Leucine and I can do one scoop of Surge Recovery 1/2 hour before but any closer and I’m gone.

Any Suggestions?

Thanks.[/quote]

Hi Coach,

So taking the suggestions from your Protein Pulsing Thread and then factoring in the fact that I will basically be doing a HIT style training program with CrossFit (yes I know it sucks). Would you think the following protocol would be reasonable?

W-40: .2g/kg BCAA + 5g Leucine
W-30: 1 scoop Surge Recovery
W-15: 1 scoop Surge Workout Fuel

During workout: 1 scoop Surge Workout Fuel

Post Workout: 2 scoops Surge Recovery

I can go crazy with whatever post workout but I find that I just can’t keep Surge Recovery or any protein drink/bars etc down if it is too close to the workout.

Thanks.

767

[quote]prasithg wrote:
prasithg wrote:
Thanks for the pointer and I looked through that thread but specifically the nutrition looks geared towards mass building protocols. For example something like the following:

W - 40 = 2 Finibars
W - 30 = 2 scoops Surge Workout Fuel
W - 15 = 2 scoops Surge Recovery
During workout (early half) = 1 FINiBAR
During workout (later half) = 1 scoop Surge Workout Fuel
W + 15 = Grow! Whey 2 scoops
W + 90 minutes = Grow! Whey 2 scoops

Maybe I wasn’t being specific enough but there is no way I can take that much Surge Recovery without puking on a crossfit style workout. Now I didn’t pick crossfit and frankly have mixed feelings but the sessions are free and I have the added incentive of beating big brother.

So any modifications to the following using something lighter. Surge WF is not a problem for me and neither are BCAA’s or Leucine and I can do one scoop of Surge Recovery 1/2 hour before but any closer and I’m gone.

Any Suggestions?

Thanks.

Hi Coach,

So taking the suggestions from your Protein Pulsing Thread and then factoring in the fact that I will basically be doing a HIT style training program with CrossFit (yes I know it sucks). Would you think the following protocol would be reasonable?

W-40: .2g/kg BCAA + 5g Leucine
W-30: 1 scoop Surge Recovery
W-15: 1 scoop Surge Workout Fuel

During workout: 1 scoop Surge Workout Fuel

Post Workout: 2 scoops Surge Recovery

I can go crazy with whatever post workout but I find that I just can’t keep Surge Recovery or any protein drink/bars etc down if it is too close to the workout.

Thanks.[/quote]

Will it work? Yes. Is it optimal? Far from it. You need to spike insulin right before the workout. Spiking it 30 minutes prior might lead to hypoglycemia during the workout.

And I don’t use carbs post-workout anymore… you just can’t spike insulin as much because of the elevated catecholamines… so the post-workout shake basically lose most of its anabolic properties

It is much better to have the carbs prior to the workout and protein during. If you are a wuss and can’t handle a high amount of carbs pre-workout and ABSOLUTELY have to have the SURGE RECOVERY after the workout, wait 30 minutes after the completion of the workout so that catecholamine levels go down which will allow for that anabolic insulin spike.

768

Coach, what about use of piracetam in addition to Alpha-GPC before workout? It it capable of providing additional neurological improvement and increasing strength and explosiveness?
Piracetam and alpha-gpc combo is said to be best nootropic combination…

769

[quote]Christian Thibaudeau wrote:
prasithg wrote:

Hi Coach,

So taking the suggestions from your Protein Pulsing Thread and then factoring in the fact that I will basically be doing a HIT style training program with CrossFit (yes I know it sucks). Would you think the following protocol would be reasonable?

W-40: .2g/kg BCAA + 5g Leucine
W-30: 1 scoop Surge Recovery
W-15: 1 scoop Surge Workout Fuel

During workout: 1 scoop Surge Workout Fuel

Post Workout: 2 scoops Surge Recovery

I can go crazy with whatever post workout but I find that I just can’t keep Surge Recovery or any protein drink/bars etc down if it is too close to the workout.

Thanks.

Will it work? Yes. Is it optimal? Far from it. You need to spike insulin right before the workout. Spiking it 30 minutes prior might lead to hypoglycemia during the workout.

And I don’t use carbs post-workout anymore… you just can’t spike insulin as much because of the elevated catecholamines… so the post-workout shake basically lose most of its anabolic properties

It is much better to have the carbs prior to the workout and protein during. If you are a wuss and can’t handle a high amount of carbs pre-workout and ABSOLUTELY have to have the SURGE RECOVERY after the workout, wait 30 minutes after the completion of the workout so that catecholamine levels go down which will allow for that anabolic insulin spike.[/quote]

Great thanks for the quick science lesson. So if I understand it correctly the goal is to have an insulin spike right before the workout and maintain it throughout. Then after the workout let it come back down to normal levels and then spike it again hence the 1/2 wait after the workout.

