Questions About Peri-Workout Nutrition

Training
901

CT…
I know you talk alot about spiking the insulin and have carbs right before the workout more than after…

I was a a chfa show in toronto today and personally talk to Sam Grassi (greens + guy) about this topic and then Brad King. Im sure you know them. They BOTH said to have only a little protein before the workout and NOT to have carbs. thye boht said have the carbs after the workout.

If i can rmeebr there reason was because you want to deplete the glucose stores so your bosy can burn the fat instead of flucose first. Something like that. But anyways ya they both said to have the high glycemic carbs after my workout. Doesnt matter if im trying to bulk up or lose fat. What do you say? And whats your theory on spike the insulin BEFORE, which is against both of these huge experts.

902

[quote]Ocelot82 wrote:

Ya it really sucks. It’s a catch 22. I know if I go puke and come back the workout is on like donkey kong, but if I do I waste 2 servings of Surge Workout Fuel and 2 servings of Surge Recovery that I don’t have to waste like that. WTF do you do in that situation?
[/quote]

Maybe follow the protocol and take 2 scoops of each rather 2 servings?

903

[quote]Cockney Blue wrote:
OK sorry if a similar question has already been asked but I am not reading 35 pages.

I am currently trying to bulk up to compete in higher weight classes (fed up with being the tall skinny guy in the division.) I have put on 10 kilos over the last year without apreciably increasing my BF.

My question is how much difference the minutae makes.

I work out hard 6 days a week (3 days lifting 3 days BJJ and Standup) and I eat pretty clean. I have to work hard to keep the calories up where I want them but I get most of them from food that I cook myself from raw ingredients.

My current Peri-Workout nutrition is to drink a caffine drink over the 20 mins before my workout then drink 500ml of water with 15g of whey and 30g of carbs (gatorade powder) during my workout and another the same straight after with 5g of creatine added.

I am in Mexico so it is hard to lay my hands on supplements and prices can be steep. Would it make a huge difference to me to be following the protocol you lay out more closely or would I be better served spending the money on food.

Also, are there any slight tweaks I could make at low cost that would make a difference?

Thanks![/quote]

You take the time to write all that expecting to get your questions answered, but refuse to read or even skim the thread first?

904

[quote]DK wrote:
Maybe minutia CT, but the +60 is supposed to be 12g CH? I thought I was reading 20g CH was the proper amount? That’s what I have been doing.[/quote]

I noticed and am curious about that discrepancy, too.

905

[quote]C-Bear wrote:
Maybe follow the protocol and take 2 scoops of each rather 2 servings?
[/quote]

Nah I messed up there, I take 2 scoops of each, not 2 servings. I stand corrected.

906

Just thought I’d put this out there. I use about 3 oz of water for 2 scoops of Surge WOF and about 4 oz for Surge recovery. It’s pretty thick so i usually use an extra oz of water to get the leftovers out of the shaker cup

907

[quote]C-Bear wrote:
Cockney Blue wrote:
OK sorry if a similar question has already been asked but I am not reading 35 pages.

I am currently trying to bulk up to compete in higher weight classes (fed up with being the tall skinny guy in the division.) I have put on 10 kilos over the last year without apreciably increasing my BF.

My question is how much difference the minutae makes.

I work out hard 6 days a week (3 days lifting 3 days BJJ and Standup) and I eat pretty clean. I have to work hard to keep the calories up where I want them but I get most of them from food that I cook myself from raw ingredients.

My current Peri-Workout nutrition is to drink a caffine drink over the 20 mins before my workout then drink 500ml of water with 15g of whey and 30g of carbs (gatorade powder) during my workout and another the same straight after with 5g of creatine added.

I am in Mexico so it is hard to lay my hands on supplements and prices can be steep. Would it make a huge difference to me to be following the protocol you lay out more closely or would I be better served spending the money on food.

Also, are there any slight tweaks I could make at low cost that would make a difference?

Thanks!

You take the time to write all that expecting to get your questions answered, but refuse to read or even skim the thread first?
[/quote]

I have skimmed the 35+ pages but couldn’t find a similar post. That is why I asked the question, I also appologised as I realise that in skimming the 35+ pages I might have missed someone posting something similar. I do realise that I didn’t phrase that very well in the first post.

Thank you for taking the time out of your busy schedule to pull me up on that!

908

[quote]PonceDeLeon wrote:
MAF14 wrote:

concerning the waxy maize, its been said a couple times that it pretty much sucks (unless you’re using the Vitargo kind). you would be better off with dextrose

Not necessarily true. A lot of folks confirm that waxy maize does not cause bloating, which is huge for many of us that down so much fluid around the workout window.
[/quote]

Hmm, just did a little investigating. Seems there was a study published in “Nutrition Research” recently. Among other things they found that: “Compared to maltodextrin-sucrose mixture, waxy maize starch led to lower 4-hour glucose and insulin responses (P < .001)”

Guess i should just go with dextrose/maltodextrin then.

