Pre Workout Drink?

[rbcjoker]

What do you take before your workout? I workout first thing in the morning, and usually eat a piece of fruit, a B complex vitamin, and well, I was looking for something to chug down that might give me some good energy for my workout. Any suggestions?

[Anthony]

Water.

[rookies]

coffee

[bubba booey]

I would suggest some whey protein before, or at least during the workout, as well.

[getfit]

coffee for me as well

[bdckr]

6g protein plus 35g carbs immediately before workout.

Science behind it here (http://ajpendo.physiology.org/cgi/content/full/281/2/E197).

Simplified explanation here (http://www.finertia.com/modules.php?name=News&file=article&sid=1&mode=thread&order=1&thold=0).

More than double the protein uptake compared to post-workout protein.

[Built]

6g protein plus 35g carbs immediately before workout.

Science behind it here (http://ajpendo.physiology.org/cgi/content/full/281/2/E197).

Simplified explanation here (http://www.finertia.com/modules.php?name=News&file=article&sid=1&mode=thread&order=1&thold=0).

More than double the protein uptake compared to post-workout protein.

Okay, slightly paraphrasing from the journal article...

The EAC (comment: essential amino acid-carbohydrate) consisted of 6 g of essential amino acids, in amounts designed to increase muscle free intracellular amino acid levels in proportion to their respective requirements for protein synthesis, and 35 g of sucrose in 500 ml of deionized-distilled water.

(comment: not sure why they'd use sucrose instead of dextrose. Perhaps half as much dextrose would work well, since sucrose is half dextrose, half fructose...)

The amounts of essential amino acids in a 500-ml bolus (comment: A bolus is a treatment given or a substance injected that occurs rapidly over a short period of time) EAC solution were (mg* and µmol, respectively)

histidine 0.65, 4.2;
isoleucine** 0.60, 4.6;
leucine** 1.12, 8.5;
lysine 0.93, 6.4;
methionine 0.19, 1.3;
phenylalanine 0.93, 5.6;
threonine 0.88, 7.4; and
valine** 0.7, 6.0.

* This was a mistake in the article - they meant g, not mg - the amounts of amino acids listed sum to 6g

**Indicates BCAA

Okay, if I'm not mistaken, this sounds like they're suggesting something like BCAAs with a weak dextrose solution (like, about 20g of dextrose since half the 35g of sucrose consists of dextrose molecules, and the fructose wouldn't do much for the muscle at this point) taken before training enhances muscle synthesis.

It does NOT sound like they're suggesting 6g of whey protein with 35g of dextrose.

Edit: okay, found it.

from http://www.scientificpsychic.com/fitness/aminoacids1.html

The amino acid profile of whey, by weight:
Arginine_________2.5
aspartic_acid___10.9
cysteine_________2.2
glutamic_acid___16.8
glycine__________2.2
histidine________2.0
isoleucine_______6.0
leucine__________9.5
lysine___________8.8
methionine_______1.9
phenylalanine____2.3
proline__________6.6
serine___________5.4
threonine________6.9
tryptophan_______2.2
tyrosine_________2.7
valine___________6.0
Total__________100.0

Pulling out the relevant bits, for each 100g of 100% pure whey, we get
histidine________2.0
isoleucine_______6.0
leucine__________9.5
lysine___________8.8
methionine_______1.9
phenylalanine____2.3
threonine________6.9
valine___________6.0
Per_100g_whey___39.60

Sooooo… an ordinary scoop of whey protein usually contains about 20g of protein. So you’ll need about 2 scoops of whey (providing 40g protein) to meet or exceed the recommendations for 6g of essential amino acids with the specific nutritional profile listed in the article

So, you will need protein powder sufficient to provide 40g of whey protein to meet or exceed the AA profile of the EAC:

_______________From_40g_whey___From_6g_EAC
histidine________0.8_______________0.7
isoleucine_______2.4_______________0.6
leucine__________3.8_______________1.1
lysine___________3.5_______________0.9
methionine_______0.8_______________0.2
phenylalanine____0.9_______________0.9
threonine________2.8_______________0.9
valine___________0.9_______________0.9
Total___________15.9(g)____________6.0(g)

So ... two scoops of whey with dextrose pre-workout, folks.

Surprise! ;)

And if you think the fructose might be doing something, toss a small piece of fruit into the blender with your shake.

[HILL]

Ill have 40g of whey about 2 hours before then within the hour i have a Ensure plus drink that my gran gets prescribed off the doctor but shes orders more to give to me. they are milk drinks in a carton given to hospital patients when they come out of hospital to make sure they get all their vitamins etc. the breakdown is 330cal/13.8p/44c/2.4f plus a list with about 30 different vitamins in

[bdckr]

Okay, slightly paraphrasing from the journal article...

The EAC (comment: essential amino acid-carbohydrate) consisted of 6 g of essential amino acids, in amounts designed to increase muscle free intracellular amino acid levels in proportion to their respective requirements for protein synthesis, and 35 g of sucrose in 500 ml of deionized-distilled water.