I am going to buy some pepto-pro (which barring availability of anaconda seems to be the most readily available hydrolyzed caseinate on the market) and see how my stomach reacts. I wish my stomach wasn’t as much of a wuss.

So with your suggestions would the following protocol be better?

W-40: .2g/kg BCAA + 5g Leucine
W-30: 1 scoop Surge Workout Fuel
W-15: 1 scoop Surge Recovery (or CH whichever my stomach takes better)

During Workout (CH mixed with lots of water)

1/2 Hr Post Workout: 1 Scoop Surge Recovery or would just Grow! Whey be better?

Couple of questions as I’m about to buy the supp’s and start next week.

Solid meal after workout? When is it optimal?
Do BCAA’s help during or after workout?
Use of Leucine in Post Workout drink?

Thanks so much coach.

770

[quote]prasithg wrote:

I am going to buy some pepto-pro (which barring availability of anaconda seems to be the most readily available hydrolyzed caseinate on the market) and see how my stomach reacts. I wish my stomach wasn’t as much of a wuss. [/quote]

Anaconda is FAR from only being casein hydrolysate. Heck, MAG-10 protein which will be Biotest’s CHY product is not only CHY!!!

Will it be released soon? I’ve seen the label in the office…

[quote]prasithg wrote:
So with your suggestions would the following protocol be better?

W-40: .2g/kg BCAA + 5g Leucine
W-30: 1 scoop Surge Workout Fuel
W-15: 1 scoop Surge Recovery (or CH whichever my stomach takes better)

During Workout (CH mixed with lots of water)

1/2 Hr Post Workout: 1 Scoop Surge Recovery or would just Grow! Whey be better?[/quote]

I’d go with 2 scoops of workout fuel, especially if you are only using 1 scoop of Recovery prior to the workout.

As for 1/2 hour after… with the protocol you have, have SURGE RECOVERY if you workout was high volume and whey (preferably MAG-10 protein) if the volume was low.

[quote]prasithg wrote:
Couple of questions as I’m about to buy the supp’s and start next week.

Solid meal after workout? When is it optimal?
Do BCAA’s help during or after workout?
Use of Leucine in Post Workout drink?

Thanks so much coach. [/quote]

  1. 90 minutes pot-workout
  2. Somewhat during, but it’s mostly from the leucine
  3. Yes
771

Coach Thibaudeau,

Would it be adviasable to add Power Drive to the new protocol stack? If so, when would be the best time to take it?

Thanks.

772

[quote]Adam Schussler wrote:
Coach Thibaudeau,

Would it be adviasable to add Power Drive to the new protocol stack? If so, when would be the best time to take it?

Thanks.[/quote]

The best time to add it is POST workout. Power Drive is more effective to improve CNS recovery than it is to improve focus.

773

CT, for someone like me who is waiting for the I,bodybuilder program to released before I use the protocol and is only relying on solid food until then, how would you recommend to space out my pre and post workout meals to maximize anabolism? So basically, how much time prior to my workout should I have my pre-workout meal and how long after should I have my post-workout meal.

Also I have this protein bar, and in the ingredients it says it has a blend of soy protein isolate, whey protein concentrate, and whey protein hydrolysate. Do you think it would be effective to eat this during my workout since it has hydrolysate in it? I’m just trying to what I can until I get the protocol.

774

[quote]Christian Thibaudeau wrote:
skizac wrote:
I’ve been following the full protocol given on the first page of this thread for the past two weeks. Every single time I slug down the SURGE Workout Fuel, I start getting nauseous. And then the SURGE Recovery makes it even worse. I need to lay down once I get to the gym for 15 minutes before I can start my workout because I feel so queasy.

Why is this happening? What can I do to fix it?

Some have reported that effect, could be from using too much fluids.

Another possibility is that your body is overproducing insulin, try reducing the SURGE RECOVERY by half to see how you react.[/quote]

I cut the SURGE Recovery and water in half, but it wasn’t enough, so I cut the SURGE Workout Fuel in half as well. One thing I forgot to mention is that I was feeling sluggish at the beginning of my workouts. Now, I don’t feel nauseous, and I feel energetic instead of sluggish.

Is it possible that I’m too insulin sensitive? Is there such a thing? My diet is super clean 100% of the time, and I take about 6 Tbsp of cinnamon per day. It seems strange that at 248 pounds and fairly lean, I can’t handle the amounts of supplements prescribed in the protocol.

Thanks!

775

Thibs,

what supplements are you taking right now? I’m short of making good deals with Biotest, but in my list I would use almost every supplement the company produces. So I would like to know if this sounds right:

In my stack:
Alpha-GPC: periworkout protocol.
FINiBAR: periworkout protocol.
Flameout: as part or my diet.
Superfood: as part of my diet.
Grow! Whey: will be using periworkout while waiting for MAG-10 protein, as well as for pulsing.
L-Leucine: will use for pulsing.
Metabolic Drive low carb: as meal replacement.
Power Drive: post-workout.
Receptormax.
Z-12 and ZMA: for sleeping issues.

