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What contents needed for pre and post workout shakes and meal replacement shakes?

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Papa Lazarou
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2009/07/14 15:34:40 (permalink)

What contents needed for pre and post workout shakes and meal replacement shakes?

Considering the following:
 
PreWO
20g Whey
30g Vitargo or WMS
5g L-Arginine Alpha-Ketoglutarate
3g Taurine
 
PWO
36g Whey Isolate
10g L-Glutamine
5g Creatine Mono
25g Vitargo or WMS
25g Oats
 
MRP
50g Whey (flavoured)
100g Oats
2 tablespoons of peanut butter
1 banana
 
Am I missing anything obvious that I need?
#1

22 Replies Related Threads

    body4life
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    Re:What contents needed for pre and post workout shakes and meal replacement shakes? 2009/07/14 16:00:59 (permalink)
    Papa Lazarou

    Considering the following:
     
    PreWO
    20g Whey
    30g Vitargo or WMS
    5g L-Arginine Alpha-Ketoglutarate
    3g Taurine
     
    PWO
    36g Whey Isolate
    10g L-Glutamine
    5g Creatine Mono
    25g Vitargo or WMS
    25g Oats
     
    MRP
    50g Whey (flavoured)
    100g Oats
    2 tablespoons of peanut butter
    1 banana
     
    Am I missing anything obvious that I need?


    IMO. Would depend on how long of a gap you leave between your last meal, PreWO, and your workout but, if it was me, i would, for PreWO, switch the WMS/Vitargo for Oats, and switch the Oats, in PWO, for an extra scoop of WMS/Vitargo.

    Other than that, looks good.
    #2
    Papa Lazarou
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    Re:What contents needed for pre and post workout shakes and meal replacement shakes? 2009/07/14 16:10:43 (permalink)
    OK.

    Thought the mix of oats and Vitargo/WMS would give slow and fast releasing carbs getting a constant fee into the muscle?  Guess entirely fast carbs better PWO?
    #3
    All4n
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    Re:What contents needed for pre and post workout shakes and meal replacement shakes? 2009/07/14 16:26:06 (permalink)
    1.5 hours pre - standard meal

    15 mins pre -
    10-20g BCAA
    2.5g creatine
    10g glutamine
    (any other pre workout supps you like taurine etc)

    post -
    10g BCAA
    50g WMS
    2.5g creatine
    10g glutamine
    500mg ALA

    30 mins later - 50g whey/casein blend

    1 hour later - standard meal

    Personally tho i don't like fast carb post training, prefer med GI. But then i train pretty low volume and don't get on great with carbs.

    I wouldn;t bother having a mix of fast/slow carbs, just make sure the amount of fast carbs is not too high as that's when it becomes counter productive. 50g should be fine for your bodyweight tho. Make sure to drink plenty of water during workout and with postwo shake. Carbs require water to do their job properly.

    #4
    Papa Lazarou
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    Re:What contents needed for pre and post workout shakes and meal replacement shakes? 2009/07/14 17:08:05 (permalink)
    Cheers Al - any reason on BCAA's over whey or isolate?
    #5
    All4n
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    Re:What contents needed for pre and post workout shakes and meal replacement shakes? 2009/07/14 17:20:24 (permalink)
    Post workout BCAA's first as they are free form amino acids so are rapdily absorbed into the blood stream theory being that they stimulate protein synthesis. So then you consume the whey afterwards to provide the other EAA;s to allow for muscle repair to occur. Basically the BCAA's are giving things a jump start.

    Preworkout simply to stimulate protein synthesis putting you in an enhanced anabolic state and minimising catabolism during the workout. As they are free form will ensure amino's in blood stream throughout the workout. Altho pre meal should provide this too, BCAA's just enhancing things. Whey preworkout will take too long to digest imo since you won't have an empty stomach.
    #6
    Papa Lazarou
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    Re:What contents needed for pre and post workout shakes and meal replacement shakes? 2009/07/14 21:27:29 (permalink)
    What do you think of Beta Alanine All4n?
    #7
    Papa Lazarou
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    Re:What contents needed for pre and post workout shakes and meal replacement shakes? 2009/07/14 21:34:06 (permalink)
    Currenly got this in my trolly at bulkpowders.co.uk:

    Arginine Alpha Ketoglutarate 1 Beta Alanine 1 Branched Chain Amino Acids 1 Taurine 1 Waxy Maize Starch 1
    Wondering if there is anything i'm missing (already have Creatine)?
    #8
    All4n
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    Re:What contents needed for pre and post workout shakes and meal replacement shakes? 2009/07/14 22:56:24 (permalink)
    I think beta alanine is pretty good, i was using it when doing 20 rep squats and defiantly thought it helped. Basically increase endurance.

