Questions About Peri-Workout Nutrition

Training
921

It was my understanding that Flameout was about 1.4g per capsule. And regular fish oil (omega-3) was about 1g per tsp which equals about 5ml.

Is Flameout actually 1.0g per capsule?

Thanks for the help

Rich

922

[quote]rich2323 wrote:
It was my understanding that Flameout was about 1.4g per capsule. And regular fish oil (omega-3) was about 1g per tsp which equals about 5ml.

Is Flameout actually 1.0g per capsule?

Thanks for the help

Rich[/quote]

Per the label, for a serving size of 4 capsules, Total free-fatty acids = 4,625 mg

923

To what degree are caffeineā€™s effects on insulin ā€œdose dependentā€?
Does a green tea(30 mg) have less of an effect than coffee(100 mg)?

924

Hi Thibs,

What are your thoughts on Fenugreek 90 mins pre workout to increase insulin sensitivty?

925

[quote]BiP wrote:
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, thatā€™s it.

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[/quote]

CT would be the best person to answer this, but personally if I were trying to lose body fat Iā€™d probably only take 1 FINiBAR and maybe only 1 scoop of Surge WOF. For shorter workouts you probably could also get by with just one FINiBAR.

926

When talking about timing for Peri-Workout Nutritionā€¦

Say 6:00-6:30 I do foamrolling, stretching, and mobiltiy workā€¦
Should my pre start right then, as in the workout starts when I pick up the weights
Or should I start my pre before before the warmup?

For example,

I leave work at 5:30, and get to the gym at 6, foam roll, stretch, mobility exercises, then start lifting at 6:30, finish around 7:30-7:45.

Would I start with the Alpha GPC 90 mins out from 6, or from 6:30. I know this may be a little anal, just trying to figure it out because it seems that the timing is important here.

927

[quote]Ocelot82 wrote:
Ya it really sucks. Itā€™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 donā€™t have to waste like that. WTF do you do in that situation?
[/quote]

The problem probably starts because your stomach acid becomes diluted from too much liquid. This is kind of a snowballing effect, because low levels of stomach acid causes the release of gastrin, which slows down the emptying of the stomach. Too much liquid in the stomach causes nausea.

Theoretically if you take HCL + pepsin, you should release less gastrin so your stomach should empty faster. This may help you avoid the critical point where you feel nausea.

928

[quote]gabex wrote:
When talking about timing for Peri-Workout Nutritionā€¦

Say 6:00-6:30 I do foamrolling, stretching, and mobiltiy workā€¦
Should my pre start right then, as in the workout starts when I pick up the weights
Or should I start my pre before before the warmup?

For example,

I leave work at 5:30, and get to the gym at 6, foam roll, stretch, mobility exercises, then start lifting at 6:30, finish around 7:30-7:45.

Would I start with the Alpha GPC 90 mins out from 6, or from 6:30. I know this may be a little anal, just trying to figure it out because it seems that the timing is important here.[/quote]

I think I found the answer, although not directly, that I should consider the start of my workout when I pick up the weights.

Futhermore, after reading this entire thread (reading, and skimming), I want to say thanks to CT for putting up with a lot of

  1. redundant questions
  2. stupid questions
  3. people not reading

Maybe a suggestion should be that page 1 should be edited to show the ā€œOptimal Approachā€, and the 1-2 very slightly modified approaches, and make it known there is no poor man version or a bastardized versionā€¦ just try something else.

929

Hey Coach,

i am about to start your destroying fat program, and as far as the periworkout protocol for training sessions, i cant decide which would be more benificial on HEAVY LIFTING DAYS

-90-Alpha-GPC
-45-1 Finibar
-30-1 scoop SWF
-15-1 scoop SR
during- 1 scoop Workout Fuel + 20g WH + 5 g Leucine
+60- 20 g WH+ 5 g leucine

or should it be

-90-Alpha-GPC
-30-2 scoops SWF
-15-2 scoops SR
-during- 1 scoop Workout Fuel + 20g WH + 5 g leucine
+60- 20g WH + 5g Leucine

i was wondering is the best considering the program is designed for fatloss. also, what type of peri-workout nutrition should be used on the Lactate Circuit workouts? the same? and if i do 30 min of SS cardio, should the 20 g WH come 60 min after the cardio, or 60 min after the weights?

thanks alot for any response!

Thanks alot for any response

930

also, i am zero carbs rest of day. (at around 11-12 percent bodyfat)

oh and sorry didnt mean to type that last thing twice

931

Thanks for that quick response the other day. I had 2 quick questions about peri-workout protein.

Does the protein in Surge Recovery (whey hydrolysate) digest more quicky than the protein in Grow! Whey (whey concentrate)? I was thinking about spiking Grow! Whey with L-Leucine, creatine, and either dextrose or a high GI fruit, and maybe a bit of a mineral complex and Superfood.

