pre-workout shake, option 1 or 2?

[frankm007]

i've been taking a pre workout shake that contains;

strawberries
milk
orange juice
udos choice oil
and protein


i was wondering if perhaps it be smarter and more effective to remove all this fructose/lactose with dextrose!

dextrose
protein
oil (maybe even move this elsewhere)

have a post workout shake as a preworkout as well...suggestions?

[LAM]

stick with glucose based sugars. all the fructose is useless for training energy

[frankm007]

so your answer is, "yes, use dextrose for ur pre-workout shake" correct? :)

[LAM]

yes, the onset of exercise will blunt any sharp rise in insulin so you don't have to worry about glucose clearing and hypoglycemia...

[frankm007]

for my post shake im taking
1/3 cup pure dextrose (292 cals, 0g fat, 0g pro, 75g carbs)


i should probably consume just HALF for my pre- correct?

[LAM]

20 grams of whey and 30 grams of dextrose should be sufficient.

that's what I use and I can go a good hour no problem in the gym and I train at 4:30 am.

[NPursuit]

I would scrap the dextrose and use oats. I'm a big fan of low GI carbs though.

[frankm007]

hmm... option 1;

Pre Workout Shake
1 packet VPX Micellean MRP (276 cals, 2.2g fat, 45g pro, 22g carbs) [carbs from grains]
1 Tbsp udo's choice oil (135 cals, 14.5g fat, 0g pro, 0g carbs)
--------------------------------------------------------------
411 cals, 16.7g fat, 45g pro, 22g carbs

or option 2;

Pre Workout Shake
2 scoops optimum whey (220 cals, 4g fat, 44g pro, 4g carbs)
1 tsp unsweeted koolaid
(half of 1/3 cup) supplement direct pure dextrose (146 cals, 0g fat, 0g pro, 37.5g carbs)
1 Tbsp udo's choice oil (135 cals, 14.5g fat, 0g pro, 0g carbs)
--------------------------------------------------------------
501 cals, 18.5g fat, 44g pro, 41.5g carbs


LOL

[AJ_11]

I would use less protein, especially in option 2. you already unless you are spliting those up.

[bradley]

I would just mix up one shake and that contains ~35g of protein and ~75g of carbs, and drink 1/3 pre-workout and then the remaining 2/3 post workout.

A pre-workout shake should be relatively small, and IMO 40g of protein is too much.

[customizer]

here is an article relating, discussing the carbohydrates that can help
http://www.xtremeformulations.com/vendetta.html

[mstar]

for people trying to lose body fat but build/maintain muscle is it best not to have carbs? i train at night so i dnt want too much carbs!!

[bradley]

Originally posted by mstar
for people trying to lose body fat but build/maintain muscle is it best not to have carbs? i train at night so i dnt want too much carbs!!

Overall calorie balance will be the main determining factor as to whether you lose of gain weight, not the amount of carbs in your diet.

Yes you still need carbs pre/post workout regardless of when you train, and the reason being is that carbs will refill muscle glycogen and put the body back into an anabolic state.

[Manveet]

http://www.wannabebig.com/article.php?articleid=93&pageid=4


Lyle makes some good recomendations on the last page of that article.

[fitness queen]

For a girl wanting to gain more muscle
what should I do for a pre and post workout shakes; more portein and carbs... or just do the protein.
Am competiting in 8 weeks and need to keep the muscle that I have but keep the fat low

[the doc]

keep fat low yes but make sure you are getting enough EFAs

about 20 g pro / 30 g carbs or there about should be plenty

[chocko]

I'll second the vote for oats. I add at least 1/3 cup plain 1-minute oats to my shake to get some fiber, without it the gas etc is pretty bad. Everyone's different tho and u may not need the extra fiber...

Originally posted by NPursuit
I would scrap the dextrose and use oats. I'm a big fan of low GI carbs though.

[fitness queen]

SO should I keep a shake before workout and after and what about before bed... More muscle needed here, have you not seen those pro-fitness ladies