    List looks ok to me. Maybe some glutamine? I also think ALA is a pretty decent supp both for anti-oxidant properties and as a glucose disposal agent http://www.bulkpowders....poic_acid_500mg_capsules

    On that note i'm also a fan of green tea extract http://www.bulkpowders....green_tea_extract_powder boosts metabolism and great anti-oxidant.
    post edited by All4n - 2009/07/14 22:58:16
    #9
    Papa Lazarou
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    Re:What contents needed for pre and post workout shakes and meal replacement shakes? 2009/07/15 08:56:18 (permalink)
    I have about 2kg of L-Glutamine already mate so don't need that.  ALA seems pretty pricey - is it worth the cash?
    #10
    BigMe
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    Re:What contents needed for pre and post workout shakes and meal replacement shakes? 2009/07/15 10:47:15 (permalink)
    Id add some leucine into the mix PL, i add it at 5g pre and 5g post WO.
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    Papa Lazarou
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    Re:What contents needed for pre and post workout shakes and meal replacement shakes? 2009/07/15 11:14:44 (permalink)
    Leucine is part of the BCAA its 2:1:1 ratio with the 2 being leucine.
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    Mickey123
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    Re:What contents needed for pre and post workout shakes and meal replacement shakes? 2009/08/02 15:38:22 (permalink)
    woow - what your talking about here makes my shakes look simple and dumb.

    I have 2 scoops of total protein before training with 2 nairns oat cakes.

    PWO I have 2 scoops whey in water with 2 scoops malto.

    Im taking it my shakes are way wrong??

    #13
    theiopener
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    Re:What contents needed for pre and post workout shakes and meal replacement shakes? 2009/08/02 15:45:03 (permalink)
    Papa Lazarou

    I have about 2kg of L-Glutamine already mate so don't need that.  ALA seems pretty pricey - is it worth the cash?

    Ive been using NA-rala and im getting increased vascularity from it as well as less sleepyness from carb rich meals. I got a load of powder from Nutraplanet when it was cheap and capped it.

    Im gonna try glucophage when i run out.
    #14
    Mickey123
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    Re:What contents needed for pre and post workout shakes and meal replacement shakes? 2009/08/02 15:47:02 (permalink)
    so is my simple whey with dextrose pwo totally wrong?

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    Mickey123
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    Re:What contents needed for pre and post workout shakes and meal replacement shakes? 2009/08/02 15:47:19 (permalink)
    (sorry whey with malto)

    #16
    theiopener
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    Re:What contents needed for pre and post workout shakes and meal replacement shakes? 2009/08/02 15:47:55 (permalink)
    Mickey123
    so is my simple whey with dextrose pwo totally wrong?

    Why are you asking us? Can you not tell whether something in your routine works or not?
    #17
    Mickey123
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    Re:What contents needed for pre and post workout shakes and meal replacement shakes? 2009/08/02 16:08:36 (permalink)
    How exactly does one 'tell' if a PWO is 'working' or not?

    Interested to know.





    #18
    All4n
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    Re:What contents needed for pre and post workout shakes and meal replacement shakes? 2009/08/02 17:07:14 (permalink)
    Gains and recovery. Adding/changing a PWO shake ime can have an affect on how well you recover and how well you progress strength wise. But on that note, it is perfectly possible to gain/progress with no pwo shake it is not the be all and end all.

    Lots of people get on just fine with whey/malto. The above shakes are just little extras added in order to maximise/optimise the purpose of the PWO shake. Papa Lazarou is at a farily advanced stage of develoment and also going into a rebound with the use of various anabolic. Therefore the more "advanced" shake is more appropiate in his case to maxmise the gains from the rebound and his highly anabolic state.
    #19
    Mickey123
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    Re:What contents needed for pre and post workout shakes and meal replacement shakes? 2009/08/02 17:20:04 (permalink)
    I see, so its an advanced shake. 

    Thats what I was trying to say to Iopener.  How would I know if it was working?  I know if roids work and I gain muscle, I know if fat loss diets work as I loose fat.  As much as I understand a PWO to be one of if not the most important meals of an athlete I honestly can't say id notice a diff if I didnt have one as easily as the roid, fat loss eg's I gave above.

    Ive been looking into my proteins recovery xs.  Anygood?
    http://www.myprotein.co...las/recovery-xs-(1800g)/

    #20
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