Author Topic: Pre/Post workout Supplements (Read 11157 times)

Tam · « **on:** July 01, 2010, 03:21:46 pm »

What is everyone taking for pre/post workout supplements, if at all? Right now i am doing this:

1st half of training: 1/2 serving of biotest surge workout fuel with 24g whey
2nd half of training:1/2 serving of biotest surge workout fuel.
Immediately after training: 50g whey
1-1.30h after - Post workout meal with 50g protein and 50-80g carbs

Will throw in a serving of surge recovery and 12g whey before heavy squats. Like dong this as i have tons of energy and i am able to maintain/increase strength while dropping fat slowly.

During my bodybuilding days i have done this with great results in strength and size:

30 mins before: 2 scoops of biotest surge workout fuel
15 mins before: 2 scoops biotest surge recovery
During: 1 scoop of biotest surge recover + 12g of whey
Immediately after: 50g whey
1-1.30h after - Post workout meal with 50g protein and 50g carbs.

I thought the above protocol was great for adding size and strength with minimal fat gain, but was expensive though!

LBSS · « **Reply #1 on:** July 01, 2010, 04:14:08 pm »

Quote from: Tam on July 01, 2010, 03:21:46 pm

What is everyone taking for pre/post workout supplements, if at all? Right now i am doing this:

1st half of training: 1/2 serving of biotest surge workout fuel with 24g whey
2nd half of training:1/2 serving of biotest surge workout fuel.
Immediately after training: 50g whey
1-1.30h after - Post workout meal with 50g protein and 50-80g carbs

Will throw in a serving of surge recovery and 12g whey before heavy squats. Like dong this as i have tons of energy and i am able to maintain/increase strength while dropping fat slowly.

During my bodybuilding days i have done this with great results in strength and size:

30 mins before: 2 scoops of biotest surge workout fuel
15 mins before: 2 scoops biotest surge recovery
During: 1 scoop of biotest surge recover + 12g of whey
Immediately after: 50g whey
1-1.30h after - Post workout meal with 50g protein and 50g carbs.

I thought the above protocol was great for adding size and strength with minimal fat gain, but was expensive though!

LOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOL

LBSS · « **Reply #2 on:** July 01, 2010, 04:26:06 pm »

On a serious note: http://www.bodyrecomposition.com/muscle-gain/an-objective-comparison-of-chocolate-milk-and-surge-recovery.html

adarqui · « **Reply #3 on:** July 01, 2010, 05:22:16 pm »

Quote from: Tam on July 01, 2010, 03:21:46 pm

What is everyone taking for pre/post workout supplements, if at all? Right now i am doing this:

1st half of training: 1/2 serving of biotest surge workout fuel with 24g whey
2nd half of training:1/2 serving of biotest surge workout fuel.
Immediately after training: 50g whey
1-1.30h after - Post workout meal with 50g protein and 50-80g carbs

Will throw in a serving of surge recovery and 12g whey before heavy squats. Like dong this as i have tons of energy and i am able to maintain/increase strength while dropping fat slowly.

During my bodybuilding days i have done this with great results in strength and size:

30 mins before: 2 scoops of biotest surge workout fuel
15 mins before: 2 scoops biotest surge recovery
During: 1 scoop of biotest surge recover + 12g of whey
Immediately after: 50g whey
1-1.30h after - Post workout meal with 50g protein and 50g carbs.

I thought the above protocol was great for adding size and strength with minimal fat gain, but was expensive though!

glad that worked/works for you but i like to keep it real simple with performance nutrition, plus i'm not the biggest biotest fan :/

I mean, currently i'm on absolutely no supplements, but if I was or was to recommend anything, it would be:
- clean diet (lots of veggies/chicken/lean meats/fruit)
- protein shake in the morning
- protein shake 1-1.5 hours prior to lifting
- protein shake right after lifting
- big meal ~1 hour after lifting
- zig zagging carb intake

protein shakes for me, are simple: whey + whole milk OR whey + propel packet + gatoraid powder.. as for direct ratio of protei/carb, I like the 1:3 protein/carb rule..

I think alot of that advanced supplementation is pretty overrated, but that's just me..

