Workout-Based Shakes

Diet and Nutrition
1

I’ve used Surge for years (with free shipping!) and loved it, but I’ve recently moved and can’t afford the shipping costs. However, I now have virtually unlimited sources of the following:

-Whey protein
-BCAA
-Maltodextrin
-Creatine

I’ve been toying with varying mixtures and dosages of them trying to find the “optimal” mixture. I like the idea of three (3) shakes; pre, during, and post.

CT recommends 5g creatine both pre and post. So that’s a given

Obviously, I use high-dose BCAA (40-50g). But how should I break this amount up? What would you do?

Maltodextrin amounts vary according with current training phases. Usually 50-100g. But how should I break up this amount? How would you?

I’ve been using 20g whey protein with all three shakes. However, I’m thinking that drinking protein alone pre-workout may lead to conversion to glucose? What say you?

What’s your ideas on “ideal” workout shakes using the above four ingredients for gaining mass while on a bodybuilding-type program?

BTW, I tend to eat high-carb with first solid meal PWO only, every other meal is fairly low-carb.

2

After some thinking I’ve decided that the BCAA’s are better with the pre and during workout shakes. Post workout is better left to the whey protein.

With this in mind I feel that the bulk of the whey should be used during and especially post, not pre. ie:

Pre: 20g BCAA
During: 20-30g BCAA, 20g whey
Post: 40g whey

Now, should the Malto be evenly divided between the during and post shakes, or taken all with the post shake? Probably all post until I get past the 75g mark, then add some to the during shake?