909

Coach,

Since implementing this protocol for about 2 months I have seemed to gain a bit of fat around my midsection. I’ve started your war room strategies for destroying fat and it doesn’t seem like much has happened these past two weeks. I don’t know what’s happening. I used to be pretty clearly defined.

910

[quote]mmafan wrote:
Coach,

Since implementing this protocol for about 2 months I have seemed to gain a bit of fat around my midsection. I’ve started your war room strategies for destroying fat and it doesn’t seem like much has happened these past two weeks. I don’t know what’s happening. I used to be pretty clearly defined.[/quote]

either way, nobody is inventing the wheel once again, if you gained fat u ate to much calories, as simple as it is dude

911

Hi Coach,

If I have to choose between adding Surge Workout Fuel and Surge Recovery to my diet, which should I choose? (Goal is hypertrophy.)

Thanks,
Marvs

912

CT,

from what ive gathered so far, i was thinking:

-60 min: Alpha-GPC
-30 min: 2 scoops Surge Workout Fuel
-15 min: 2 scoops Surge Recovery
During: 1 scoop Surge Recovery
+15 min: Whey? (rely on what ive got until MAG-10 and/or Anaconda come out)
+90 min: Metabolic Drive, or solid meal?

im looking to add some size, and definitely strength. 8 months into Wendler’s 5/3/1.

something that i am concerned about is the timing of the protocol. i get home from work, have dinner shortly after, and about an hour and a half later head to the gym. with traffic and train and everything, my commute to work is about 1:15 each way, which i mention only to illustrate that i really do not have anywhere else during my day to put my workout.

even “waking up early” would not be anything near practical as i would be then getting up before 4am to follow the protocol, get to the gym, get home to start getting ready for work at my normal 6:30am.

also, i DID see your comment earlier in this thread about increasing the protocol during deload, but in the interests of making the protocol more affordable without bastardizing it, could the supercompensation during deload happen well enough from adequate food and rest?

my thinking is that the liquid supps in the protocol are so very important because of their digestion times around the workouts. but during a deload where the workouts are essentially easy, heck, sometimes i just take a week off, i am thinking that precise digestion around a workout isnt necessary.

to summarize, id like your thoughts on:

  1. how this protocol is affected by eating dinner, the solid meal, 1.5-2hrs before i hit the gym
  2. my thoughts on not using the protocol during the deload

FWIW, i did read this thread in its entirety, and in fact edited my post after i found the answers to two of my questions. i did not see the above addressed specifically though.

Thanks CT!

913

Hi Christian,

I know you are busy, so this may have gotten missed. I was wondering if you would recommend the protocol dosages the same for women. Specifically, I’m 5’9" and 150lbs, and 13.5% body fat. My goal is to gain more muscle, just curious if there are amounts specific for women.

Thanks for your time!

914

CT,

What are your thoughts on palatinose supplementation for breakfast alongside veg and protein?

Secondly, I’ve managed to procure some reasonable priced Surge Workout Fuel in the UK. How would you recommend that I use it alongside whey concentrate protein, dextrose and palatinose, considering your relatively recent change in workout nutrition protocol?

915

[quote]Christian Thibaudeau wrote:
OdinsMissingEye wrote:
Pretty sure the optimum protocol minus Anaconda is as follows:

-90 2 caps Alpha-GPC
-45 2 FINiBAR
-30 2 Scoops Surge Workout Fuel
-15 2 Scoops Surge Recovery (still not sure if this is 2 scoops or 2 servings)
During Workout sip on 20g CH
+60 12g CH
+90 Solid meal

Yes, that’s it.

[/quote]

Would the protocol change at all under different conditions (length of the workout, etc) or is it set in stone? For example, would a workout lasting just under two hours benefit from additional carbs along with the 20g CH? Would a short metabolic workout (30min?) require a smaller protocol or otherwise different? Would any details change in a fat loss phase, or would all the changes happen during the rest of the day (no carbs outside the PWO protocol, etc).

Thanks,
Bartek

916

CT, What would the dosage be for someone who is about 210Ib at about 10% body fat, for Flameout and Fatty Acid Capsules from Biotest.

Thanks

Rich

917

rich,

those answers can definitely be found on the label. take at least 4 Flameout caps/day if you choose to use that supplement. upper levels have been discussed as far as taking more than that, but i dont recall the info. im also unaware of time of day affecting dosage, so in other words, id doesnt really have anything to do with peri-workout nutrition.

918

[quote]rich2323 wrote:
CT, What would the dosage be for someone who is about 210Ib at about 10% body fat, for Flameout and Fatty Acid Capsules from Biotest.

Thanks

Rich[/quote]

It depends on your needs. When Flameout was not around I used to recommend 1g of fish oil per percent of bodyweight. So at 10% body fat I would start with 10g of regular fish oil which comes up to 5g of Flameout because it’s more concentrated so 4-5 caps.

EFAs would be at anywhere between 0.5 and 1.0 the dose of fish oil.

919

Does anyone know how much faster the absorbtion of CH is to WH?..thanks

920

nevermind…found it…