My current "workout nutrition" protocol, on a normal training day (not trying to peak vert)..
- wakeup: whole milk + bananas
- a bit after waking up: stir fry + protein source + whole milk OR rice & beans + protein source + whole milk
- 1 hour pre-workout: whole milk + banana
- workout: 1-3 hours, no water, no nutrients
- ~15 minutes after workout: ~3-4 glasses of whole milk
- ~1 hour after workout: ~2 glasses of milk, 5-7 bananas, sandwhich

lol

peace

Tam · « **Reply #4 on:** July 01, 2010, 07:24:35 pm »

Quote from: LBSS on July 01, 2010, 04:14:08 pm

Quote from: Tam on July 01, 2010, 03:21:46 pm
What is everyone taking for pre/post workout supplements, if at all? Right now i am doing this:

1st half of training: 1/2 serving of biotest surge workout fuel with 24g whey
2nd half of training:1/2 serving of biotest surge workout fuel.
Immediately after training: 50g whey
1-1.30h after - Post workout meal with 50g protein and 50-80g carbs

Will throw in a serving of surge recovery and 12g whey before heavy squats. Like dong this as i have tons of energy and i am able to maintain/increase strength while dropping fat slowly.

During my bodybuilding days i have done this with great results in strength and size:

30 mins before: 2 scoops of biotest surge workout fuel
15 mins before: 2 scoops biotest surge recovery
During: 1 scoop of biotest surge recover + 12g of whey
Immediately after: 50g whey
1-1.30h after - Post workout meal with 50g protein and 50g carbs.

I thought the above protocol was great for adding size and strength with minimal fat gain, but was expensive though!

LOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOL

You don't have to insult me with that shit, trying to have a serious discussion.

Tam · « **Reply #5 on:** July 01, 2010, 07:41:40 pm »

Quote from: LBSS on July 01, 2010, 04:26:06 pm

On a serious note: http://www.bodyrecomposition.com/muscle-gain/an-objective-comparison-of-chocolate-milk-and-surge-recovery.html

Wouldn't take chocolate milk post workout, loaded with HFCS. In fact i wouldn't take any simple carbs post workout at all due to the release of catecholamines that counteract the insulin response, so having a but load of simple carbs would more likely be stored in the liver and the remainder as fat. Plus it isn't about how much carbs and protein its about what types of protein and carbs ingested. You want fast acting protein and carbs. Surge has whey hydrosolite which is much faster acting than casein found in milk. Surge also contains maltodextrin an dextrose which is much faster replenishing glycogen stores than lactose found in milk. Also Surge contains 13g of BCAA's and Leucine. Not saying that Surge is the best product you can buy but i like biotest, certainly worked form me. IMO carbs are better taking pre workout but if you had to take them post workout then a simple dextrose or maltodextrin powder mixed with whey is much better than chocolate milk. And when your goal is to put as much size and increase strength as quick as possible why not take some supplements that would make it a little easier, certainly beats eating 5,000+kcals a day in clean food.

Tam · « **Reply #6 on:** July 01, 2010, 08:02:04 pm »

Quote from: adarqui on July 01, 2010, 05:22:16 pm

Quote from: Tam on July 01, 2010, 03:21:46 pm
What is everyone taking for pre/post workout supplements, if at all? Right now i am doing this:

1st half of training: 1/2 serving of biotest surge workout fuel with 24g whey
2nd half of training:1/2 serving of biotest surge workout fuel.
Immediately after training: 50g whey
1-1.30h after - Post workout meal with 50g protein and 50-80g carbs

Will throw in a serving of surge recovery and 12g whey before heavy squats. Like dong this as i have tons of energy and i am able to maintain/increase strength while dropping fat slowly.

During my bodybuilding days i have done this with great results in strength and size:

30 mins before: 2 scoops of biotest surge workout fuel
15 mins before: 2 scoops biotest surge recovery
During: 1 scoop of biotest surge recover + 12g of whey
Immediately after: 50g whey
1-1.30h after - Post workout meal with 50g protein and 50g carbs.

I thought the above protocol was great for adding size and strength with minimal fat gain, but was expensive though!

glad that worked/works for you but i like to keep it real simple with performance nutrition, plus i'm not the biggest biotest fan :/

I mean, currently i'm on absolutely no supplements, but if I was or was to recommend anything, it would be:
- clean diet (lots of veggies/chicken/lean meats/fruit)
- protein shake in the morning
- protein shake 1-1.5 hours prior to lifting
- protein shake right after lifting
- big meal ~1 hour after lifting
- zig zagging carb intake

protein shakes for me, are simple: whey + whole milk OR whey + propel packet + gatoraid powder.. as for direct ratio of protei/carb, I like the 1:3 protein/carb rule..

I think alot of that advanced supplementation is pretty overrated, but that's just me..

