El Tigre,
I told Bobo da Clown that he could take his red nose and orange 'fro to the grocery store to pick up some Gatorade powder because he didn’t have any extra Maltodextrin on him. Now that Monty has helped fill in the gap as to where he (and you) can find it, that should help immensely.
The added carbs during and after training will be the optimal time to get those extra carbs in. Trying to get that many kcals and carbs in is difficult, and this time of the day is primetime for 'em, baby.
The Maltodextrin should be mixed in with the Surge, not separate, and the servings should be split into two–one during and one after training.
As far as how much water, the rule of a 7-10% solution should be maintained. So, three scoops of Surge is about 135g, I believe, add in the Maltodexrin–another 50g–as well as 5g of creatine, and you’ve got about 190-200g of powder in there. Wow!
That means that you’d be looking at anywhere from 2000-2800mL for the entire enchilada!
Ahhhhh yes,
that was my next question concerning the gatorade and malto. I was wondering if you added the malto also. THANK GOD NOT! Cause I was gonna think that that would be a TON to take in…haha. I think I am going to try to find some extra malto somewhere. I am thinking maybe my local Vitamin World might carry it?? I’ve been “tweaking” my diet for the past few months as I am trying to reach the “holy grail” of 200 lbs, albeit I am trying to do it as “cleanly” as possible and I think the added malto or gatorade with some creatine will help me attain some quality mass. As of right now I am taking in around 4100 cals on training days. I am thinking that I might want to start upping my total cals in small increments…say 250 per week and see how it goes. I think by adding some gatorade (or malto when I can get my hands on it)…will help boost up my cals. And since I will be doing it as a during/post-workout drink, it will be taking advantage of that all important “anabolic window”.
So all in all…here is what I plan to do for my during/post-workout drink…2 scoops of Surge (16 oz of water) + Gatorade (how many scoops? 2?) and get some creatine and add the suggested amount of water to that. Should bode well I think
El Tigre,
Whether you opt for the Gatorade or the Maltodextrin, I’d suggest adding about 25g or so to the 2 scoops of Surge. This will bump the ratio up to about 3:1 carbs to protein–which can go as high as 4:1 for your purposes. Correct me if I’m wrong, but this would come out to about 70-75g of carbs (with the added Malto) and 25g of protein from Surge alone.
How much Gatorade? Well, Tigre, just add the necessary amount to get your 25g of carbs.
Split that serving into during and post-workout.
I am a little concerned about the water. JB has mentioned it time and again that the concentration of the solution needs to be 7-10%. This is consistent with the data from the literature for optimal gastric emptying.
Off hand, I believe two scoops of Surge is ~90g of powder. That alone would require between 1000-1300mL (i.e. 1L = 1000mL = 32oz.). Add in another 25g or so from the extra carbs, as well as 5-10g of creatine, and you’re looking at a max of 125g of total solute (i.e. powder) in the solution. This means that all together, you need to use anywhere from 1350-1930mL, give or take.
Thanks Timbonator,
I gots to get me some Malto. I have been rackin my brain as to what would be the easiest (and cleanest) way to get some added carbs in. And it seems that investing in some Malto would be the key!
Although I am only using 2 scoops of Surge (not 3)…I’ll add 50 grams of Malto and 5 grams of creatine and I should be good to go!
This malto should do the trick. Honestly i dont think the surge is getting to where it needs to go fast enough. The extra malto should help. 1L of water during is not bad at all, plus one after. I can handle that.