Does Casein Hydrolysate digest more quickly than both of these whey proteins? If so, where might you recommend I order that casein hydrolysate? I donā€™t see any around here and the only others Iā€™ve found are questionable suppliers and expensive as hell.

932

[quote]toots27mkc wrote:
Thanks for that quick response the other day. I had 2 quick questions about peri-workout protein.

Does the protein in Surge Recovery (whey hydrolysate) digest more quicky than the protein in Grow! Whey (whey concentrate)? I was thinking about spiking Grow! Whey with L-Leucine, creatine, and either dextrose or a high GI fruit, and maybe a bit of a mineral complex and Superfood.

Does Casein Hydrolysate digest more quickly than both of these whey proteins? If so, where might you recommend I order that casein hydrolysate? I donā€™t see any around here and the only others Iā€™ve found are questionable suppliers and expensive as hell.[/quote]

WHY=faster than WPC
CHY=faster than WHY

You can get CHY from lots of places, google PeptoPro

933

[quote]toots27mkc wrote:
Thanks for that quick response the other day. I had 2 quick questions about peri-workout protein.

Does the protein in Surge Recovery (whey hydrolysate) digest more quicky than the protein in Grow! Whey (whey concentrate)? I was thinking about spiking Grow! Whey with L-Leucine, creatine, and either dextrose or a high GI fruit, and maybe a bit of a mineral complex and Superfood.

Does Casein Hydrolysate digest more quickly than both of these whey proteins? If so, where might you recommend I order that casein hydrolysate? I donā€™t see any around here and the only others Iā€™ve found are questionable suppliers and expensive as hell.[/quote]

Casein hydrolysate (which will be in both MAG-10 and ANACONDA) is the fastest absorbed protein, it even hits the bloostream faster than amino acids and BCAAs. It is thus ideal for during the workout and for pulsing throughout the day.

Whey hydrolysate (which is in SURGE RECOVERY) is slightly slower than CHY, but still pretty darn fast and it is thus also usable for during the workout and pulsing purposes, but it would be my second choice.

Whey concentrate (which is in Grow! protein) is much slower than those previous 2, but faster than regular casein. It is very high in active microfraction like lactoferrin, which have a lot of positive impact on the immune system. I would recommend one concentrate shake per day to get those MF.

Miscellar casein (which is in LOW CARBS Metabolic Drive) is a slow digested protein which provides a steady influx of amino acids into the blood. Not good for anabolism (peaks and valleys are required to maximize the anabolic response, not a steady level) but great for preventing catabolism. Iā€™d recommend one such shake per day, before bed.

934

Man I hope MAG-10 comes out soon. The casein hydrolysate I use now tastes like vomit and I really donā€™t want to buy more. =(

935

-90 2 caps Alpha-GPC
-45 2 FINiBAR
-30 2 Scoops Surge Workout Fuel
-15 2 Scoops Surge Recovery
During Workout sip on 20g CH
+60 12g CH
+90 Solid meal

Yes, thatā€™s it.
Youā€™ve stated that this is the optimal protocol. I donā€™t have CH so currently I am drinking 1 scoop Surge Recovery during and then +15 Grow! Whey + 90 Grow! Whey +120 a solid meal.

Though this isnā€™t optimal because I am Anaconda Deficientā€¦ would you change anything? What does a good postworkout meal look like after following this?

936

Hey Coach

Donā€™t know if this question has been answered in a previous post, but what protocol would you recommend in a deload phase?

937

[quote]Ksparx wrote:
Hey Coach

Donā€™t know if this question has been answered in a previous post, but what protocol would you recommend in a deload phase?[/quote]

It has been covered. Change nothing. You need the calories to recover and try to take advantage of supercompensation.

938

[quote]gabex wrote:
Ksparx wrote:
Hey Coach

Donā€™t know if this question has been answered in a previous post, but what protocol would you recommend in a deload phase?

It has been covered. Change nothing. You need the calories to recover and try to take advantage of supercompensation.[/quote]

Correct, if anything INCREASE the portions during a deload.

939

[quote]Christian Thibaudeau wrote:
gabex wrote:
Ksparx wrote:
Hey Coach

Donā€™t know if this question has been answered in a previous post, but what protocol would you recommend in a deload phase?

It has been covered. Change nothing. You need the calories to recover and try to take advantage of supercompensation.

Correct, if anything INCREASE the portions during a deload.[/quote]

IMO itā€™s way better to INCREASE portions of the protocol i a deloading phase. I personally do a deloading week every fifth week.
The main goal of this week is supercompensation. Which just wonā€™t occur if you cut back on nutrient intake/protocol portions.

I add ā€œ1ā€ of everything: 3 Finibars instead of 2, 3 scoops SWF instead of 2, 3 scoops of SR instead of 2, 30g of hydrolized casein during workouts instead of 20g, etc.

Iā€™m very happy with results and experienced a boost in both strenght and bodyweight in these phases.

940

Hey CT, would I use the same amount of WH that I would with CHā€¦during the workout and with the pulses?

thanks