My current "workout nutrition" protocol, on a normal training day (not trying to peak vert)..
- wakeup: whole milk + bananas
- a bit after waking up: stir fry + protein source + whole milk OR rice & beans + protein source + whole milk
- 1 hour pre-workout: whole milk + banana
- workout: 1-3 hours, no water, no nutrients
- ~15 minutes after workout: ~3-4 glasses of whole milk
- ~1 hour after workout: ~2 glasses of milk, 5-7 bananas, sandwhich

lol

peace

I was the same until i tried their products, was surprised to be honest. Plus as i said in the earlier post my main goal for the past two years was to put on size and increase strength as quick as possible ( which i done), so i thought why not give it a go, sort of an experiment to see what all the hype was about peri workout nutrition etc and it worked really well for me.Would i recommend these supplements to a newbie? Hell no! would keep it as simple as possible. Thats good that works for you, i wish i had your simple approach but i tend to over analyze things lol

LBSS · « **Reply #7 on:** July 01, 2010, 09:23:44 pm »

No insult intended, I just find it funny that anyone has bought Surge. If you want to keep funneling cash to those shysters, knock yourself out. I'll stick with my chocolate milk mixed with whey concentrate.

W/r/t HFCS, also see:

http://www.bodyrecomposition.com/research-review/straight-talk-about-high-fructose-corn-syrup-what-it-is-and-what-it-aint-research-review.html

and

http://www.bodyrecomposition.com/nutrition/a-primer-on-dietary-carbohydrates-part-1.html

Tam · « **Reply #8 on:** July 03, 2010, 03:10:44 pm »

Quote from: LBSS on July 01, 2010, 09:23:44 pm

No insult intended, I just find it funny that anyone has bought Surge. If you want to keep funneling cash to those shysters, knock yourself out. I'll stick with my chocolate milk mixed with whey concentrate.

W/r/t HFCS, also see:

http://www.bodyrecomposition.com/research-review/straight-talk-about-high-fructose-corn-syrup-what-it-is-and-what-it-aint-research-review.html

and

http://www.bodyrecomposition.com/nutrition/a-primer-on-dietary-carbohydrates-part-1.html

Why bash a company when you haven't even tried their products? Fair enough you do what works for you and i will do what works for me but as i said in my earlier post its not all bout how many carbs/protein ingested, its the types and all the BCAA's and leucine you are missing out on that chocolate milk doesn't provide. And yeah i know what a carbohydrate is and their breakdown products, studied nutrition in college.

LanceSTS · « **Reply #9 on:** July 09, 2010, 05:34:38 pm »

I just came across this thread and wanted to add a little to what has been said. First of all, milk contains whey proteins as well as casein so it technically has both slow release and quick release properties. That being said, I have found hydrolysates to be worth the hype for pre and post workout supplementation. I was very skeptical at first as well but gave it a shot (nothing from biotest, GNC brand "Extreme 60" and Optimum nutritions "Hydro whey". Myself as well as several clients have noticed a significant difference in recovery, especially when training multiple times daily. The importance of pre and post workout protein intake is significantly higher when training specifically for hypertrophy vs jump and speed training. Alot of the TNation info is exaggerated due to the use of anabolics which raise protein synthesis levels by a massive amount (one of the main reasons they work), so the reccomendations could be toned down alot for us natural trainees as much of the excess protein would essentially be wasted with us and they would likely be able to absorb a much larger amount. I agree that biotest seems to put out some very suspect products and I have never used their stuff as it is grossly overpriced and other companies make similar products for much more reasonable amounts. But anyway, yea the hydrolysate is actually very effective and worth looking into imo. Also carbs taken post workout are much more important for people training more than once a day as they have a reason to race to get glycogen levels back up. Typical once a day athletes have plenty of time to replinish it through whole meals later in the day.

adarqui · « **Reply #10 on:** July 09, 2010, 06:14:34 pm »

Quote from: LanceSTS on July 09, 2010, 05:34:38 pm

I just came across this thread and wanted to add a little to what has been said. First of all, milk contains whey proteins as well as casein so it technically has both slow release and quick release properties. That being said, I have found hydrolysates to be worth the hype for pre and post workout supplementation. I was very skeptical at first as well but gave it a shot (nothing from biotest, GNC brand "Extreme 60" and Optimum nutritions "Hydro whey". Myself as well as several clients have noticed a significant difference in recovery, especially when training multiple times daily. The importance of pre and post workout protein intake is significantly higher when training specifically for hypertrophy vs jump and speed training. Alot of the TNation info is exaggerated due to the use of anabolics which raise protein synthesis levels by a massive amount (one of the main reasons they work), so the reccomendations could be toned down alot for us natural trainees as much of the excess protein would essentially be wasted with us and they would likely be able to absorb a much larger amount. I agree that biotest seems to put out some very suspect products and I have never used their stuff as it is grossly overpriced and other companies make similar products for much more reasonable amounts. But anyway, yea the hydrolysate is actually very effective and worth looking into imo. Also carbs taken post workout are much more important for people training more than once a day as they have a reason to race to get glycogen levels back up. Typical once a day athletes have plenty of time to replinish it through whole meals later in the day.

nice reply man, never tried hydrolysates.