(comment: not sure why they'd use sucrose instead of dextrose. Perhaps half as much dextrose would work well, since sucrose is half dextrose, half fructose...)

The amounts of essential amino acids in a 500-ml bolus (comment: A bolus is a treatment given or a substance injected that occurs rapidly over a short period of time) EAC solution were (mg and µmol, respectively)

histidine 0.65, 4.2;
isoleucine** 0.60, 4.6;
leucine** 1.12, 8.5;
lysine 0.93, 6.4;
methionine 0.19, 1.3;
phenylalanine 0.93, 5.6;
threonine 0.88, 7.4; and
valine** 0.7, 6.0.

**Indicates BCAA

Okay, if I'm not mistaken, this sounds like they're suggesting something like BCAAs with a weak dextrose solution (like, about 20g of dextrose since half the 35g of sucrose consists of dextrose molecules, and the fructose wouldn't do much for the muscle at this point) taken before training enhances muscle synthesis.

It does NOT sound like they're suggesting 6g of whey protein with 35g of dextrose.

Anybody got something on the AA profile of whey?

That's why I said 6g protein and 35g carbs. :D You're right, though, to point out that the quality of both protein and carbs (here as with anything else you might eat) has an impact on the results.

Why don't you think the fructose would do anything? Isn't it possible that it's the combination of a higher GI sugar (glucose) and a lower GI sugar (fructose) that are both having an impact on the uptake of protein by the muscles?


Whereas the response of muscle protein metabolism increased dramatically and then declined within 1 h to basal levels after EAC consumption in the POST trial, the response was sustained in the PRE trial. Net balance increased during exercise, declined slightly, and then increased a second time after exercise when the drink was consumed before exercise. The length of the effect, plus higher blood flow during exercise in the PRE trial, resulted in significantly greater total uptake over the entire study period. (http://ajpendo.physiology.org/cgi/content/full/281/2/E197 )

Since there were 2 peaks of improved protein metabolism, isn't it possible that the fructose contributed to the second peak?

I don't think using only EAA or BCAA is necessary. This (http://ajpendo.physiology.org/cgi/content/full/276/4/E628) is the earlier study they did showing that there wasn't any significant difference between EAA or MAA (mixed amino acids). Granted, that was a post workout infusion, but hard to justify paying for just EAA without any indication that it makes a difference.

[Built]

Edited in the comparitive AA profile of whey.

[muscleup]

I still don't know where the flip to get dextrose.

Is the consistancy like sugar?
Is there a certian food that yeilds mass qty?
I understand the whey consumption, but dextrose and maltodextrine is nothing i've ever taken b4.

[Built]

You can order either of these online, or purchase them from any U-brew, which is where I get maltodextrin. I actually get dextrose by the tub at SuperStore, in the aisle where they sell the beer and winemaking kits.

Regarding the "second peak", I really don't understand enough about fructose metabolism to address this one. My feeling is that it's more likely that the second peak was due at least in part to FFAs released through exercise, but I'm really only surmising at this point. Perhaps someone (you?) will pipe up with something more helpful in this regard.

I seem to recall reading somewhere (Lyle McD perhaps?) that fructose has something to so with preventing/knocking one out of ketosis…?

Sorry. Just not my area.

Anyone?

Anyone?

Bueller?

[sLip]

this is kindof off topic but i didnt want to make a new post. lately ive been working out about an hour after my first meal of the day, which is - 3 egg whites 2 whole eggs, piece of wheat toast with jam, and a glass of oj. should i drink a shake with 2 scoops whey and some dextrose after this meal? or jus create a new breakfast alltogether. does the whey/dextrose shake have to have time to digest before u get into the gym? also what do you mix it with, water? or is milk ok?

[livestrong]

built.. how do u know so much?? your my hero...

[ryuage]

usually i go with whatever, but if im really concerned... ill mix some bcaa's a scoop of whey and some malto/dext and start sipping it before and throughout my workout, come home, shower and eat some food cuz im usually starving anyway.

[ryuage]

You can order either of these online, or purchase them from any U-brew, which is where I get maltodextrin. I actually get dextrose by the tub at SuperStore, in the aisle where they sell the beer and winemaking kits.

Regarding the "second peak", I really don't understand enough about fructose metabolism to address this one. My feeling is that it's more likely that the second peak was due at least in part to FFAs released through exercise, but I'm really only surmising at this point. Perhaps someone (you?) will pipe up with something more helpful in this regard.

I seem to recall reading somewhere (Lyle McD perhaps?) that fructose has something to so with preventing/knocking one out of ketosis…?

Sorry. Just not my area.

Anyone?

Anyone?

Bueller?

that is correct, as long as liver glycogen stores are below a certain level and or empty. Muscle glycogen doesnt matter as far as ketosis is concerned. Although for optimal anabolism you would want to refill liver glycogen.