Out of my stack:
Aplha Male: don’t think I need it (20 y/o).
Carbolin 19: don’t think I need it.
TRIBEX: don’t think I need it.
BCAA’s: think it’ll be redundant to use it with Surge Workout Fuel in the protocol.
Beta-7: will already be using Surge Workout Fuel.
Creatine: will be using Surge Workout Fuel.
Curcumin 500: don’t think I have joint issues.
Rhodiola rosea: already using Alpha GPC and Power Drive.

Obviously this is just ideal, because the expenditures would be quite high. But I’ll be performing an economical activity that can allow this to be possible. Which aspects of the stack do you think are flawed?

776

[quote]MEYMZ wrote:
Thibs,

what supplements are you taking right now? I’m short of making good deals with Biotest, but in my list I would use almost every supplement the company produces. So I would like to know if this sounds right:

In my stack:
Alpha-GPC: periworkout protocol.
FINiBAR: periworkout protocol.
Flameout: as part or my diet.
Superfood: as part of my diet.
Grow! Whey: will be using periworkout while waiting for MAG-10 protein, as well as for pulsing.
L-Leucine: will use for pulsing.
Metabolic Drive low carb: as meal replacement.
Power Drive: post-workout.
Receptormax.
Z-12 and ZMA: for sleeping issues.

Out of my stack:
Aplha Male: don’t think I need it (20 y/o).
Carbolin 19: don’t think I need it.
TRIBEX: don’t think I need it.
BCAA’s: think it’ll be redundant to use it with Surge Workout Fuel in the protocol.
Beta-7: will already be using Surge Workout Fuel.
Creatine: will be using Surge Workout Fuel.
Curcumin 500: don’t think I have joint issues.
Rhodiola rosea: already using Alpha GPC and Power Drive.

Obviously this is just ideal, because the expenditures would be quite high. But I’ll be performing an economical activity that can allow this to be possible. Which aspects of the stack do you think are flawed?
[/quote]

I am not Thib but Surge Workout Fuel doesnt replace creatine…

Creatine should probably be among the first supplements you consider using considering the effectivness/cost ratio…

Just my 2 cents.

777

[quote]zraw wrote:

I am not Thib but Surge Workout Fuel doesnt replace creatine…

Creatine should probably be among the first supplements you consider using considering the effectivness/cost ratio…

Just my 2 cents.
[/quote]

thanks man, I think your point is valid but I’m in the quest of finding the line between a fully effective stack and “too much”.

778

Hi coach,

I’m currently following a fat-adaptation diet for two to three weeks (depending on how my body will react) before jumping on a low carbs except for peri workout approach. (I’m 6’2, 200 lbs, about 13% bodyfat, most of the fat concentrated in the belly and love handles area, even if it’s not shocking).

Do you think that it could be acceptable to replace the finibar with some junk/sugary foods in the protocol? For example, would eating a bowl of cereal or donuts or bananas about an hour before the training be ok? My trainings are often in the evenings and are constituted of hard wrestling or weightlifting… what do you think? I REALLY like sugary foods and I was wondering if I could introduce them in my diet this way… Maybe I should wait for the day off to have some cheat meals, but then, since you said that most of it will be stored within four hours, I’m a bit scared. How should I see it?

Thanks for your time.

779

[quote]gyakujujijime wrote:
Do you think that it could be acceptable to replace the finibar with some junk/sugary foods in the protocol? For example, would eating a bowl of cereal or donuts or bananas about an hour before the training be ok? My trainings are often in the evenings and are constituted of hard wrestling or weightlifting… what do you think? I REALLY like sugary foods and I was wondering if I could introduce them in my diet this way… Maybe I should wait for the day off to have some cheat meals, but then, since you said that most of it will be stored within four hours, I’m a bit scared. How should I see it?

Thanks for your time.[/quote]

Not a chance in hell. FINiBARS are NOT fast absorbed carbs. In fact rige oligodextrin and palatinose (the main carbs in the bar) provide for a very steady insulin level whereas sugary foods lead to a spike. If you have a spike of insulin 45 minutes prior to your training, you might very well bonk during our workout.

Junk carbs do not have their place in an athlete’s diet. I feel your pain, I was a sugar bug myself. But you’ll get over it.

780

Coach

i believe I understand to use 1 of everything for the protocol when using the Get Jacked program

Do i get rid of all the glutamine at this time?

Since I have a ton of BCAA’s I think I saw just add them 30 minutes before since I have them?

What about weeks 5-8 where the volume is up would I go to the regular protocol for that phase if fat loss is doing well?

Last one to include or not to include a Finibar Preworkout on this plan? On two posts one says one thing and the other (the one you used with DAFreak) did not use Finibars?

Thanks