"Additionally, when a 25-gram dose of protein hydrolysate was ingested after a damaging bout of eccentric exercise and compared to a 25-gram of intact whey protein, those individuals who ingested the hydrolysate were able to completely recover their ability to maximally produce force and overall seemingly greater recovery [7]. Currently, research is lacking to tell us conclusively if ingestion of a hydrolysate is better than an isolate and whether either leads to better improvements in strength and body composition over even a highly purified concentrate. Until these studies are conducted, ingestion of hydrolysates, appears to invoke many favorably physiological responses, which can favorably alter many aspects of exercise, recovery and sport nutrition."

Buckley, J.D., et al., Supplementation with a whey protein hydrolysate enhances recovery of muscle force-generating capacity following eccentric exercise. J Sci Med Sport, 2010. 13(1): p. 178-81.

LBSS · « **Reply #11 on:** July 09, 2010, 08:29:23 pm »

Quote from: Tam on July 03, 2010, 03:10:44 pm

Quote from: LBSS on July 01, 2010, 09:23:44 pm
No insult intended, I just find it funny that anyone has bought Surge. If you want to keep funneling cash to those shysters, knock yourself out. I'll stick with my chocolate milk mixed with whey concentrate.

W/r/t HFCS, also see:

http://www.bodyrecomposition.com/research-review/straight-talk-about-high-fructose-corn-syrup-what-it-is-and-what-it-aint-research-review.html

and

http://www.bodyrecomposition.com/nutrition/a-primer-on-dietary-carbohydrates-part-1.html

Why bash a company when you haven't even tried their products? Fair enough you do what works for you and i will do what works for me but as i said in my earlier post its not all bout how many carbs/protein ingested, its the types and all the BCAA's and leucine you are missing out on that chocolate milk doesn't provide. And yeah i know what a carbohydrate is and their breakdown products, studied nutrition in college.

I bash Biotest because they're shysters. Because they make bullshit up -- lie, in other words -- to sell their insanely overpriced, unnecessary products. Fuck them.

Natho · « **Reply #12 on:** July 09, 2010, 10:28:38 pm »

Hmmmmmm.........

Pre- banana(s) or peanutbutter sanga or someting....chickern? weet-bix? idk? lol.

Post- Lean Whey unlavoured protenin shake with ~500ml of full cream milk then maybe a peanut butter snaga or a good meal depending......

I KNOW ITS ALOT TO REMEMBER BUT I LIKE OVERCOMPLICATING THINGS

sorry tam but i had to...

Natho · « **Reply #13 on:** July 09, 2010, 10:30:16 pm »

BTW is biostest surge or whateva just a pre-workout pump/ingnitior???

Joe · « **Reply #14 on:** July 13, 2010, 12:24:04 pm »

Quote from: Natho on July 09, 2010, 10:30:16 pm

BTW is biostest surge or whateva just a pre-workout pump/ingnitior???

"Surge" is a post workout product, "Surge Workout Fuel" is a pre workout energy and endurance product.

I recommend you read product descriptions in future.

Adarq.org

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Author Topic: Pre/Post workout Supplements (Read 11157 times)

Tam

Pre/Post workout Supplements

LBSS

Re: Pre/Post workout Supplements

LBSS

Re: Pre/Post workout Supplements

adarqui

Re: Pre/Post workout Supplements

Tam

Re: Pre/Post workout Supplements

Tam

Re: Pre/Post workout Supplements

Tam

Re: Pre/Post workout Supplements

LBSS

Re: Pre/Post workout Supplements

Tam

Re: Pre/Post workout Supplements

LanceSTS

Re: Pre/Post workout Supplements

adarqui

Re: Pre/Post workout Supplements

LBSS

Re: Pre/Post workout Supplements

Natho

Re: Pre/Post workout Supplements

Natho

Re: Pre/Post workout Supplements

Joe

Re: Pre/Post workout Supplements